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Intense Workout

AAL

Intense   31 minutes

Target Areas: Core, Legs

Equipment: Wall

Sergio Gonzalez
 		    Added By Sergio Gonzalez
AAL
Tags
Bodyweight Workouts Ab & Core Workouts Wall Workouts

Exercises

Set 1: 2 rounds
Push-Ups
Push-Ups
20 seconds
Plank
Plank
20 seconds
Crunches
Crunches
20 seconds
Russian Twists
Russian Twists
20 seconds
Squats
Squats
20 seconds
Lunges
Lunges
20 seconds
Rest
Rest
30 seconds

Set 2: 2 rounds
Push-Ups
Push-Ups
20 seconds
Elbow Plank
Elbow Plank
20 seconds
Bicycle Crunches
Bicycle Crunches
20 seconds
Right Side Plank Dips
Right Side Plank Dips
20 seconds
Left Side Plank Dips
Left Side Plank Dips
20 seconds
Wall Sit
Wall Sit
20 seconds
Quick Feet
Quick Feet
20 seconds
Rest
Rest
30 seconds

Set 3: 2 rounds
Push-Ups
Push-Ups
20 seconds
Elbows to Hands Plank
Elbows to Hands Plank
20 seconds
Reverse Crunches
Reverse Crunches
20 seconds
Cross Body Crunches
Cross Body Crunches
20 seconds
Side Lunges
Side Lunges
20 seconds
Wall Sits with Knee Raises
Wall Sits with Knee Raises
20 seconds
Rest
Rest
30 seconds

Set 4: 2 rounds
Push-Ups
Push-Ups
20 seconds
Plank with Shoulder Taps
Plank with Shoulder Taps
20 seconds
Left Oblique Crunches
Left Oblique Crunches
20 seconds
Right Oblique Crunches
Right Oblique Crunches
20 seconds
Mountain Climbers
Mountain Climbers
20 seconds
Floor Bridge
Floor Bridge
20 seconds
Rest
Rest
30 seconds

Set 5: 2 rounds
Push-Ups
Push-Ups
20 seconds
Alternating Side Planks
Alternating Side Planks
20 seconds
Vertical Leg Crunches
Vertical Leg Crunches
20 seconds
Ab Curls
Ab Curls
20 seconds
Rotating Lunges
Rotating Lunges
20 seconds
Reverse Lunges
Reverse Lunges
20 seconds
Rest
Rest
30 seconds

Set 6: 2 rounds
Tricep Dips
Tricep Dips
20 seconds
Full Plank with Leg Lifts
Full Plank with Leg Lifts
20 seconds
Ab Chop Ups
Ab Chop Ups
20 seconds
Ankle Grabbers
Ankle Grabbers
20 seconds
Squats with Raised Arms
Squats with Raised Arms
20 seconds
Walking Lunges
Walking Lunges
20 seconds
Rest
Rest
30 seconds

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Workouts with the same Equipment

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28 mins 35 secs, Beginner
☯️ The Internal Pillar
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29 mins 45 secs, Beginner
🌙 Evening Unwind
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12 mins 15 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

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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