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Intense Workout

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Intense   43 minutes

Target Areas: Core

Equipment: Exercise Mat, Dumbbells, Stability Ball

Camilla Elise
 		    Added By Camilla Elise
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Tags
Home Gym Workouts Ab & Core Workouts Dumbbell Workouts Exercise Ball Workouts

Exercises

Set 1: 1 round
Side Cross Kicks
Side Cross Kicks
1 minute

Set 2: 1 round
Plank
Plank
30 seconds
Transition
Transition
10 seconds
Upward Plank
Upward Plank
30 seconds
Transition
Transition
10 seconds
Elbow Plank
Elbow Plank
1 minute
Transition
Transition
10 seconds
Rotating Elbow Plank
Rotating Elbow Plank
1 minute
Transition
Transition
10 seconds
Left Side Plank
Left Side Plank
1 minute
Transition
Transition
10 seconds
Right Side Plank
Right Side Plank
1 minute
Transition
Transition
10 seconds
Elbows to Hands Plank
Elbows to Hands Plank
1 minute
Transition
Transition
10 seconds
Plank with Toe Taps
Plank with Toe Taps
30 seconds
Downward Facing Dog
Downward Facing Dog
10 seconds
Upward Facing Dog
Upward Facing Dog
10 seconds

Set 3: 2 rounds
Crunches
Crunches
30 seconds
Double Crunches
Double Crunches
30 seconds
Reverse Crunches
Reverse Crunches
30 seconds
Bicycle Crunches
Bicycle Crunches
30 seconds
Vertical Leg Crunches
Vertical Leg Crunches
30 seconds
90-90 Crunches
90-90 Crunches
30 seconds
Overhead Crunches
Overhead Crunches
30 seconds
Diamond Crunches
Diamond Crunches
30 seconds
Left Oblique Crunches
Left Oblique Crunches
30 seconds
Right Oblique Crunches
Right Oblique Crunches
30 seconds
Circular Crunches
Circular Crunches
30 seconds
Ab Choppers
Ab Choppers
30 seconds
Transition
Transition
10 seconds

Set 4: 1 round
Leg Lifts
Leg Lifts
1 minute
Floor Wipers
Floor Wipers
30 seconds
Flutter Kicks
Flutter Kicks
30 seconds
Transition
Transition
10 seconds
Toe Touch Single Arm
Toe Touch Single Arm
30 seconds
Crunchy Frogs
Crunchy Frogs
30 seconds
Boat Pose
Boat Pose
30 seconds
Russian Twists
Russian Twists
30 seconds

Set 5: 1 round
Pulse Ups
Pulse Ups
1 minute
Hip Rock N Raises
Hip Rock N Raises
1 minute
Plow Pose
Plow Pose
30 seconds

Set 6: 1 round
Contralateral Limb Raises
Contralateral Limb Raises
1 minute
Lying Supermans
Lying Supermans
1 minute
Prone Cobra
Prone Cobra
30 seconds

Set 7: 1 round
Knees to Elbows
Knees to Elbows
1 minute
Cross Knees to Elbows
Cross Knees to Elbows
1 minute
Sumo Obliques
Sumo Obliques
1 minute

Set 8: 1 round
Dumbbell Woodchops
Dumbbell Woodchops
1 minute
Dumbell Back Row
Dumbell Back Row
30 seconds
Dumbbell Renegade Rows
Dumbbell Renegade Rows
30 seconds
Dumbbell Chest Press
Dumbbell Chest Press
30 seconds

Set 9: 1 round
Ball Leg Lifts
Ball Leg Lifts
30 seconds
Ball Foot to Hand Pass
Ball Foot to Hand Pass
30 seconds
Single Leg Floor Bridge on Ball
Single Leg Floor Bridge on Ball
30 seconds
Ball Crunches
Ball Crunches
30 seconds
Ball Wheel
Ball Wheel
30 seconds
Elbow Plank on Ball
Elbow Plank on Ball
30 seconds

Set 10: 1 round
Handstand
Handstand
1 minute
Crane
Crane
30 seconds

Set 11: 1 round
Left Arm Cross Stretch
Left Arm Cross Stretch
15 seconds
Right Arm Cross Stretch
Right Arm Cross Stretch
15 seconds
Left Tricep Stretch
Left Tricep Stretch
15 seconds
Right Tricep Stretch
Right Tricep Stretch
15 seconds
Rolling Back Stretch
Rolling Back Stretch
15 seconds
Seated Forward Bend
Seated Forward Bend
15 seconds
Cat Cow
Cat Cow
15 seconds
Upward Facing Dog
Upward Facing Dog
15 seconds
Extended Child's Pose
Extended Child's Pose
15 seconds
Upward Salute
Upward Salute
15 seconds

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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.

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Workout Categories

Featured

Featured

weight loss

Weight Loss

abs & core

Abs & Core

bodyweight

Bodyweight

youtube

YouTube

community created

Community Created

weightlifting

Weightlifting

interval timers

HIIT

cardio

Cardio

toning

Toning

full body

Full Body

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