Intense Workout

Xtra - Explode (Complex Cardio)

Intense Duration 20 minutes

Target Areas: Legs

Equipment: Wall, Dumbbells, Chair, Exercise Mat

Added By Esteve K

Tags

Home Gym Workouts Leg Workouts Wall Workouts Dumbbell Workouts Chair Workouts

Description

Move quick but controlled movements. Try not to add extra breaks .

Exercises

Set 1: 1 round

Good Morning Sunshines

Good Morning Sunshines

20 seconds

20 seconds

20 seconds

Lift up one knee so that your leg is parallel to the floor. Swing your opposite arm up as you lift your leg. Alternate sides.

25 seconds

20 seconds

Lift up one knee so that your leg is parallel to the floor. Swing your opposite arm up as you lift your leg. Alternate sides.

20 seconds

Set 2: 3 rounds

❤️ Moderate (Zone 2)

20 seconds

Push-Up and Rotation

Push-Up and Rotation

20 seconds

20 seconds

Narrow Squat to Wide Squat

Narrow Squat to Wide Squat

20 seconds

4-Square Single Leg Hops

4-Square Single Leg Hops

15 seconds

Left

4-Square Single Leg Hops

4-Square Single Leg Hops

15 seconds

Right

10 seconds

In one motion, jump and spread your legs out to the side and raise your arms up over your head. Land and repeat by hoping your legs back together and your hands by your sides.

15 seconds

20 seconds

❤️ Light (Zone 1)

20 seconds

20 seconds

Contralateral Limb Raises

Contralateral Limb Raises

20 seconds

Jack Jump Tucks

Jack Jump Tucks

20 seconds

1 minute

Set 3: 1 round

Wall Calf Stretches

Wall Calf Stretches

20 seconds

20 seconds

Seated Hamstring Stretch

Seated Hamstring Stretch

40 seconds

Left Hip Flexor Stretch

Left Hip Flexor Stretch

15 seconds

Right Hip Flexor Stretch

Right Hip Flexor Stretch

15 seconds

❤️ Vigorous (Zone 3)

20 seconds

Upward Facing Dog

Upward Facing Dog

20 seconds

Standing Cat Cow

Standing Cat Cow

20 seconds

20 seconds

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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.

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Do this workout in Workout Trainer

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Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.

Quickdraw Adjustable Dumbbells

Power Systems Hex Dumbbells

Bowflex SelectTech 552 Adjustable Dumbbells

JadeYoga Harmony Yoga Mat

JadeYoga Voyager Yoga Mat

Gorilla Mats Premium Large Exercise Mat

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

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