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Intense Workout

Workout

Intense   12 minutes

Target Areas: Arms, Core

Equipment: Stability Ball, Dumbbell, Bench, Wall

Jakub Malinowski
 		    Added By Jakub Malinowski
Workout
Tags
Home Gym Workouts Arm Workouts Exercise Ball Workouts Dumbbell Workouts Bench Workouts Wall Workouts

Exercises

Set 1: 1 round
1 2 Burpees
1 2 Burpees
30 seconds
Ab Ball Raises
Ab Ball Raises
30 seconds
Bent Knee Twists
Bent Knee Twists
30 seconds
Alternating Bicep Curls
Alternating Bicep Curls
30 seconds
Bench Dips
Bench Dips
30 seconds
Dumbbell Reverse Wrist Curls
Dumbbell Reverse Wrist Curls
30 seconds
Bicycle in Bridge
Bicycle in Bridge
30 seconds
Feet on Wall Push-Ups
Feet on Wall Push-Ups
8 reps

Set 2: 1 round
1 2 Burpees
1 2 Burpees
30 seconds
Ab Ball Raises
Ab Ball Raises
30 seconds
Bent Knee Twists
Bent Knee Twists
30 seconds
Alternating Bicep Curls
Alternating Bicep Curls
30 seconds
Bench Dips
Bench Dips
30 seconds
Dumbbell Reverse Wrist Curls
Dumbbell Reverse Wrist Curls
30 seconds
Bicycle in Bridge
Bicycle in Bridge
30 seconds
Feet on Wall Push-Ups
Feet on Wall Push-Ups
8 reps

Set 3: 1 round
1 2 Burpees
1 2 Burpees
30 seconds
Ab Ball Raises
Ab Ball Raises
30 seconds
Bent Knee Twists
Bent Knee Twists
30 seconds
Alternating Bicep Curls
Alternating Bicep Curls
30 seconds
Bench Dips
Bench Dips
30 seconds
Dumbbell Reverse Wrist Curls
Dumbbell Reverse Wrist Curls
30 seconds
Bicycle in Bridge
Bicycle in Bridge
30 seconds
Feet on Wall Push-Ups
Feet on Wall Push-Ups
8 reps

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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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