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Intense Workout

Killer

Intense   35 minutes

Target Areas: Shoulders, Legs

Equipment: Chair

Mateo Kanceljak
 		    Added By Mateo Kanceljak
Killer
Tags
Bodyweight Workouts Shoulder Workouts Chair Workouts

Exercises

Set 1: 1 round
Mountain Climbers
❤️ Very Hard (Zone 4)
Mountain Climbers
45 seconds
Child's Pose
Child's Pose
5 seconds
Jumping Jacks
❤️ Very Hard (Zone 4)
Jumping Jacks
1 minute
Rest
Rest
10 seconds
Prisoner Squats
Prisoner Squats
30 seconds
Bulgarian Split Squats
Bulgarian Split Squats
1 minute
Advanced Criss Crosses
Advanced Criss Crosses
30 seconds
Burpees
Burpees
25 seconds
Rest
Rest
15 seconds
Dolphin Push-ups
Dolphin Push-ups
30 seconds
Plank
Plank
30 seconds
Jumping Jacks
Jumping Jacks
45 seconds
Rest
Rest
15 seconds
Push-Ups
Push-Ups
45 seconds
Side Lunges
Side Lunges
1 minute
Tricep Dips
Tricep Dips
30 seconds
Alternating Side Planks
Alternating Side Planks
45 seconds
Squat Jumps
Squat Jumps
30 seconds
Rest
Rest
20 seconds
Kneeling Push-Ups
Kneeling Push-Ups
1 minute

Set 2: 1 round
Mountain Climbers
❤️ Very Hard (Zone 4)
Mountain Climbers
45 seconds
Child's Pose
Child's Pose
5 seconds
Jumping Jacks
❤️ Very Hard (Zone 4)
Jumping Jacks
1 minute
Rest
Rest
10 seconds
Prisoner Squats
Prisoner Squats
30 seconds
Bulgarian Split Squats
Bulgarian Split Squats
1 minute
Advanced Criss Crosses
Advanced Criss Crosses
30 seconds
Burpees
Burpees
25 seconds
Rest
Rest
15 seconds
Dolphin Push-ups
Dolphin Push-ups
30 seconds
Plank
Plank
30 seconds
Jumping Jacks
Jumping Jacks
45 seconds
Rest
Rest
15 seconds
Push-Ups
Push-Ups
45 seconds
Side Lunges
Side Lunges
1 minute
Tricep Dips
Tricep Dips
30 seconds
Alternating Side Planks
Alternating Side Planks
45 seconds
Squat Jumps
Squat Jumps
30 seconds
Rest
Rest
20 seconds
Kneeling Push-Ups
Kneeling Push-Ups
1 minute

Set 3: 1 round
Mountain Climbers
❤️ Very Hard (Zone 4)
Mountain Climbers
45 seconds
Child's Pose
Child's Pose
5 seconds
Jumping Jacks
❤️ Very Hard (Zone 4)
Jumping Jacks
1 minute
Rest
Rest
10 seconds
Prisoner Squats
Prisoner Squats
30 seconds
Bulgarian Split Squats
Bulgarian Split Squats
1 minute
Advanced Criss Crosses
Advanced Criss Crosses
30 seconds
Burpees
Burpees
25 seconds
Rest
Rest
15 seconds
Dolphin Push-ups
Dolphin Push-ups
30 seconds
Plank
Plank
30 seconds
Jumping Jacks
Jumping Jacks
45 seconds
Rest
Rest
15 seconds
Push-Ups
Push-Ups
45 seconds
Side Lunges
Side Lunges
1 minute
Tricep Dips
Tricep Dips
30 seconds
Alternating Side Planks
Alternating Side Planks
45 seconds
Squat Jumps
Squat Jumps
30 seconds
Rest
Rest
20 seconds
Kneeling Push-Ups
Kneeling Push-Ups
1 minute
Child's Pose
Child's Pose
10 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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