Intense Workout

Arbs

Intense Duration 55 minutes

Target Areas: Arms, Core

Equipment: Barbell, Dumbbells, Chair, Stability Ball

Added By Jae Fra

Tags

Full Gym Workouts Arm Workouts Barbell Workouts Dumbbell Workouts Chair Workouts Exercise Ball Workouts

Description

Set of 8/10 and 15 lbs, stability ball, Matt and weight ball.

Exercises

Set 1: 3 rounds

Overhead Press

1 minute

Rest

45 seconds

Tricep Extensions

Tricep Extensions

1 minute

Rest

45 seconds

Front Raises

1 minute

Rest

45 seconds

Chair Tricep Dips

Chair Tricep Dips

30 seconds

Rest

40 seconds

Lateral Shoulder Raises

Lateral Shoulder Raises

1 minute

Rest

45 seconds

Hammer Curls

1 minute

Alternating Dumbbell Curls

Alternating Dumbbell Curls

1 minute

Rest

1 minute

Bent Over Row

1 minute

Rest

45 seconds

Upright Rows

1 minute

Rest

45 seconds

Set 2: 2 rounds

Stability Ball Plank with Tap Offs

Stability Ball Plank with Tap Offs

30 seconds

Ball Plank Pikes

Ball Plank Pikes

30 seconds

Ball Back Extensions

Ball Back Extensions

30 seconds

Rest

30 seconds

Set 3: 1 round

Crunches

1 minute

Oblique V-Sits

1 minute

Hamstring Sit-Up Rolls

Hamstring Sit-Up Rolls

1 minute

Bicycle Crunches

Bicycle Crunches

1 minute

90-90 Crunch Taps

90-90 Crunch Taps

1 minute

Cross Body Crunches

Cross Body Crunches

1 minute

Floor Wipers

1 minute

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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.

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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.

Rep Fitness Colorado Barbell

Jayflex Hyperbell Dumbbell Converter

Iron Crush Olympic Barbell

Quickdraw Adjustable Dumbbells

Power Systems Hex Dumbbells

Bowflex SelectTech 552 Adjustable Dumbbells

THERABAND Exercise Ball

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

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