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Intense Workout

TotalCore #1

Intense   33 minutes

Target Areas: Core, Back, Shoulders

Equipment: Barbell, Dumbbell, Bench

Patrik Miklavcic
 		    Added By Patrik Miklavcic
TotalCore #1
Tags
Full Gym Workouts Ab & Core Workouts Barbell Workouts Dumbbell Workouts Bench Workouts

Exercises

Set 1: 1 round
Big Forward Arm Circles
Big Forward Arm Circles
12 reps
Spiderman Walks
Spiderman Walks
15 reps
Squats
Squats
15 reps
Bird Dog
Bird Dog
12 reps
Jumping Jacks
Jumping Jacks
30 seconds
Rest
Rest
30 seconds

Set 2: 5 rounds
Barbell Clean and Press
Weights: Heavy
Barbell Clean and Press
8 reps
Weights: Heavy
Dumbbell Romanian Deadlift
8 reps
Right Side Plank
Right Side Plank
30 seconds
Rest
Rest
1 minute

Set 3: 1 round
Barbell Bench Press
Weights: Heavy
Barbell Bench Press
8 reps
Barbell Bent-Over Rows
Weights: Heavy
Barbell Bent-Over Rows
8 reps
Left Side Plank
Left Side Plank
30 seconds
Rest
Rest
1 minute

Set 4: 5 rounds
Horizontal Goblet Squats
Weights: Heavy
Horizontal Goblet Squats
8 reps
Bicep Curls
Weights: Heavy
Bicep Curls
8 reps
Elbow Plank
Elbow Plank
30 seconds
Rest
Rest
1 minute

Set 5: 4 rounds
Alternating Side Crunches
Alternating Side Crunches
12 reps
Ankle Grabbers
Ankle Grabbers
12 reps
Flying Supermans
Flying Supermans
12 reps
Rest
Rest
30 seconds

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Quickdraw Adjustable Dumbbells
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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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