Intense Workout

Together

Intense Duration 39 minutes

Target Areas: Lower Body

Equipment: Jump Rope, Dumbbell, Kettlebell, Bench, Stability Ball, Medicine Ball, Chair

Added By Jennifer Granados

Tags

Full Gym Workouts Lower Body Workouts Jump Rope Workouts Dumbbell Workouts Kettlebell Workouts Bench Workouts Exercise Ball Workouts Medicine Ball Workouts Chair Workouts

Description

Dear muscles, we're all in this together ! Don't be the victim! Be the survivor! I am the survivor!!!!!! Lets get it ! >:)

Exercises

Set 1: 1 round

Jump Rope (Forward)

❤️ Moderate (Zone 2)

Jump Rope (Forward)

1 minute

20 seconds

25 seconds

Runners Walking Lunges

Runners Walking Lunges

30 seconds

30 seconds

Standing Chest Stretch

Standing Chest Stretch

30 seconds

Explosive Hamstring Sit-Up Rolls

Explosive Hamstring Sit-Up Rolls

45 seconds

40 seconds

10 seconds

Set 2: 1 round

30 seconds

30 seconds

Set 3: 1 round

6 reps

6 reps

12 seconds

Dumbbell Chest Press

Dumbbell Chest Press

6 reps

6 reps

Dumbbell Lateral Shoulder Raises

Dumbbell Lateral Shoulder Raises

6 reps

25 seconds

Set 4: 2 rounds

Dumbbell Bent Over Rows

Dumbbell Bent Over Rows

6 reps

Dumbbell Rear Lateral Raises

Dumbbell Rear Lateral Raises

6 reps

30 seconds

Walking Inchworms with Push-Ups

Walking Inchworms with Push-Ups

6 reps

30 seconds

Set 5: 1 round

Dumbbell Squats

Dumbbell Squats

6 reps

Alternating Suitcase Split Squats with Kettlebell

Alternating Suitcase Split Squats with Kettlebell

12 reps

Dumbbell Squats

Dumbbell Squats

6 reps

1 minute

1 minute

High Glute Kickbacks

High Glute Kickbacks

1 minute

High Glute Kickbacks

High Glute Kickbacks

1 minute

30 seconds

20 seconds

Set 6: 2 rounds

Bench Dumbbell Fly

Bench Dumbbell Fly

6 reps

Bench Dumbbell Tricep Pull Overs

Bench Dumbbell Tricep Pull Overs

6 reps

Dumbbell Push ups

Dumbbell Push ups

6 reps

Pullovers on Ball

Pullovers on Ball

6 reps

15 seconds

Set 7: 1 round

Dumbbell Squats

Dumbbell Squats

6 reps

Alternating Suitcase Split Squats with Kettlebell

Alternating Suitcase Split Squats with Kettlebell

12 reps

Dumbbell Squats

Dumbbell Squats

6 reps

1 minute

High Glute Kickbacks

High Glute Kickbacks

1 minute

30 seconds

6 reps

25 seconds

6 reps

1 minute

Set 8: 1 round

2 minutes

Ball Torso Rotations

Ball Torso Rotations

10 reps

30 seconds

Alternating Bicep Curls

Alternating Bicep Curls

6 reps

6 reps

15 seconds

Set 9: 1 round

45 seconds

Tricep Extensions

Tricep Extensions

6 reps

Bent Single Leg Floor Bridges

Bent Single Leg Floor Bridges

1 minute

10 seconds

Bent Single Leg Floor Bridges

Bent Single Leg Floor Bridges

1 minute

45 seconds

45 seconds

Plank with Shoulder Taps

Plank with Shoulder Taps

30 seconds

Stability Ball Tricep Extension

Stability Ball Tricep Extension

6 reps

Kneeling Right Tricep Kickbacks

Kneeling Right Tricep Kickbacks

6 reps

Lying Dumbbell Tricep Extensions

Lying Dumbbell Tricep Extensions

6 reps

45 seconds

Set 10: 1 round

Torso Rotations with Medicine Ball

Torso Rotations with Medicine Ball

12 reps

Center Leg Stretch

Center Leg Stretch

30 seconds

Curved Spine Stretch

Curved Spine Stretch

25 seconds

20 seconds

Right Half Pigeon

Right Half Pigeon

25 seconds

Left Half Pigeon

Left Half Pigeon

25 seconds

Child's Pose with Side Reaches

Child's Pose with Side Reaches

25 seconds

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Quickdraw Adjustable Dumbbells

Top Choice for this Workout

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