Intense Workout

Adrian

Intense Duration 37 minutes

Target Areas: Shoulders, Legs

Equipment: Dumbbells, Bench

Added By Adrian Smith

Tags

Home Gym Workouts Shoulder Workouts Dumbbell Workouts Bench Workouts

Description

This workout engages your whole body to shape and tone those muscles.

Exercises

Set 1: 4 rounds

Cross Knees to Elbows

Cross Knees to Elbows

30 seconds

Burpees

30 seconds

Rest

15 seconds

Set 2: 3 rounds

Squat Jumps

30 seconds

Rest

15 seconds

Set 3: 4 rounds

Right Concentrated Bicep Curls

Right Concentrated Bicep Curls

30 seconds

Left Concentrated Bicep Curls

Left Concentrated Bicep Curls

30 seconds

Rest

15 seconds

Set 4: 4 rounds

Dumbbell Push Press

Dumbbell Push Press

30 seconds

Shoulder Shrugs

Shoulder Shrugs

30 seconds

Rest

15 seconds

Set 5: 3 rounds

Inchworm Push-Ups

30 seconds

Rest

15 seconds

Set 6: 3 rounds

Reverse Lunge to Right Side Lunge

Reverse Lunge to Right Side Lunge

30 seconds

Reverse Lunge to Left Side Lunges

Reverse Lunge to Left Side Lunges

30 seconds

Rest

15 seconds

Set 7: 3 rounds

Dumbbell Renegade Rows

Dumbbell Renegade Rows

30 seconds

Russian Twists

30 seconds

Bicycle Crunches

Bicycle Crunches

30 seconds

Rest

15 seconds

Set 8: 4 rounds

Jumping Jacks

30 seconds

Alternating Bent Over Rows

Alternating Bent Over Rows

30 seconds

Rest

15 seconds

Set 9: 3 rounds

Squat Pulses

20 seconds

High Knees

20 seconds

Mountain Climbers

Mountain Climbers

20 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.

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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.

Quickdraw Adjustable Dumbbells

Power Systems Hex Dumbbells

Bowflex SelectTech 552 Adjustable Dumbbells

Rep Fitness AB-511 Adjustable Weight Bench

FLYBIRD Adjustable Weight Bench

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

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