Day 2

Intense Duration 32 minutes

Target Areas: Legs, Chest

Equipment: Dumbbell, Bench, Box or Step

Added By Darryl White

Exercises

Set 1: 1 round

Lunges

1 minute

Rest

30 seconds

Weights: Moderate
❤️ Moderate (Zone 2)

Dumbell Hang Pull

1 minute

Rest

30 seconds

Weights: Heavy

Dumbbell Bench Press

1 minute

Rest

30 seconds

Weights: Moderate
❤️ Moderate (Zone 2)

Rotating Dumbell Lift

1 minute

Rest

30 seconds

Squat Thrusts

1 minute

Rest

30 seconds

Weights: Moderate
❤️ Moderate (Zone 2)

Rotating Dumbell Lift

1 minute

Rest

30 seconds

Dumbbell Push-Ups

1 minute

Rest

1 minute

Weights: Moderate

Dumbbell Bench Step Ups

1 minute

Rest

30 seconds

Bicycle Crunches

1 minute

Rest

30 seconds

Weights: Heavy

Dumbbell Deadlift

1 minute

Rest

30 seconds

Weights: Moderate
❤️ Moderate (Zone 2)

Decline Push Ups

1 minute

Rest

30 seconds

Lateral Hops to Stabilization

1 minute

Rest

1 minute

Set 2: 1 round

Lunges

30 seconds

Rest

30 seconds

Weights: Moderate
❤️ Moderate (Zone 2)

Dumbell Hang Pull

30 seconds

Rest

30 seconds

Weights: Heavy

Dumbbell Bench Press

30 seconds

Rest

30 seconds

Weights: Moderate
❤️ Moderate (Zone 2)

Rotating Dumbell Lift

30 seconds

Rest

30 seconds

Squat Thrusts

1 minute

Rest

30 seconds

Weights: Moderate
❤️ Moderate (Zone 2)

Rotating Dumbell Lift

30 seconds

Rest

30 seconds

Dumbbell Push-Ups

30 seconds

Rest

1 minute

Weights: Moderate

Dumbbell Bench Step Ups

30 seconds

Rest

30 seconds

Bicycle Crunches

30 seconds

Rest

30 seconds

Weights: Heavy

Dumbbell Deadlift

30 seconds

Rest

30 seconds

Weights: Moderate
❤️ Moderate (Zone 2)

Decline Push Ups

30 seconds

Rest

30 seconds

Lateral Hops to Stabilization

30 seconds

Related Workouts

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Day 1

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Day 1

40 mins 35 secs, Beginner

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