Intense Workout

tre

Intense Duration 18 minutes

Target Areas: Legs, Arms, Chest

Equipment: Bench, Wall, Chair

Added By Tre Sampson

Tags

Home Gym Workouts Leg Workouts Bench Workouts Wall Workouts Chair Workouts

Exercises

Set 1: 1 round

20 reps

Diamond Push Ups

Diamond Push Ups

15 reps

15 seconds

Set 2: 1 round

Diamond Push Ups

Diamond Push Ups

14 reps

Push-up Knee Tucks

❤️ Moderate (Zone 2)

Push-up Knee Tucks

15 reps

❤️ Moderate (Zone 2)

17 reps

Set 3: 1 round

❤️ Moderate (Zone 2)

11 reps

❤️ Maximum (Zone 5)

42 seconds

Set 4: 1 round

5 reps

Set 5: 1 round

Elbows to Hands Plank

Elbows to Hands Plank

18 reps

Flying Supermans

Flying Supermans

7 reps

High Knee Obliques

❤️ Moderate (Zone 2)

High Knee Obliques

21 reps

Bottom to Bottom Squats

Bottom to Bottom Squats

13 reps

Kneeling Push-Ups

Kneeling Push-Ups

14 reps

Set 6: 1 round

30 seconds

11 reps

21 seconds

Bicycle Crunches

Bicycle Crunches

12 reps

Prisoner Squats

Prisoner Squats

16 reps

Set 7: 1 round

Clapping Push-ups

Clapping Push-ups

9 reps

13 reps

Set 8: 1 round

41 seconds

29 seconds

Set 9: 1 round

Wall Calf Stretches

Wall Calf Stretches

20 seconds

10 seconds

Elbows-Out Chest Stretches

Elbows-Out Chest Stretches

7 seconds

Left Arm Cross Stretch

Left Arm Cross Stretch

5 seconds

4 seconds

Small Reverse Arm Circles

❤️ Moderate (Zone 2)

Small Reverse Arm Circles

5 seconds

Set 10: 1 round

Right Lateral Neck Stretch

Right Lateral Neck Stretch

5 seconds

Freestyle Dancing

❤️ Maximum (Zone 5)

Freestyle Dancing

1 min 17 secs

Bulgarian Split Squats

Bulgarian Split Squats

15 reps

Set 11: 1 round

1 min 1 sec

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Rep Fitness AB-511 Adjustable Weight Bench

Top Choice for this Workout

Rep Fitness AB-511 Adjustable Weight Bench

This fully adjustable weight bench is top quality, but not as expensive as their top of the line Blackwing bench.

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Do this workout in Workout Trainer

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✓ Integrated smartwatch & heart rate monitor experience

✓ Earn points, compete on the Leaderboard, stay motivated!

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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.

Rep Fitness AB-511 Adjustable Weight Bench

FLYBIRD Adjustable Weight Bench

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

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