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Intense Workout

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Intense   32 minutes

Target Areas: Lower Body

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

Mona Hellevik
 		    Added By Mona Hellevik
Butt1
Tags
Full Gym Workouts Lower Body Workouts Barbell Workouts Dumbbell Workouts Chair Workouts Box / Step Workouts Resistance Band Workouts Wall Workouts

Exercises

Set 1: 1 round
Warm-Up Walk
Warm-Up Walk
30 seconds
Side Shuffles
Side Shuffles
30 seconds
4-Square Single Leg Hops
4-Square Single Leg Hops
45 seconds
Back Lunge Kick Jump Switch
Back Lunge Kick Jump Switch
30 seconds
Rest
Rest
15 seconds
Barbell Stiff Legged Deadlift
Barbell Stiff Legged Deadlift
1 minute
Rest
Rest
15 seconds
Curtsy Lunge
Curtsy Lunge
45 seconds
Rest
Rest
15 seconds
Clams
Clams
45 seconds
Rest
Rest
20 seconds
Dumbbell Side Lunge and Touch
Dumbbell Side Lunge and Touch
45 seconds
Rest
Rest
15 seconds
Lateral Leg Lifts
Lateral Leg Lifts
1 minute
Rest
Rest
15 seconds
Dumbbell Squats
Dumbbell Squats
45 seconds
Rest
Rest
15 seconds
Glute Combo Kickback
Glute Combo Kickback
1 minute
Rest
Rest
30 seconds
Left Bridge Glute Circles
Left Bridge Glute Circles
1 minute
Rest
Rest
15 seconds
Left Bulgarian Split Squats with Dumbbells
Left Bulgarian Split Squats with Dumbbells
6 reps
Left Bulgarian Split Squats with Dumbbells
Left Bulgarian Split Squats with Dumbbells
6 reps
Rest
Rest
15 seconds
Walking Abductors with Band
Walking Abductors with Band
1 minute
Rest
Rest
15 seconds
Kneeling Squat With Weights
Kneeling Squat With Weights
45 seconds
Rest
Rest
15 seconds
Walking Squats
Walking Squats
1 minute
Rest
Rest
1 min 30 secs

Set 2: 1 round
Barbell Stiff Legged Deadlift
Barbell Stiff Legged Deadlift
1 minute
Rest
Rest
15 seconds
Curtsy Lunge
Curtsy Lunge
45 seconds
Rest
Rest
15 seconds
Clams
Clams
45 seconds
Rest
Rest
20 seconds
Dumbbell Side Lunge and Touch
Dumbbell Side Lunge and Touch
45 seconds
Rest
Rest
15 seconds
Lateral Leg Lifts
Lateral Leg Lifts
1 minute
Rest
Rest
15 seconds
Dumbbell Squats
Dumbbell Squats
45 seconds
Rest
Rest
30 seconds
Glute Combo Kickback
Glute Combo Kickback
1 minute
Rest
Rest
15 seconds
Left Bridge Glute Circles
Left Bridge Glute Circles
1 minute
Rest
Rest
15 seconds
Left Bulgarian Split Squats with Dumbbells
Left Bulgarian Split Squats with Dumbbells
6 reps
Left Bulgarian Split Squats with Dumbbells
Left Bulgarian Split Squats with Dumbbells
6 reps
Rest
Rest
15 seconds
Walking Abductors with Band
Walking Abductors with Band
1 minute
Rest
Rest
15 seconds
Kneeling Squat With Weights
Kneeling Squat With Weights
45 seconds
Walking Squats
Walking Squats
1 minute
Cool-Down Walk
Cool-Down Walk
30 seconds
Hamstring Stretches
Hamstring Stretches
45 seconds
90 Lat Stretch
90 Lat Stretch
20 seconds

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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

youtube

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community created

Community Created

weightlifting

Weightlifting

interval timers

HIIT

cardio

Cardio

toning

Toning

full body

Full Body

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