Intense Workout

16.

Intense Duration 47 minutes

Target Areas: Full Body

Equipment: Dumbbell, Bench, BOSU, Kettlebell, Stability Ball

Added By Vikram Menon

Tags

Home Gym Workouts Full Body Workouts Dumbbell Workouts Bench Workouts Bosu Ball Workouts Kettlebell Workouts Exercise Ball Workouts

Exercises

Set 1: 1 round

1 minute

Back Lunge Kick Jump Switch

Back Lunge Kick Jump Switch

30 reps

15 reps

❤️ Maximum (Zone 5)

1 minute

Mountain Climbers

❤️ Maximum (Zone 5)

Mountain Climbers

1 minute

❤️ Maximum (Zone 5)

10 minutes

Set 2: 1 round

Alternating Bent Over Rows

Alternating Bent Over Rows

25 reps

25 reps

Bench Dumbbell Tricep Pull Overs

Bench Dumbbell Tricep Pull Overs

25 reps

BOSU Left Offset Push-Ups

BOSU Left Offset Push-Ups

25 reps

BOSU Right Offset Push-Ups

BOSU Right Offset Push-Ups

25 reps

Dumbbell Reverse Wrist Curls

Dumbbell Reverse Wrist Curls

25 reps

Isometric Bicep Curls

Isometric Bicep Curls

25 reps

Set 3: 1 round

Bench Dumbbell Fly

Bench Dumbbell Fly

25 reps

Dumbbell Push-Ups

Dumbbell Push-Ups

25 reps

Diamond Push Ups

Diamond Push Ups

12 reps

Dumbbell Chest Press

Dumbbell Chest Press

25 reps

Hand Release Push-ups

Hand Release Push-ups

15 reps

Set 4: 1 round

Alternating Bent Over Rows

Alternating Bent Over Rows

25 reps

Dumbbell Rear Lateral Raises

Dumbbell Rear Lateral Raises

20 reps

Kneeling Left Arm Rows

Kneeling Left Arm Rows

25 reps

Kneeling Right Arm Rows

Kneeling Right Arm Rows

25 reps

Set 5: 1 round

4-Square Single Leg Hops

4-Square Single Leg Hops

1 minute

Alternating Suitcase Split Squats with Kettlebell

Alternating Suitcase Split Squats with Kettlebell

20 reps

Back Lunge Kick Jump Switch

Back Lunge Kick Jump Switch

25 reps

Bottom to Bottom Squats

Bottom to Bottom Squats

25 reps

Dumbbell Lunges

Dumbbell Lunges

25 reps

Set 6: 1 round

40 reps

90-90 Crunch Taps

90-90 Crunch Taps

40 reps

40 reps

40 reps

40 reps

Ball Plank Pikes

Ball Plank Pikes

40 reps

Alternating Side Crunches

Alternating Side Crunches

40 reps

Bridge with Leg Lifts on Ball

Bridge with Leg Lifts on Ball

40 reps

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Quickdraw Adjustable Dumbbells

Top Choice for this Workout

Quickdraw Adjustable Dumbbells

We love these adjustable dumbbells from Rep Fitness. They take up very little space and are also very durable compared to other adjustable dumbbells on the market.

Do this workout in Workout Trainer

✓ Follow along to move-by-move multimedia workouts

✓ Integrated smartwatch & heart rate monitor experience

✓ Earn points, compete on the Leaderboard, stay motivated!

✓ Scheduling to fit your busy lifestyle

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

Power Systems Hex Dumbbells

Bowflex SelectTech 552 Adjustable Dumbbells

Rep Fitness AB-511 Adjustable Weight Bench

FLYBIRD Adjustable Weight Bench

Bosu Home Gym Equipment

Power Systems Kettlebells

Amazon Basics Vinyl Kettlebell

THERABAND Exercise Ball

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

Show More

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