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Intense Workout

Butt & Abs

Intense   53 minutes

Target Areas: Lower Body

Equipment: Barbell, Box or Step, Chair, Dumbbell, Wall

Pamela Mcnair
 		    Added By Pamela Mcnair
Butt & Abs
Tags
Full Gym Workouts Lower Body Workouts Barbell Workouts Box / Step Workouts Chair Workouts Dumbbell Workouts Wall Workouts

Exercises

Set 1: 1 round
Barbell Step Ups
1 minute
Box Jumps
Box Jumps
10 reps
Donkey Whips
Donkey Whips
1 minute
Glute Kickbacks
Glute Kickbacks
1 minute
Floor Bridge
Floor Bridge
1 minute
Lying Leg Figure Eights
Lying Leg Figure Eights
1 minute
Rest
Rest
1 minute

Set 2: 1 round
Ankle Grabbers
Ankle Grabbers
1 minute
Bent Knee Twists
Bent Knee Twists
1 minute
Plank
Plank
1 minute
Bicycle Crunches
Bicycle Crunches
1 minute
Crunches
Crunches
1 minute
Elbow Plank
Elbow Plank
1 minute
Russian Twists
Russian Twists
1 minute
Sit-Ups
Sit-Ups
1 minute
Rest
Rest
1 minute

Set 3: 1 round
4-Square Single Leg Hops
4-Square Single Leg Hops
1 minute
Bulgarian Split Squats
Bulgarian Split Squats
1 minute
Dragon Squats
Dragon Squats
1 minute
Drop Squats
Drop Squats
1 minute
Floor Bridge
Floor Bridge
1 minute
Opposite Knee Mountain Climber
Opposite Knee Mountain Climber
1 minute
Rest
Rest
1 minute

Set 4: 1 round
Bicycle in Bridge
Bicycle in Bridge
1 minute
Kneeling Spiderman
Kneeling Spiderman
1 minute
High Knees
High Knees
1 minute
Clams
Clams
2 minutes
Alternating Fire Hydrants
Alternating Fire Hydrants
2 minutes
Rest
Rest
1 minute

Set 5: 1 round
Ab Chop Ups
Ab Chop Ups
1 minute
Boat Pose
Boat Pose
1 minute
Full Plank with Leg Lifts
Full Plank with Leg Lifts
1 minute
Flutter Kicks
Flutter Kicks
1 minute
Bent Knee Hip Raises
Bent Knee Hip Raises
1 minute
Cross Body Crunches
Cross Body Crunches
1 minute

Set 6: 1 round
Dumbbell Sumo Squats
Dumbbell Sumo Squats
1 minute
Lateral Step Ups with Left Leg Raise
Lateral Step Ups with Left Leg Raise
1 minute
Lateral Step Ups with Right Leg Raise
Lateral Step Ups with Right Leg Raise
1 minute
Scissor Cross Crunches
Scissor Cross Crunches
1 minute
Mountain Climbers
Mountain Climbers
1 minute
Wall Sit
Wall Sit
1 minute
Rest
Rest
1 minute

Set 7: 1 round
Center Leg Stretch
Center Leg Stretch
1 minute
Floor Knee to Chest Stretch
Floor Knee to Chest Stretch
2 minutes
Seated Forward Bend
Seated Forward Bend
1 minute
Upward V
Upward V
1 minute
Head to Knee
Head to Knee
2 minutes
Garland Pose
Garland Pose
1 minute
Child's Pose
Child's Pose
1 minute
Corpse
Corpse
1 minute

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Quickdraw Adjustable Dumbbells
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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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