Intense Workout

Monday

Intense Duration 49 minutes

Target Areas: Full Body

Equipment: Jump Rope, Stability Ball, Barbell, Bench, Dumbbell, BOSU, Medicine Ball, Wall, Kettlebell, Cardio Machine

Added By Gavin Wong

Tags

Full Gym Workouts Full Body Workouts Jump Rope Workouts Exercise Ball Workouts Barbell Workouts Bench Workouts Dumbbell Workouts Bosu Ball Workouts Medicine Ball Workouts Wall Workouts Kettlebell Workouts Cardio Machine Workouts

Exercises

Set 1: 1 round

Backward Shoulder Rolls

Backward Shoulder Rolls

30 seconds

❤️ Moderate (Zone 2)

30 seconds

❤️ Moderate (Zone 2)

1 minute

❤️ Moderate (Zone 2)

30 seconds

❤️ Moderate (Zone 2)

30 seconds

Tricep Stretches

Tricep Stretches

30 seconds

Set 2: 1 round

30 reps

20 reps

Barbell Bench Press

Weights: Moderate

Barbell Bench Press

12 reps

Weights: Moderate

Barbell Incline Bench Press

10 reps

Dumbbell Bench Press

Weights: Moderate

Dumbbell Bench Press

12 reps

Bench Dumbbell Fly

Weights: Moderate

Bench Dumbbell Fly

12 reps

Push-ups on the BOSU Back

Push-ups on the BOSU Back

15 reps

Push-ups on BOSU

Push-ups on BOSU

15 reps

Push-Up to Row to Burpee

Weights: Light

Push-Up to Row to Burpee

10 reps

Push-Ups with Hands on Ball

Push-Ups with Hands on Ball

15 reps

Diamond Push Ups

Diamond Push Ups

15 reps

Weights: Light

12 reps

Set 3: 1 round

3 reps

Dumbbell Front Raises

Weights: Moderate

Dumbbell Front Raises

12 reps

Dumbbell Lateral Shoulder Raises

Weights: Moderate

Dumbbell Lateral Shoulder Raises

12 reps

Dumbbell Push Press

Weights: Moderate

Dumbbell Push Press

10 reps

Kettlebell Halo

Weights: Moderate

Kettlebell Halo

30 seconds

Kettlebell Upright Row

Weights: Moderate

Kettlebell Upright Row

10 reps

Weights: Moderate

10 reps

Right Kettlebell Swing to Squat Press

Weights: Moderate

Right Kettlebell Swing to Squat Press

10 reps

Left Kettlebell Swing to Squat Press

Weights: Moderate

Left Kettlebell Swing to Squat Press

10 reps

Medicine Ball Slams

Weights: Moderate

Medicine Ball Slams

Reps until failure

Set 4: 1 round

10 minutes

❤️ Moderate (Zone 2)

2 minutes

Resistance: Moderate
❤️ Moderate (Zone 2)

5 minutes

Set 5: 1 round

Resistance: Moderate
❤️ Moderate (Zone 2)

5 minutes

❤️ Moderate (Zone 2)

10 minutes

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Quickdraw Adjustable Dumbbells

Top Choice for this Workout

Quickdraw Adjustable Dumbbells

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