Skimble
Download on the App Store
Intense Workout

TRI-xercise

Intense   30 minutes

Target Areas: Full Body

Equipment: Dumbbells

Cynch Quinton
 		    Added By Cynch Quinton
TRI-xercise
Tags
Home Gym Workouts Full Body Workouts Dumbbell Workouts

Exercises

Set 1: 1 round
Big Forward Arm Circles
Big Forward Arm Circles
20 seconds
Big Reverse Arm Circles
Big Reverse Arm Circles
20 seconds
Right Leg Swings
20 seconds
Left Leg Swings
20 seconds
Side Bends
Side Bends
20 seconds
Torso Twists
Torso Twists
20 seconds
Jog on the Spot
Jog on the Spot
20 seconds
Jumping Jacks
Jumping Jacks
30 seconds
High Knees
High Knees
30 seconds
Butt Kickers
Butt Kickers
30 seconds
Transition
Transition
1 minute

Set 2: 3 rounds
Jumping Lunges
Jumping Lunges
30 seconds
Elbow Plank
Elbow Plank
30 seconds
Dumbbell Squats
Dumbbell Squats
40 seconds
Transition
Transition
30 seconds

Set 3: 3 rounds
Tricep Dips
Tricep Dips
30 seconds
Leg Lifts
Leg Lifts
40 seconds
Burpees
Burpees
1 minute
Transition
Transition
30 seconds

Set 4: 3 rounds
Push-Ups
Push-Ups
30 seconds
Flutter Kicks
Flutter Kicks
30 seconds
Elbows to Hands Plank
Elbows to Hands Plank
30 seconds
Transition
Transition
30 seconds

Set 5: 1 round
Ab Choppers
Ab Choppers
1 minute
Transition
Transition
20 seconds
Bicycle Crunches
Bicycle Crunches
1 minute
Rest
Rest
30 seconds

Set 6: 1 round
Overhead Stretches
Overhead Stretches
25 seconds
Tricep Stretches
Tricep Stretches
20 seconds
Shoulder Stretches
Shoulder Stretches
20 seconds
Right Quad Stretch
Right Quad Stretch
10 seconds
Left Quad Stretch
Left Quad Stretch
10 seconds
Right Hamstring Stretch
Right Hamstring Stretch
10 seconds
Left Hamstring Stretch
Left Hamstring Stretch
10 seconds
Standing Leg Stretches
Standing Leg Stretches
20 seconds

Related Workouts

Thursday
Thursday
1 hr 10 mins, Beginner
Whole Body
Whole Body
34 minutes, Moderate
Thursday Short
Thursday Short
36 minutes, Beginner
Big Three (1)
Big Three (1)
23 mins 44 secs, Moderate
A Little Bit Of Everything
A Little Bit Of Everything
45 mins 10 secs, Moderate
Everything
Everything
55 mins 50 secs, Intense
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.

Buy Now

Workouts with the same Equipment

30 Min FULL BODY Dumbbell Cardio HIIT Workout at Home (No Repeat)
30 Min FULL BODY Dumbbell Cardio HIIT Workout at Home (No Repeat)
37 mins 57 secs, Moderate
1 HOUR FULL BODY DUMBBELL WORKOUT at Home [Strength & Conditioning]
1 HOUR FULL BODY DUMBBELL WORKOUT at Home [Strength & Conditioning]
48 mins 31 secs, Moderate
20 Minute Intense Full Body Workout with Dumbbells - No Repeat, At Home
20 Minute Intense Full Body Workout with Dumbbells - No Repeat, At Home
23 mins 1 sec, Intense
30 Min FULL BODY CARDIO HIIT Workout with Dumbbell at Home (No Repeat)
30 Min FULL BODY CARDIO HIIT Workout with Dumbbell at Home (No Repeat)
35 mins 38 secs, Moderate
TOTAL BODY HIIT // HOME DUMBBELL WORKOUT
TOTAL BODY HIIT // HOME DUMBBELL WORKOUT
39 mins 23 secs, Moderate
Walking Cardio & Strength Workout // Low Impact & to the Beat!
Walking Cardio & Strength Workout // Low Impact & to the Beat!
33 mins 51 secs, Beginner
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
Download on the App Store   Download Workout Trainer from Google Play.
Log Workout
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.

Show More

You Might Also Like

Dare To Do It

Dare To Do It

Intense 35 min  
Nightwing

Nightwing

Moderate 16 min  
Yoga for Anxiety

Yoga for Anxiety

Beginner 11 min  
Yoga   Exercise Mat
Energetic Endurance

Energetic Endurance

Moderate 14 min  
Full Body   Dumbbells, Exercise Mat
Aerial Yoga

Aerial Yoga

Intense 1 h 31 m  
Full Body  
Blue Run And Abs

Blue Run And Abs

Moderate 25 min  
Wall

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

More: Running, Yoga & Pilates, Fitness Tests, Arms, Butt & Legs, Stretching, Strength, Biking, Warmup, Cooldown, Meditation & Breathing, Low Impact, Walking, Rock Climbing, Endurance, Kickboxing, Dance, Women Focused, Men Focused, Senior Focused, Health Issues, Seasonal, Pro, Free