Intense Workout

Monday

Intense Duration 55 minutes

Target Areas: Lower Body

Equipment: Chair, Barbell, Dumbbell, Box or Step

Added By Patricia Bb

Tags

Full Gym Workouts Lower Body Workouts Chair Workouts Barbell Workouts Dumbbell Workouts Box / Step Workouts

Description

Full body workout with focus on legs and glutes with warm up and cool down included for a better start of the week :)

Exercises

Set 1: 1 round

45 seconds

Clockwise Neck Rolls

Clockwise Neck Rolls

30 seconds

Counter-clockwise Neck Rolls

Counter-clockwise Neck Rolls

30 seconds

Shoulder Shrugs

Shoulder Shrugs

30 seconds

Standing Leg Stretches

Standing Leg Stretches

1 minute

45 seconds

10 reps

15 reps

Prisoner Squats

Prisoner Squats

20 reps

45 seconds

❤️ Vigorous (Zone 3)

1 minute

Basketball Shots

Basketball Shots

20 reps

Set 2: 2 rounds

15 reps

Chair Tricep Dips

Chair Tricep Dips

15 reps

Barbell Deadlift

Barbell Deadlift

20 reps

Lunges with Knee Lifts

Lunges with Knee Lifts

30 reps

High Knee Obliques

High Knee Obliques

1 minute

Bottom to Bottom Squats

Bottom to Bottom Squats

25 reps

Alternating Bicep Curls

Alternating Bicep Curls

30 reps

10 reps

Glute Kickbacks

Glute Kickbacks

30 reps

1 minute

Set 3: 3 rounds

30 reps

High Glute Kickbacks

High Glute Kickbacks

2 minutes

Glute Reverse Squats

Glute Reverse Squats

1 minute

Lateral Leg Lifts

Lateral Leg Lifts

2 minutes

2 minutes

Set 4: 1 round

1 minute

1 minute

Seated Side Stretches

Seated Side Stretches

1 minute

Lying Hamstring Stretches

Lying Hamstring Stretches

1 minute

Wide Leg Stretches

Wide Leg Stretches

1 minute

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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.

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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.

Rep Fitness Colorado Barbell

Jayflex Hyperbell Dumbbell Converter

Iron Crush Olympic Barbell

Quickdraw Adjustable Dumbbells

Power Systems Hex Dumbbells

Bowflex SelectTech 552 Adjustable Dumbbells

Ultra Fitness Gear Plyo Box

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

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Workout Categories

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