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Intense Workout

Friday

Intense   14 minutes

Target Areas: Core

Equipment: Chair

Erin Dietrich
 		    Added By Erin Dietrich
Friday
Tags
Bodyweight Workouts Ab & Core Workouts Chair Workouts
Description

Full body

Exercises

Set 1: 5 rounds
Elbow Plank
Elbow Plank
15 seconds
Rest
Rest
10 seconds
Bicycle Crunches
Bicycle Crunches
30 seconds

Set 2: 3 rounds
Push-Ups
Push-Ups
10 seconds
Rest
Rest
10 seconds

Set 3: 1 round
Mountain Climbers
Mountain Climbers
30 seconds
Prisoner Squats
Prisoner Squats
20 seconds
Russian Twists
Russian Twists
20 seconds
Floor Bridge
Floor Bridge
30 seconds

Set 4: 1 round
Hollow Body Holds
Hollow Body Holds
20 seconds
Elbow To Knee Twists
Elbow To Knee Twists
30 seconds
Y-T-A
Y-T-A
30 seconds
Cross Knees to Elbows
Cross Knees to Elbows
30 seconds
Y-T-A
Y-T-A
10 seconds
Rest
Rest
30 seconds

Set 5: 1 round
Chair Tricep Dips
Chair Tricep Dips
20 seconds
Circular Push-Ups
Circular Push-Ups
10 seconds
Dips with Leg Extension
Dips with Leg Extension
20 seconds
Rest
Rest
20 seconds
Modified Burpees
Modified Burpees
30 seconds
Chest Openers
Chest Openers
10 seconds
Knees to Elbows
Knees to Elbows
20 seconds
Vertical Leg Crunches
Vertical Leg Crunches
20 seconds
Eagle Arm Airplane to Right Splits
Eagle Arm Airplane to Right Splits
30 seconds
Eagle Arm Airplane to Left Splits
Eagle Arm Airplane to Left Splits
30 seconds
Rest
Rest
30 seconds

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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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