Intense Workout

Sampler Copy

Intense Duration 54 minutes

Target Areas: Legs, Core

Equipment: Exercise Mat, Chair, Dumbbells, Box / Step, Jump Rope

Tags

Home Gym Workouts Leg Workouts Chair Workouts Dumbbell Workouts Box / Step Workouts Jump Rope Workouts

Exercises

Set 1: 1 round

Neck Side Rotations

Neck Side Rotations

20 seconds

Lateral Neck Stretches

Lateral Neck Stretches

20 seconds

Clockwise Neck Rolls

Clockwise Neck Rolls

20 seconds

Counter-clockwise Neck Rolls

Counter-clockwise Neck Rolls

20 seconds

20 seconds

Seated Forward Bend

Seated Forward Bend

20 seconds

Wide Leg Stretches

Wide Leg Stretches

20 seconds

Wide Right Leg Stretch

Wide Right Leg Stretch

20 seconds

Wide Left Leg Stretch

Wide Left Leg Stretch

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

Return and repeat, alternating sides. Make sure you stabilize in your plank before switching sides.

20 seconds

Right Pigeon Leg

Right Pigeon Leg

20 seconds

Left Pigeon Leg

Left Pigeon Leg

20 seconds

20 seconds

1 minute

Set 2: 1 round

1 minute

Cross Leg Obliques

Cross Leg Obliques

1 minute

1 minute

1 minute

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

Set 3: 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

1 minute

1 minute

1 minute

Standing Calf Raises

Standing Calf Raises

1 minute

Plie Squats with Tip Toes

Plie Squats with Tip Toes

1 minute

Set 4: 1 round

Dips with Leg Extension

Dips with Leg Extension

1 minute

Spiderman Push-Ups

Spiderman Push-Ups

1 minute

Circular Push-Ups

Circular Push-Ups

1 minute

Hold your body in a very straight line keeping your abs and glutes contracted.

Elbows to Hands Plank

1 minute

1 minute

Forearm Dolphin Push-ups

Forearm Dolphin Push-ups

1 minute

Set 5: 1 round

Punch with your front fist while blocking your face with the other hand.

Straight Punches

1 minute

1 minute

1 minute

1 minute

2 minutes

Set 6: 1 round

1 minute

1 minute

Hip Rock N Raises

Hip Rock N Raises

1 minute

Lying Leg Figure Eights

Lying Leg Figure Eights

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

Elbow Scissor Kicks

Elbow Scissor Kicks

1 minute

Set 7: 1 round

Return and repeat while alternating sides.

Dumbbell Lunges

1 minute

Dumbbell Sumo Squats

Dumbbell Sumo Squats

1 minute

Deadlift To Calf Raise

Deadlift To Calf Raise

1 minute

1 minute

Seated Calf Raise

Seated Calf Raise

1 minute

Donkey Calf Raise

Donkey Calf Raise

1 minute

Set 8: 1 round

1 minute

Dumbbell Overhead Presses

Dumbbell Overhead Presses

1 minute

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 Reverse Wrist Curls

Dumbbell Reverse Wrist Curls

1 minute

Dumbbell Wrist Curls

Dumbbell Wrist Curls

1 minute

1 minute

Set 9: 1 round

Jump your feet forward to a squat.

1 minute

Keep your navel drawn in and your shoulders away from your ears.

Mountain Climbers

1 minute

1 minute

1 minute

Scissor Jump Rope

Scissor Jump Rope

1 minute

1 minute

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Quickdraw Adjustable Dumbbells

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