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Intense Workout

Alpha Strength

Intense   1 h 7 m

Target Areas: Full Body

Equipment: Cardio Machine, Kettlebell, Dumbbell, Stability Ball, Resistance Band, BOSU

Carina Reyes
 		    Added By Carina Reyes
Alpha Strength
Tags
Full Gym Workouts Full Body Workouts Cardio Machine Workouts Kettlebell Workouts Dumbbell Workouts Exercise Ball Workouts Resistance Band Workouts Bosu Ball Workouts
Description

Total body strength with warmup, upper and lower body, abs. Ideal to do in the gym designed by stations

Exercises

Set 1: 1 round
Rowing
Rowing
15 minutes
Treadmill Running
Treadmill Running
5 minutes
Shoulder Stretches
Shoulder Stretches
1 minute
Transition
Transition
15 seconds

Set 2: 1 round
Kettlebell Upright Rows
Kettlebell Upright Rows
1 minute
Alternating Kettlebell Swings
Alternating Kettlebell Swings
1 minute
Kettlebell Curl to Press
Kettlebell Curl to Press
1 minute
Kettlebell Goblet Squats
Kettlebell Goblet Squats
1 minute
Kettlebell Strict Press
Kettlebell Strict Press
1 minute
Dumbbell Side Lunge and Touch
Dumbbell Side Lunge and Touch
48 seconds
Push-Ups
Push-Ups
1 minute
Transition
Transition
15 seconds

Set 3: 1 round
Hammer Curls
Hammer Curls
12 reps
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
12 reps
Tricep Kickbacks
Weights: Moderate
Tricep Kickbacks
12 reps
Tricep Push-Ups
Tricep Push-Ups
1 minute
Lunge to Shoulder Press
Lunge to Shoulder Press
1 minute
Alternating Bicep Curls
Alternating Bicep Curls
1 minute
Transition
Transition
15 seconds

Set 4: 1 round
Kettlebell Upright Rows
Kettlebell Upright Rows
1 minute
Kettlebell Curl to Press
Kettlebell Curl to Press
1 minute
Alternating Kettlebell Swings
Alternating Kettlebell Swings
1 minute
Kettlebell Strict Press
Kettlebell Strict Press
Reps until failure
Kettlebell Goblet Squats
Kettlebell Goblet Squats
1 minute
Dumbbell Side Lunge and Touch
Dumbbell Side Lunge and Touch
12 reps
Push-Ups
Push-Ups
1 minute
Transition
Transition
1 minute

Set 5: 1 round
Hammer Curls
Hammer Curls
12 reps
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
12 reps
Tricep Kickbacks
Weights: Moderate
Tricep Kickbacks
12 reps
Tricep Push-Ups
Tricep Push-Ups
20 reps
Lunge to Shoulder Press
Lunge to Shoulder Press
1 minute
Isometric Bicep Curls
Isometric Bicep Curls
1 minute
Transition
Transition
10 seconds

Set 6: 1 round
Plank Bird Dog
Plank Bird Dog
1 minute
Plank
Plank
1 minute
Alternating Side Planks
Alternating Side Planks
1 minute
Elbow Plank with Leg Lifts
Elbow Plank with Leg Lifts
1 minute
Side to Side Elbow Plank on Ball
Side to Side Elbow Plank on Ball
Reps until failure
Torso Twist with Band
1 minute
Weighted Russian Twists on BOSU
Weighted Russian Twists on BOSU
Reps until failure
Transition
Transition
1 minute

Set 7: 1 round
Plank Bird Dog
Plank Bird Dog
1 minute
Plank
Plank
1 minute
Alternating Side Planks
Alternating Side Planks
1 minute
Elbow Plank with Leg Lifts
Elbow Plank with Leg Lifts
1 minute
Side to Side Elbow Plank on Ball
Side to Side Elbow Plank on Ball
Reps until failure
Weighted Russian Twists on BOSU
Weighted Russian Twists on BOSU
1 minute
Transition
Transition
15 seconds

Set 8: 1 round
Vinyasa
Vinyasa
1 minute
Standing Forward Bend
Standing Forward Bend
2 seconds
Side Bends
Side Bends
30 seconds
Right Hip Flexor Stretch
Right Hip Flexor Stretch
30 seconds
Left Hip Flexor Stretch
Left Hip Flexor Stretch
30 seconds
Right Half Pigeon
Right Half Pigeon
1 minute
Left Half Pigeon
Left Half Pigeon
1 minute
Floor Bridge
Floor Bridge
1 minute
Shoulderstand
Shoulderstand
1 minute
Vinyasa
Vinyasa
1 minute

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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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