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Intense Workout

Freeflow

Intense   19 minutes

Target Areas: Full Body

Equipment: Kettlebells, Dumbbells

Pinky Ponky
 		    Added By Pinky Ponky
Freeflow
Tags
Home Gym Workouts Full Body Workouts Kettlebell Workouts Dumbbell Workouts

Exercises

Set 1: 1 round
Downward Dog
Downward Dog
30 seconds
Upward Facing Dog
Upward Facing Dog
20 seconds
Down Unders
Down Unders
30 seconds
Plank
Plank
15 seconds
Chaturanga
Chaturanga
15 seconds
Rest
20 seconds
Cobra
Cobra
20 seconds
Rest
Rest
15 seconds
Bird Dog
Bird Dog
1 minute
Rest
15 seconds
Cobra
Cobra
15 seconds
Downward Facing Dog
Downward Facing Dog
15 seconds
Dolphin Dog
Dolphin Dog
30 seconds
Elbow Plank with Leg Lifts
Elbow Plank with Leg Lifts
20 seconds
Staff Pose
Staff Pose
1 minute
Butterfly
Butterfly
30 seconds
Upward V
Upward V
20 seconds
Seated Side Stretch
Seated Side Stretch
20 seconds
Wide Leg Stretches
Wide Leg Stretches
40 seconds
Standing Leg Stretches
Standing Leg Stretches
40 seconds
Weighted Sumo Squat
Weighted Sumo Squat
30 seconds
Rest
Rest
20 seconds
Reverse Table Top
Reverse Table Top
30 seconds
Transition
Transition
10 seconds
Tricep Dips
Tricep Dips
20 seconds
Fish Pose
Fish Pose
30 seconds
Rest
Rest
30 seconds
Left Side Plank with Leg Abduction
Left Side Plank with Leg Abduction
20 seconds
Transition
10 seconds
Right Side Plank with Leg Abduction
Right Side Plank with Leg Abduction
20 seconds
Transition
Transition
15 seconds
Right Side Plank Dips
Right Side Plank Dips
20 seconds
Transition
Transition
10 seconds
Left Side Plank Dips
Left Side Plank Dips
20 seconds
Rest
Rest
1 minute
Front Back Jacks
Front Back Jacks
30 seconds
Side Bends
Side Bends
30 seconds
Wall Push Ups
Wall Push Ups
30 seconds
Rest
Rest
30 seconds
Bulgarian Split Squats
Bulgarian Split Squats
1 minute
Band Front Raises
Band Front Raises
30 seconds
Bulgarian Split Squats
Bulgarian Split Squats
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

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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