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Intense Workout

Complete Workout

Intense   49 minutes

Complete Workout

Exercises

Set 1: 1 round
Rope Jumping
2 minutes
Pause
1 minute
Shadow Boxing
2 minutes
Pause
1 minute
Rope Jumping
3 minutes
Pause
1 minute
Shadow Boxing
1 minute
Pause
4 minutes

Set 2: 1 round
Push Ups
45 seconds
Pause
20 seconds
Reverse Fly Long
45 seconds
Pause
20 seconds
Knee Pushups
45 seconds
Pause
20 seconds
Reverse Fly Short
45 seconds
Pause
20 seconds
Dips
45 seconds
Pause
20 seconds
Hiplift
45 seconds
Prepare
1 minute
Pull Ups
45 seconds
Pause
20 seconds
Sqats Left
45 seconds
Pause
20 seconds
Pull Ups Moderate
45 seconds
Pause
20 seconds
Sqats Right
45 seconds
Pause
20 seconds
Pull Ups Light
45 seconds
Pause
20 seconds
Sqats
45 seconds
Pause
1 minute
Beetlecrunches
1 minute
Leg Crosses
1 minute
Crunches Left
30 seconds
Crunches
30 seconds
Pocket Knifes
30 seconds
Leg Lifts
1 minute
Prepare Rubber
1 min 30 secs
Birdies
45 seconds
Cheers
45 seconds
Pause
45 seconds
Birdies
30 seconds
Cheers
30 seconds
Pause
2 minutes

Set 3: 1 round
Rope Jumps
2 minutes
Pause
1 minute
Rope Jumps
2 minutes
Pause
1 minute
Rope Jumps
2 minutes

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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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