Intense Workout

Sections

Intense Duration 56 minutes

Target Areas: Legs, Core

Equipment: Exercise Mat, Dumbbells, Chair, Bench

Added by Personal Trainer Adam Weber

Tags

Home Gym Workouts Leg Workouts Dumbbell Workouts Chair Workouts Bench Workouts

Exercises

Set 1: 1 round

Up and Down Neck Tilts

Up and Down Neck Tilts

20 seconds

Neck Side Rotations

Neck Side Rotations

20 seconds

Lateral Neck Stretches

Lateral Neck Stretches

20 seconds

Clockwise Neck Rolls

Clockwise Neck Rolls

15 seconds

Counter-clockwise Neck Rolls

Counter-clockwise Neck Rolls

15 seconds

Shoulder Stretches

Shoulder Stretches

15 seconds

Shoulder Stretches

Shoulder Stretches

15 seconds

Overhead Stretches

Overhead Stretches

20 seconds

This is a good mobility movement for loosening up your shoulder joints.

Big Forward Arm Circles

15 seconds

This is a good mobility movement for loosening up your shoulder joints.

Big Reverse Arm Circles

15 seconds

Standing Back Bend

Standing Back Bend

20 seconds

20 seconds

20 seconds

20 seconds

15 seconds

15 seconds

Repeat on the left side and continue alternating sides.

15 seconds

Repeat on the left side and continue alternating sides.

15 seconds

If possible, press your heels toward the floor. Keep your shoulders down and back.

Downward Facing Dog

20 seconds

Firm your shoulder blades against your back for maximum effect.

20 seconds

Then drop your head, round your spine and arch your back. Repeat.

20 seconds

Hip Stretch - Pidgeon Pose

Hip Stretch - Pidgeon Pose

15 seconds

Hip Stretch - Pidgeon Pose

Hip Stretch - Pidgeon Pose

15 seconds

Set 2: 1 round

20 seconds

Seated Wide Angle

Seated Wide Angle

20 seconds

Lying Hamstring Stretches

Lying Hamstring Stretches

15 seconds

Lying Hamstring Stretches

Lying Hamstring Stretches

15 seconds

Bicep Stretches

Bicep Stretches

20 seconds

Set 3: 1 round

1 minute

Cross Leg Obliques

Cross Leg Obliques

1 minute

1 minute

1 minute

1 minute

1 minute

Set 4: 1 round

1 minute

Lying Leg Figure Eights

Lying Leg Figure Eights

1 minute

Hip Rock N Raises

Hip Rock N Raises

1 minute

Slowly cross your right elbow to your left knee and alternate sides using one movement per breath. Remember to extend the leg you just tapped with your elbow out straight, bringing your opposite knee in closer.

Bicycle Crunches

1 minute

Remember to lift from your hips instead of swinging your legs. Try to pause at the top for a moment.

Reverse Crunches

1 minute

1 minute

Set 5: 1 round

Squat down as if you were sitting in a chair. Keep your heels grounded and chest open with your elbows out. Remember to contract your ab muscles as you squat down. Press your hips forward when you stand up to activate your hamstrings.

Prisoner Squats

1 minute

Repeat on the left side and continue alternating sides.

1 minute

1 minute

Return and repeat while alternating sides.

Dumbbell Lunges

1 minute

Dumbbell Sumo Squats

Dumbbell Sumo Squats

1 minute

1 minute

1 minute

Plie Squats with Tip Toes

Plie Squats with Tip Toes

1 minute

Downward Facing Dog with Calf Stretch

Downward Facing Dog with Calf Stretch

1 minute

Deadlift To Calf Raise

Deadlift To Calf Raise

1 minute

1 minute

Calf Raise Toes In

Calf Raise Toes In

1 minute

Calf Raise Toes Out

Calf Raise Toes Out

1 minute

Donkey Calf Raise

Donkey Calf Raise

1 minute

Set 6: 1 round

2 minutes

1 minute

1 minute

Return and repeat.

1 minute

Dumbbell Hammer Curl to Press

Dumbbell Hammer Curl to Press

2 minutes

Bend at the waist, bend your elbows and pull the dumbbells to your rib cage. Start the row, by tensing up your back muscles first, then pulling with your lats before activating your biceps and deltoids.

Dumbbell Bent Over Rows

1 minute

Dumbbell Tricep Extensions

Dumbbell Tricep Extensions

1 minute

5 seconds

Dumbbell Fly on Bench

Dumbbell Fly on Bench

1 minute

5 seconds

Forearm Dolphin Push-ups

Forearm Dolphin Push-ups

1 minute

Cross Body Hammer Curls

Cross Body Hammer Curls

1 minute

Dumbbell Reverse Wrist Curls

Dumbbell Reverse Wrist Curls

1 minute

Dumbbell Wrist Curls

Dumbbell Wrist Curls

1 minute

1 min 30 secs

5 seconds

Set 7: 1 round

Push-Up Bird Dog

Push-Up Bird Dog

1 minute

Plyo Side Lunges to Touch

Plyo Side Lunges to Touch

1 minute

Dips with Leg Extension

Dips with Leg Extension

1 minute

Jump your feet forward to a squat.

1 minute

Explosive Mountain Climbers

Explosive Mountain Climbers

1 minute

Jump up explosively, straightening your legs and lifting your torso up.

1 minute

Related Workouts

1 hr 25 mins 15 secs, Intense

39 mins 45 secs, Intense

54 mins 55 secs, Intense

1 hour, Intense

1 hr 29 mins 12 secs, Intense

1 hr 26 mins 5 secs, Intense

Quickdraw Adjustable Dumbbells

Top Choice for this Workout

Quickdraw Adjustable Dumbbells

We love these adjustable dumbbells from Rep Fitness. They take up very little space and are also very durable compared to other adjustable dumbbells on the market.

Workouts with the same Equipment

45-Minute Booty Workout 🍑 Pilates + Weights for Toned Glutes | Sculpt and Strengthen

45-Minute Booty Workout 🍑 Pilates + Weights for Toned Glutes | Sculpt and Strengthen

45 mins 40 secs, Moderate

20 minutes, Moderate

Hamstring Workout

Hamstring Workout

32 mins 45 secs, Moderate

MODIFIED FITNESS

MODIFIED FITNESS

35 minutes, Beginner

56 mins 20 secs, Intense

30 minutes, Moderate