Class 6

Intense Duration 52 minutes

Target Areas: Lower Body

Equipment: Dumbbell

Added By Ooga Stooga

Exercises

Set 1: 1 round

Shoulder rolls forward and back

30 seconds

Downward dog stretching pedaling

20 seconds

Butt kickers

30 seconds

Mountain Climbers

30 seconds

Criss cross squat hops

30 seconds

Butt kickers

30 seconds

Mountain Climbers

30 seconds

Criss cross squat hops

30 seconds

Transition face front

5 seconds

Bicep Curls

30 seconds

Hammer Curls

30 seconds

HAmmer pulses

20 seconds

Alternate hammer curls

30 seconds

OH shoulder press

30 seconds

Peck decl

30 seconds

Narrow shoulder pulses

20 seconds

OH shoulder pulses

20 seconds

Triceps OH extension

30 seconds

Tricep Dips

30 seconds

Kickbacks

30 seconds

Straight arm pulses

20 seconds

Left Side Plank

30 seconds

Forearm plank

30 seconds

Right side plank

30 seconds

The Hundred

1 min 30 secs

Left Lying Clams

1 min 30 secs

Paralell squats with heavy weights

1 minute

Right Lying Clams

1 min 30 secs

Bridge pulses

1 minute

Punching jacks

35 seconds

Forward and backward squat hops

30 seconds

Sprint

30 seconds

Punching jacks

30 seconds

Forward backward squat hops

30 seconds

Sprint

30 seconds

Take belt off put handles blues to 6/7

15 seconds

Bottom half oval

40 seconds

Hug tree

30 seconds

Hold hug and pulses

15 seconds

Umbrella

40 seconds

Salutes

30 seconds

Hold salute and pulses

15 seconds

Narrow row Board

1 minute

Right arm elevated bicep curl on knees

30 seconds

L arm elevated bicep curl

30 seconds

Double knee stretch

36 seconds

Single knee stretch

36 seconds

Single straight leg

36 seconds

Double straight leg lower and lift

36 seconds

Bicycle Crunches

36 seconds

Parallel leg press

1 minute

R capital B

30 seconds

L capital B

30 seconds

Tabletop press

30 seconds

Tabletop press with 2 beats

30 seconds

Travelling beats

30 seconds

Rectangles 10 each direction

30 seconds

Flutter kicks

30 seconds

Scissors

30 seconds

Transition 10

10 seconds

Narrow to wide squat hops With Blue Handles Board

30 seconds

Speed skaters front

30 seconds

Burpees

30 seconds

Narrow to wide squat hops

30 seconds

Speed skaters

30 seconds

Burpees

30 seconds

Chest expansion Reds At 10 With Bar

50 seconds

Tricep pressdowns

45 seconds

Bicep Curls

45 seconds

Bicep curls bring reds to one

50 seconds

Press bar back behind glutes tricep

45 seconds

Bowl on knees towards aisle

45 seconds

Inside bar stand up bicep curls facing aisle

30 seconds

Bring reds 6/7 run with option chest Press

1 min 10 secs

Plank ups

30 seconds

Standing mountain climbers

1 minute

Plank

30 seconds

Run with bar

1 minute

Crunches: feet on mat, 10 tabletop, 10 legs up

30 seconds

Shoe lace crunches

30 seconds

External leg press

1 min 5 secs

External to internal ovals

30 seconds

Internal leg press

30 seconds

External to internal football

30 seconds

External frog press

30 seconds

Beats

30 seconds

Travelling criss cross

30 seconds

External ovals

30 seconds

Reverse ovals

30 seconds

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Top Choice for this Workout

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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.

Quickdraw Adjustable Dumbbells