Intense Workout

Spring Workout

Intense Duration 29 minutes

Target Areas: Core

Equipment: Dumbbells

Added By Nikolina Škof

Tags

Home Gym Workouts Ab & Core Workouts Dumbbell Workouts

Exercises

Set 1: 1 round

Skips in Place

45 seconds

Hop in Place

45 seconds

Squat Front Kicks

Squat Front Kicks

45 seconds

Burpees

1 minute

Dumbbell Squat Jumps

Dumbbell Squat Jumps

1 minute

Rest

15 seconds

Set 2: 2 rounds

Push-Ups

30 seconds

Mountain Climbers

Mountain Climbers

45 seconds

Side Lunges

1 minute

Elbow Plank with Leg Lifts

Elbow Plank with Leg Lifts

45 seconds

Right Side Plank Dips

Right Side Plank Dips

30 seconds

Left Side Plank Dips

Left Side Plank Dips

30 seconds

Elbow to Knee Bird Dogs

Elbow to Knee Bird Dogs

1 minute

Rest

15 seconds

Set 3: 1 round

Basketball Shots

Basketball Shots

1 minute

Dumbbell Renegade Rows

Dumbbell Renegade Rows

45 seconds

Dumbbell Sumo Squats

Dumbbell Sumo Squats

1 minute

Dumbbell Lunge and Rotation

Dumbbell Lunge and Rotation

45 seconds

Rest

15 seconds

Set 4: 2 rounds

Russian Twists

45 seconds

Vertical Leg Crunches

Vertical Leg Crunches

45 seconds

Sit-Ups

1 minute

Side Crunches

45 seconds

Ankle Grabbers

45 seconds

Rest

15 seconds

Set 5: 1 round

Double Leg Stretch

Double Leg Stretch

10 seconds

Child's Pose

10 seconds

Stretching Pose

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

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✓ 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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