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Intense Workout

#Natural Method

Intense   25 minutes

Target Areas: Legs

Equipment: Pull Up Bar, Wall, Box or Step, Chair

D. Jack
 		    Added By D. Jack
#Natural Method
Tags
Home Gym Workouts Leg Workouts Pull Up Bar Workouts Wall Workouts Box / Step Workouts Chair Workouts
Description

Parkour warmup and conditioning

Exercises

Set 1: 1 round
Jumping Jacks
Jumping Jacks
1 minute

Set 2: 1 round
High Knee Pulls
High Knee Pulls
25 seconds
Standing Leg Stretches
Standing Leg Stretches
1 minute
Left Runner's Lunge
Left Runner's Lunge
10 seconds
Right Runner's Lunge
Right Runner's Lunge
10 seconds
Center Leg Stretch
Center Leg Stretch
30 seconds
Seated Leg Stretch
Seated Leg Stretch
10 seconds
Reclining Hero
Reclining Hero
1 minute

Set 3: 1 round
Transition
Transition
10 seconds

Set 4: 1 round
Burpees
Burpees
30 seconds
Bear Crawls
Bear Crawls
30 seconds
Squat Thrusts
Squat Thrusts
20 seconds
Rest
Rest
20 seconds

Set 5: 1 round
5 Way Push Ups
5 Way Push Ups
1 minute
Clapping Push-ups
Clapping Push-ups
10 seconds
Push Up Pull Throughs
Push Up Pull Throughs
1 minute
Rest
Rest
20 seconds

Set 6: 1 round
Prisoner Squats
Prisoner Squats
25 seconds
Pistols
Pistols
45 seconds
Inchworms
Inchworms
30 seconds

Set 7: 1 round
Traveling Squat Hops
Traveling Squat Hops
30 seconds
Monkey Walks
Monkey Walks
30 seconds
Traveling Froggy Jumps
Traveling Froggy Jumps
20 seconds
Spiderman Walks
Spiderman Walks
30 seconds
Rest
Rest
1 minute

Set 8: 1 round
Pull-ups
Pull-ups
1 minute
Body Rows
1 minute

Set 9: 1 round
Transition
Transition
30 seconds

Set 10: 1 round
Handstand Push-ups
Handstand Push-ups
30 seconds
Rest
Rest
30 seconds
Box Jumps
Box Jumps
1 minute
Heel Walks
Heel Walks
20 seconds
Tippy Toes
Tippy Toes
30 seconds

Set 11: 3 rounds
Run
Run
30 seconds
Side Lunge Shuffle Hops
Side Lunge Shuffle Hops
30 seconds
Jog Backwards
Jog Backwards
30 seconds
Carioca
Carioca
30 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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