Intense Workout

Everything

Intense Duration 56 minutes

Exercises

Set 1: 2 rounds

Big Forward Arm Circles

Big Forward Arm Circles

30 seconds

Big Reverse Arm Circles

Big Reverse Arm Circles

30 seconds

Small Forward Arm Circles

Small Forward Arm Circles

30 seconds

Small Reverse Arm Circles

Small Reverse Arm Circles

30 seconds

Raise dumbbells forward and upward with until upper arms are above horizontal. Lower and repeat.

Dumbbell Front Raises

1 min 30 secs

Dumbbell Bent Over Rows

Dumbbell Bent Over Rows

1 min 30 secs

Dumbbell Push ups

Dumbbell Push ups

20 seconds

Alternating Bicep Curls

Alternating Bicep Curls

1 min 30 secs

Hammer Curls

1 min 30 secs

Set 2: 3 rounds

Cardio Warm Up

1 minute

Jump Rope

1 minute

Jump Rope Backwards

Jump Rope Backwards

1 minute

Sprint!

1 min 45 secs

Rest

1 min 45 secs

Set 3: 2 rounds

Reverse Crunches

Reverse Crunches

30 seconds

Right Oblique Crunches

Right Oblique Crunches

30 seconds

Left Oblique Crunches

Left Oblique Crunches

30 seconds

Crunches

30 seconds

Elbow Plank

50 seconds

Set 4: 2 rounds

Walking Lunges

1 minute

Side Lunges

1 minute

Leg Lift with Hip Thrust

1 minute

Reverse Lunges

1 minute

Dumbbell Squats

Dumbbell Squats

1 minute

Dumbbell Sumo Squats

Dumbbell Sumo Squats

1 minute

Rest

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.

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

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Workout Categories

Featured

Weight Loss

Abs & Core

Bodyweight

YouTube

Community Created

Weightlifting

HIIT

Cardio

Toning

Full Body