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Intense Workout

Day Four

Intense   21 minutes

Day Four

Exercises

Set 1: 4 rounds
Jog
20 seconds
Rest
20 seconds

Set 2: 3 rounds
Stiff Dead Lift, Row, Tricep Kick Backs
30 seconds
Cross Country Skier
20 seconds
Rest
20 seconds

Set 3: 3 rounds
Lateral Step Back Flies
20 seconds
Boxer Shuffle
20 seconds
Ali Shuffle
20 seconds
Rest
30 seconds

Set 4: 3 rounds
Chair Squat Curl
20 seconds
Chair Squat Press
20 seconds
Double Pulse Squat
20 seconds
Rest
10 seconds

Set 5: 3 rounds
Knee Touch Crunch
20 seconds
Reverse Crunch
20 seconds
Ball Twist
20 seconds
Rest
10 seconds

Set 6: 3 rounds
Chair Mountain Climber
20 seconds
Two Jumping Jacks Front Kick
20 seconds
Rest
30 seconds

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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

Featured

Featured

weight loss

Weight Loss

abs & core

Abs & Core

bodyweight

Bodyweight

youtube

YouTube

community created

Community Created

weightlifting

Weightlifting

interval timers

HIIT

cardio

Cardio

toning

Toning

full body

Full Body

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