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Intense Workout

Basic HIIT

Intense   10 minutes

Target Areas: Core, Back, Shoulders

Equipment: Dumbbell

Ernie G
 		    Added By Ernie G
Basic HIIT
Tags
Home Gym Workouts Ab & Core Workouts Dumbbell Workouts

Exercises

Set 1: 1 round
Rest
Rest
20 seconds
Crunches
Crunches
20 seconds
Rest
Rest
10 seconds
Elbow Plank
Elbow Plank
20 seconds
Rest
Rest
10 seconds
Right Side Plank Dips
Right Side Plank Dips
20 seconds
Rest
Rest
10 seconds
Left Side Plank Dips
Left Side Plank Dips
20 seconds
Rest
Rest
10 seconds
Push-Ups
Push-Ups
20 seconds
Rest
Rest
10 seconds
Overhead Press
Weights: Moderate
Overhead Press
20 seconds
Rest
Rest
10 seconds
Dumbbell Rear Lateral Raises
Weights: Moderate
Dumbbell Rear Lateral Raises
20 seconds
Rest
Rest
10 seconds
Dumbbell Lateral Shoulder Raises
Weights: Moderate
Dumbbell Lateral Shoulder Raises
20 seconds
Rest
Rest
10 seconds
Prisoner Squats
Prisoner Squats
20 seconds
Rest
Rest
10 seconds
Tricep Extensions
Tricep Extensions
20 seconds

Set 2: 1 round
Crunches
Crunches
20 seconds
Rest
Rest
10 seconds
Elbow Plank
Elbow Plank
20 seconds
Rest
Rest
10 seconds
Right Side Plank Dips
Right Side Plank Dips
20 seconds
Rest
Rest
10 seconds
Left Side Plank Dips
Left Side Plank Dips
20 seconds
Rest
Rest
10 seconds
Push-Ups
Push-Ups
20 seconds
Rest
Rest
10 seconds
Overhead Press
Weights: Moderate
Overhead Press
20 seconds
Rest
Rest
10 seconds
Dumbbell Rear Lateral Raises
Weights: Moderate
Dumbbell Rear Lateral Raises
20 seconds
Rest
Rest
10 seconds
Dumbbell Lateral Shoulder Raises
Weights: Moderate
Dumbbell Lateral Shoulder Raises
20 seconds
Rest
Rest
10 seconds
Prisoner Squats
Prisoner Squats
20 seconds
Rest
Rest
10 seconds
Tricep Extensions
Tricep Extensions
20 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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