Intense Workout

Off Cycle Program

Intense Duration 1 h 26 m

Target Areas: Core, Shoulders

Equipment: Barbell, Dumbbell, Pull Up Bar, Kettlebell

Added By Gary Schmitt

Tags

Full Gym Workouts Ab & Core Workouts Barbell Workouts Dumbbell Workouts Pull Up Bar Workouts Kettlebell Workouts

Exercises

Set 1: 1 round

Jumping Jacks

1 min 3 secs

Rest

10 seconds

High Knees

1 min 8 secs

Rest

11 seconds

Big Forward Arm Circles

Big Forward Arm Circles

33 seconds

Big Reverse Arm Circles

Big Reverse Arm Circles

33 seconds

Squat Jumps

50 seconds

Rest

27 seconds

Push-Ups

53 seconds

Rest

29 seconds

Set 2: 2 rounds

Barbell Bicep Curls

1 minute

Tricep Kickbacks

Tricep Kickbacks

1 minute

Wrist Roller or Extension

1 minute

Reverse Wrist Roller

1 minute

Set 3: 2 rounds

Barbell Shoulder Press

1 min 4 secs

Rest

11 seconds

Dumbbell Upright Rows

Dumbbell Upright Rows

1 min 2 secs

Rest

7 seconds

Dumbbell Front Raises

Dumbbell Front Raises

1 min 1 sec

Dumbbell Lateral Shoulder Raises

Dumbbell Lateral Shoulder Raises

1 min 1 sec

Seated Rotation for Abs

1 min 17 secs

Rest

43 seconds

Set 4: 1 round

Neck Extender

1 minute

Neck Flexor

1 minute

Side neck lift

2 minutes

Clockwise Neck Rolls

Clockwise Neck Rolls

1 min 4 secs

Counter-clockwise Neck Rolls

Counter-clockwise Neck Rolls

1 min 4 secs

Cat Cow

2 mins 1 sec

Bird Dog

1 min 37 secs

Rest

37 seconds

Set 5: 2 rounds

Spiderman Push-Ups

Spiderman Push-Ups

1 min 2 secs

V-Sit Crunches

1 min 2 secs

Dips with Leg Extension

Dips with Leg Extension

1 min 2 secs

Clapping Push-ups

Clapping Push-ups

1 min 2 secs

Set 6: 2 rounds

Shoulder Shrugs

Shoulder Shrugs

1 min 11 secs

Pull-ups

1 min 11 secs

Good Morning Sunshines

Good Morning Sunshines

1 min 16 secs

Plank Bird Dog

1 min 21 secs

Set 7: 2 rounds

Air Bike Crunches

Air Bike Crunches

1 minute

Leg Lifts

1 minute

Cross Body Crunches

Cross Body Crunches

1 minute

Wide Leg Sit-ups

Wide Leg Sit-ups

1 minute

Rest

33 seconds

Set 8: 1 round

calf raises

1 minute

Knees to Elbows

Knees to Elbows

1 min 18 secs

Squats with Raised Arms

Squats with Raised Arms

1 min 18 secs

Rest

18 seconds

Plie Squats with Tip Toes

Plie Squats with Tip Toes

1 min 18 secs

Lunges

1 min 18 secs

Reverse Lunges

1 min 18 secs

Rest

20 seconds

Side Lunges

1 min 18 secs

Set 9: 1 round

Kettlebell Swings

Kettlebell Swings

1 minute

Torso Twists with weight

Torso Twists with weight

1 min 16 secs

Rolling Back Stretch

Rolling Back Stretch

1 min 32 secs

Pretzel Stretches

Pretzel Stretches

2 mins 30 secs

Lying Hamstring Stretches

Lying Hamstring Stretches

2 mins 30 secs

Cat Cow

1 min 18 secs

Child's Pose

1 min 18 secs

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