Intense Workout

Dance Conditioning

Intense Duration 30 minutes

Target Areas: Core

Equipment: Chair, Dumbbell, Wall

Added By Anjalie B

Tags

Home Gym Workouts Ab & Core Workouts Chair Workouts Dumbbell Workouts Wall Workouts

Exercises

Set 1: 2 rounds

Hollow Body Holds

Hollow Body Holds

30 seconds

Scissor Kicks

30 seconds

V-Ups

30 seconds

Crunches

45 seconds

Floor Wipers

45 seconds

Bicycle Crunches

Bicycle Crunches

45 seconds

Elbow Plank

30 seconds

Seated Knee Tucks

Seated Knee Tucks

30 seconds

Right Elbow to Opposite Knee Side Plank

Right Elbow to Opposite Knee Side Plank

45 seconds

Left Elbow to Opposite Knee Side Plank

Left Elbow to Opposite Knee Side Plank

45 seconds

Swinger

45 seconds

Set 2: 2 rounds

Overhead Press

45 seconds

Dumbbell Wrist Curls

45 seconds

Tricep Extensions

Tricep Extensions

45 seconds

Push-Ups

45 seconds

Spiderman Push-Ups

Spiderman Push-Ups

45 seconds

Dolphin Push-ups

Dolphin Push-ups

45 seconds

Set 3: 2 rounds

Wall Sit

20 seconds

Left Bridge Glute Circles

Left Bridge Glute Circles

30 seconds

Right Bridge Glute Circles

Right Bridge Glute Circles

30 seconds

45 seconds

Dumbbell Squats

Dumbbell Squats

45 seconds

Step Cross Lunge

Step Cross Lunge

45 seconds

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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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Starter - Shredder (Lower + Biceps )

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30 mins 50 secs, Intense

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22 mins 45 secs, Intense

Easy Workout for Mobility Challenge

Easy Workout for Mobility Challenge

22 mins 44 secs, Beginner

Do this workout in Workout Trainer

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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.

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

Show More

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