Intense Workout

Full Body

Intense Duration 36 minutes

Target Areas: Core, Arms, Shoulders

Equipment: Dumbbells, Wall

Added By Jason Annable

Tags

Home Gym Workouts Ab & Core Workouts Dumbbell Workouts Wall Workouts

Exercises

Set 1: 1 round

Ab Choppers

1 minute

Push-Ups

1 minute

Elbow Plank

1 minute

Burpees

1 minute

Bicycle Crunches

Bicycle Crunches

1 minute

Jumping Jacks

1 minute

Russian Twists

1 minute

Cobra

1 minute

Cross Knees to Elbows

Cross Knees to Elbows

1 minute

Supermans

1 minute

Scissor Kicks

1 minute

Alternating Bicep Curls

Alternating Bicep Curls

1 minute

Dumbbell Front Raises

Dumbbell Front Raises

1 minute

Dumbbell Lateral Shoulder Raises

Dumbbell Lateral Shoulder Raises

1 minute

Dumbbell Woodchops

Dumbbell Woodchops

1 minute

Dumbbell V-Raises

Dumbbell V-Raises

1 minute

Dumbbell Chest Press

Dumbbell Chest Press

1 minute

Hammer Curls

1 minute

90-90 Crunches

1 minute

Rest

1 minute

Air Bike Crunches

Air Bike Crunches

1 minute

Chaturanga

1 minute

Chaturanga Run

1 minute

Cross Body Crunches

Cross Body Crunches

1 minute

Crunchy Frogs

1 minute

Advanced Crow Sequence

Advanced Crow Sequence

1 minute

Diamond Push Ups

Diamond Push Ups

1 minute

Crane

1 minute

Dumbbell Right Leg Curl to Press

Dumbbell Right Leg Curl to Press

30 seconds

Dumbbell Left Leg Curl to Press

Dumbbell Left Leg Curl to Press

30 seconds

Alternating Side Planks

Alternating Side Planks

1 minute

1 2 Burpees

1 minute

Down Unders

1 minute

Balancing Stick

Balancing Stick

1 minute

Chair Pose

1 minute

Clapping Push-ups

Clapping Push-ups

1 minute

Feet on Wall Push-Ups

Feet on Wall Push-Ups

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.

Quickdraw Adjustable Dumbbells

Power Systems Hex Dumbbells

Bowflex SelectTech 552 Adjustable Dumbbells

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

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Workout Categories

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