Intense Workout

Bootcamp

Intense Duration 32 minutes

Target Areas: Full Body

Equipment: Box or Step, Chair, Dumbbells, Medicine Ball

Added By Fabian Espriella

Tags

Full Gym Workouts Full Body Workouts Box / Step Workouts Chair Workouts Dumbbell Workouts Medicine Ball Workouts

Description

30 minute

Exercises

Set 1: 2 rounds

Jumping Jacks

30 seconds

High Knees

30 seconds

Walking Inchworms with Push-Ups

Walking Inchworms with Push-Ups

30 seconds

Bear Crawls

30 seconds

Transition

5 seconds

Set 2: 3 rounds

Push-Ups

30 seconds

Squat Jumps

30 seconds

Transition

5 seconds

Set 3: 1 round

Mountain Climbers

Mountain Climbers

30 seconds

Box Jumps

30 seconds

Transition

5 seconds

Set 4: 3 rounds

Chair Tricep Dips

Chair Tricep Dips

30 seconds

Plyo Lunges

30 seconds

Transition

5 seconds

Set 5: 1 round

Traveling Froggy Jumps

Traveling Froggy Jumps

30 seconds

Shadow Boxing

30 seconds

Transition

5 seconds

Set 6: 3 rounds

Alternating Bicep Curls

Alternating Bicep Curls

30 seconds

Elbow Plank with Leg Lifts

Elbow Plank with Leg Lifts

30 seconds

Transition

5 seconds

Set 7: 1 round

Sumo Obliques

30 seconds

Floor Bridge

30 seconds

Transition

5 seconds

Set 8: 1 round

Russian Twists with a Ball

Russian Twists with a Ball

1 minute

Cross Leg Obliques

Cross Leg Obliques

1 minute

Side Plank Dips

Side Plank Dips

1 minute

Transition

5 seconds

Set 9: 1 round

Burpees

30 seconds

Chair Squats

30 seconds

Transition

5 seconds

Set 10: 3 rounds

Bicycle Crunches

Bicycle Crunches

30 seconds

Dumbell Back Row

Dumbell Back Row

30 seconds

Transition

5 seconds

Set 11: 1 round

Mountain Climbers

Mountain Climbers

30 seconds

Jumping Lunges

30 seconds

Transition

5 seconds

Set 12: 3 rounds

V-Ups

30 seconds

Star Jumps

30 seconds

Transition

5 seconds

Set 13: 3 rounds

Flutter Kicks

30 seconds

Basketball Shots

Basketball Shots

30 seconds

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Quickdraw Adjustable Dumbbells

Top Choice for this Workout

Quickdraw Adjustable Dumbbells

We love these adjustable dumbbells from Rep Fitness. They take up very little space and are also very durable compared to other adjustable dumbbells on the market.

Do this workout in Workout Trainer

✓ Follow along to move-by-move multimedia workouts

✓ Integrated smartwatch & heart rate monitor experience

✓ Earn points, compete on the Leaderboard, stay motivated!

✓ Scheduling to fit your busy lifestyle

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.

Ultra Fitness Gear Plyo Box

Quickdraw Adjustable Dumbbells

Power Systems Hex Dumbbells

Bowflex SelectTech 552 Adjustable Dumbbells

SPRI Medicine Ball

WF Athletic Supply Medicine & Exercise Ball

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

Show More

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Workout Categories

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