Intense Workout

Core Training

Intense Duration 25 minutes

Target Areas: Lower Body

Equipment: Foam Roller

Added By Teo A

Tags

Home Gym Workouts Lower Body Workouts Foam Roller Workouts

Exercises

Set 1: 1 round

High Knee Pulls

High Knee Pulls

30 seconds

Frankenstein Skips

Frankenstein Skips

30 seconds

1 min 30 secs

Walking High Knees

Walking High Knees

1 minute

Right Lunge Easy Twist

Right Lunge Easy Twist

1 minute

Set 2: 1 round

Knee Raise to Right Warrior 3

Knee Raise to Right Warrior 3

30 seconds

Knee Raise to Left Warrior 3

Knee Raise to Left Warrior 3

30 seconds

1 minute

Right Lateral Lunges

Right Lateral Lunges

30 seconds

Left Lateral Lunges

Left Lateral Lunges

30 seconds

20 seconds

Set 3: 1 round

Lunge with Side Tilt Rotations

Lunge with Side Tilt Rotations

1 minute

1 minute

Left Glute Rolls

Left Glute Rolls

30 seconds

Right Glute Rolls

Right Glute Rolls

30 seconds

1 minute

20 seconds

Set 4: 1 round

Lying Torso Twists

Lying Torso Twists

1 minute

1 minute

Push Up with Rotation

30 seconds

1 minute

Set 5: 1 round

30 seconds

1 minute

Set 6: 1 round

Lying Left Leg Lifts

Lying Left Leg Lifts

30 seconds

Lying Right Leg Lifts

Lying Right Leg Lifts

30 seconds

1 minute

Bent Knee Twists

Bent Knee Twists

1 minute

1 minute

1 minute

Set 7: 1 round

Lying Spinal Twist

Lying Spinal Twist

1 minute

Pretzel Stretches

Pretzel Stretches

1 minute

1 minute

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Power Systems Myo-Roller

Top Choice for this Workout

Power Systems Myo-Roller

This compact foam roller promotes spinal alignment and can target different pressure points during myofascial release.

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15 MIN FULL BODY FOAM ROLLER ROUTINE | Follow Along

15 MIN FULL BODY FOAM ROLLER ROUTINE | Follow Along

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Do this workout in Workout Trainer

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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.

Power Systems Myo-Roller

TriggerPoint GRID Foam Massage Roller

TriggerPoint Rush Foam Roller

SPRI High Density Foam Roller

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

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