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Intense Workout

Plank

Intense   48 minutes

Target Areas: Full Body

Equipment: Dumbbell, Chair, Wall

Jeff Nader
 		    Added By Jeff Nader
Plank
Tags
Home Gym Workouts Full Body Workouts Dumbbell Workouts Chair Workouts Wall Workouts

Exercises

Set 1: 2 rounds
Elbow Plank
Elbow Plank
1 minute
Rest
Rest
15 seconds
Elbows to Hands Plank
Elbows to Hands Plank
45 seconds
Rest
Rest
15 seconds
Left Half Side Plank
Left Half Side Plank
45 seconds
Rest
Rest
15 seconds
Right Half Side Plank
Right Half Side Plank
45 seconds
Rest
Rest
15 seconds
Alternating Side Planks
Alternating Side Planks
1 minute
Rest
Rest
15 seconds
Floor Bridge
Floor Bridge
2 minutes
Rest
Rest
1 minute

Set 2: 3 rounds
Bicep Curls
Bicep Curls
20 reps
Rest
Rest
1 minute

Set 3: 3 rounds
Dumbbell Shrug
20 reps
Rest
Rest
1 minute

Set 4: 3 rounds
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
15 reps
Rest
Rest
1 minute

Set 5: 3 rounds
Dumbbell Push-Ups
Dumbbell Push-Ups
10 reps
Rest
Rest
1 minute

Set 6: 3 rounds
Seated Dumbbell Press
Seated Dumbbell Press
15 reps
Rest
Rest
1 minute

Set 7: 3 rounds
Butterfly
Butterfly
1 minute
Wall Sit
Wall Sit
45 seconds

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Numéro 1
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Workouts with the same Equipment

Grind - Dumbbell And Body (Lower And Core Plus Cardio Set )
Grind - Dumbbell And Body (Lower And Core Plus Cardio Set )
38 mins 40 secs, Intense
Xtra - Explode (Complex Cardio)
Xtra - Explode (Complex Cardio)
20 minutes, Intense
Home or Work Quick Whole Body
Home or Work Quick Whole Body
12 mins 8 secs, Beginner
Starter - Shredder (Lower + Biceps )
Starter - Shredder (Lower + Biceps )
30 mins 50 secs, Intense
Starter - Straightener (Backside)
Starter - Straightener (Backside)
22 mins 45 secs, Intense
Easy Workout for Mobility Challenge
Easy Workout for Mobility Challenge
22 mins 44 secs, Beginner
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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

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abs & core

Abs & Core

bodyweight

Bodyweight

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YouTube

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Community Created

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Weightlifting

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HIIT

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Toning

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Full Body

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