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Intense Workout

Quickie

Intense   42 minutes

Target Areas: Core, Legs

Equipment: Exercise Mat, Chair, Dumbbells

Adam Weber
 		    Added by Personal Trainer Adam Weber
Quickie
Tags
Home Gym Workouts Ab & Core Workouts Chair Workouts Dumbbell 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
Butterfly
Butterfly
20 seconds
Wide Leg Stretches
Wide Leg Stretches
20 seconds
Seated Forward Bend
Seated Forward Bend
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.
Cobra
20 seconds
Then drop your head, round your spine and arch your back. Repeat.
Cat Cow
20 seconds
Return and repeat, alternating sides. Make sure you stabilize in your plank before switching sides.
Plank Bird Dog
20 seconds
Right Pigeon Leg
Right Pigeon Leg
20 seconds
Left Pigeon Leg
Left Pigeon Leg
20 seconds
Y-T-A
Y-T-A
20 seconds
Supermans
Supermans
1 minute

Set 2: 1 round
Roll Ups
Roll Ups
1 minute
Cross Leg Obliques
Cross Leg Obliques
1 minute
Full Ab Curls
Full Ab Curls
1 minute
Crunch Punches
Crunch Punches
1 minute
Crunchy Frogs
Crunchy Frogs
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
Leg Raises
Leg Raises
1 minute
Floor Wipers
Floor Wipers
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 4: 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
Pistols
Pistols
1 minute
Dragon Squats
Dragon Squats
1 minute
Tip Toe Squats
Tip Toe Squats
1 minute
Standing Calf Raises
Standing Calf Raises
1 minute
Plie Squats with Tip Toes
Plie Squats with Tip Toes
1 minute

Set 5: 1 round
Reverse Lunges
Reverse Lunges
1 minute
Repeat on the left side and continue alternating sides.
Side Lunges
1 minute
Weighted Sumo Squats
Weighted Sumo Squats
1 minute
Deadlift To Calf Raise
Deadlift To Calf Raise
1 minute
Calf Raise
Calf Raise
1 minute
Seated Calf Raise
Seated Calf Raise
1 minute

Set 6: 1 round
Dips with Leg Extension
Dips with Leg Extension
1 minute
Spiderman Push-Ups
Spiderman Push-Ups
1 minute
Star Push-Ups
Star Push-Ups
1 minute
Hold your body in a very straight line keeping your abs and glutes contracted.
Elbows to Hands Plank
1 minute
Down Unders
Down Unders
1 minute
Forearm Dolphin Push-ups
Forearm Dolphin Push-ups
1 minute

Set 7: 1 round
Hammer Curls
Hammer Curls
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
Wrist Roller
Wrist Roller
1 minute

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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.

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Workout Categories

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HIIT

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Toning

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Full Body

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