Intense Workout

Daily

Intense Duration 1 h 3 m

Target Areas: Core, Legs

Equipment: Dumbbell, Stability Ball, Kettlebell, Wall, Chair

Tags

Home Gym Workouts Ab & Core Workouts Dumbbell Workouts Exercise Ball Workouts Kettlebell Workouts Wall Workouts Chair Workouts

Exercises

Set 1: 2 rounds

Transition

5 seconds

Hamstring Stretch

Hamstring Stretch

30 seconds

Set 2: 2 rounds

Transition

5 seconds

Side Leg Stretches

Side Leg Stretches

30 seconds

Set 3: 2 rounds

5 seconds

Head to Knee

30 seconds

Set 4: 2 rounds

Transition

5 seconds

Sitting Stretch

Sitting Stretch

30 seconds

Set 5: 1 round

Transition

5 seconds

Split Stretches

Split Stretches

30 seconds

Set 6: 1 round

Cross Body Crunches

Cross Body Crunches

80 reps

Set 7: 1 round

80 reps

Set 8: 1 round

Dumbbell Side Bends

Dumbbell Side Bends

200 reps

Set 9: 1 round

Reverse Crunch with Ball

Reverse Crunch with Ball

80 reps

Set 10: 1 round

280 reps

Set 11: 1 round

Kettlebell Deadlifts

Kettlebell Deadlifts

48 reps

Set 12: 1 round

Tippy Toes In

100 reps

Tippy Toes Out

100 reps

Set 13: 1 round

Dumbbell Wrist Curls

Dumbbell Wrist Curls

68 reps

Dumbbell Reverse Wrist Curls

Dumbbell Reverse Wrist Curls

48 reps

Set 14: 1 round

Wall Sits with Heel Ups

Wall Sits with Heel Ups

100 reps

100 reps

Set 15: 1 round

24 reps

Dumbbell Front Raises

Dumbbell Front Raises

2 reps

Set 16: 1 round

5 seconds

Reps until failure

Set 17: 3 rounds

24 reps

Set 18: 3 rounds

Finger Tension Pulls

Finger Tension Pulls

48 reps

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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.

Quickdraw Adjustable Dumbbells

Power Systems Hex Dumbbells

Bowflex SelectTech 552 Adjustable Dumbbells

THERABAND Exercise Ball

Power Systems Kettlebells

Amazon Basics Vinyl Kettlebell

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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YouTube

Community Created

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HIIT

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