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Intense Workout

Workout

Intense   1 h 39 m

Target Areas: Legs, Core

Equipment: Dumbbell, Barbell, Bench, Pull Up Bar, Stability Ball, Jump Rope, Chair

Workout
Tags
Full Gym Workouts Leg Workouts Dumbbell Workouts Barbell Workouts Bench Workouts Pull Up Bar Workouts Exercise Ball Workouts Jump Rope Workouts Chair Workouts
Description

Tue, Thu, Sat

Exercises

Set 1: 1 round
Hamstring Stretches
Hamstring Stretches
30 seconds
Hamstring Stretches
Hamstring Stretches
30 seconds
Side Lunges
Side Lunges
30 seconds
Side Lunges
Side Lunges
30 seconds
Standing Leg Stretches
Standing Leg Stretches
30 seconds
Head to Knee
Head to Knee
30 seconds
Head to Knee
Head to Knee
30 seconds
Butterfly
Butterfly
30 seconds
Seated Leg Stretch
Seated Leg Stretch
30 seconds
Cross Body Crunches
Cross Body Crunches
80 reps
Leg Raises
Leg Raises
80 reps
Dumbbell Side Bends
Weights: Moderate
Dumbbell Side Bends
200 reps
Hip Rock N Raises
Hip Rock N Raises
80 reps
Russian Twists
Russian Twists
280 reps
Barbell Stiff Legged Deadlift
Weights: Moderate
Barbell Stiff Legged Deadlift
48 reps
Front Kicks
Front Kicks
24 reps
Squat Side Kicks
Squat Side Kicks
24 reps
Roundhouses
Roundhouses
24 reps
Hand Grip
Hand Grip
100 reps
Transition
Transition
30 seconds

Set 2: 1 round
Butterfly
❤️ Very Hard (Zone 4)
Butterfly
1 minute
Lying Left Leg Lifts
Lying Left Leg Lifts
30 seconds
Lying Right Leg Lifts
Lying Right Leg Lifts
30 seconds
Squat Jumps
❤️ Very Hard (Zone 4)
Squat Jumps
1 minute
Big Reverse Arm Circles
❤️ Very Hard (Zone 4)
Big Reverse Arm Circles
1 minute
Reverse Lunge Elbow to Instep with Rotation
Reverse Lunge Elbow to Instep with Rotation
1 minute
Right Quad Stretch
❤️ Very Hard (Zone 4)
Right Quad Stretch
30 seconds
Left Quad Stretch
Left Quad Stretch
30 seconds
Wide Leg Forward Bend D
Weights: Moderate
❤️ Very Hard (Zone 4)
Wide Leg Forward Bend D
30 seconds
Seated Calf Raise
Weights: Moderate
❤️ Very Hard (Zone 4)
Seated Calf Raise
1 minute
Transition
Transition
30 seconds

Set 3: 1 round
Calf Raise
Weights: Moderate
Calf Raise
60 reps
Dumbbell Wrist Curls
Weights: Moderate
Dumbbell Wrist Curls
68 reps
Calf Raise Toes In
Weights: Moderate
Calf Raise Toes In
60 reps
Dumbbell Reverse Wrist Curls
Weights: Moderate
Dumbbell Reverse Wrist Curls
48 reps
Calf Raise Toes Out
Weights: Moderate
Calf Raise Toes Out
60 reps
Hammer Curls
Weights: Moderate
Hammer Curls
24 reps
Seated Calf Raise
Weights: Moderate
Seated Calf Raise
60 reps
Wrist Roller
Weights: Moderate
Wrist Roller
2 reps
Transition
Transition
30 seconds

Set 4: 1 round
Leg Raises
❤️ Very Hard (Zone 4)
Leg Raises
1 minute
Hammer Curls
Weights: Moderate
Hammer Curls
1 minute
Cross Body Crunches
Cross Body Crunches
1 minute
Dumbbell Wrist Twist
Weights: Moderate
❤️ Very Hard (Zone 4)
Dumbbell Wrist Twist
1 minute
Scissor Kicks
❤️ Very Hard (Zone 4)
Scissor Kicks
1 minute
Wrist Roller
Weights: Moderate
❤️ Very Hard (Zone 4)
Wrist Roller
1 minute
Calf Raise
Weights: Moderate
❤️ Very Hard (Zone 4)
Calf Raise
1 minute
Donkey Calf Raise
Weights: Moderate
❤️ Very Hard (Zone 4)
Donkey Calf Raise
1 minute
Transition
Transition
30 seconds

Set 5: 1 round
Barbell Clean and Press
Weights: Moderate
Barbell Clean and Press
24 reps
Bicep Curls
Weights: Moderate
Bicep Curls
24 reps
Overhead Press
Weights: Moderate
Overhead Press
24 reps
Dumbbell Upright Rows
Weights: Moderate
Dumbbell Upright Rows
24 reps
Dumbbell Squats
Weights: Moderate
Dumbbell Squats
40 reps
Dumbbell Bent Over Rows
Weights: Moderate
Dumbbell Bent Over Rows
24 reps
Dumbbell Chest Press
Weights: Moderate
Dumbbell Chest Press
24 reps
Lying Dumbbell Tricep Extensions
Weights: Moderate
Lying Dumbbell Tricep Extensions
24 reps
Calf Raise
Weights: Moderate
Calf Raise
40 reps
Transition
Transition
30 seconds

Set 6: 1 round
Pull-Ups
Pull-Ups
30 seconds
Transition
Transition
5 seconds
Squats
Squats
30 seconds
Full Plank with Leg Lifts
Full Plank with Leg Lifts
30 seconds
Overhead Press
Weights: Moderate
Overhead Press
30 seconds
Calf Raise
Weights: Moderate
❤️ Very Hard (Zone 4)
Calf Raise
30 seconds
Calf Raise Toes In
Weights: Moderate
❤️ Very Hard (Zone 4)
Calf Raise Toes In
30 seconds
Calf Raise Toes Out
Weights: Moderate
❤️ Very Hard (Zone 4)
Calf Raise Toes Out
30 seconds
Alternating Bicep Curls
Weights: Moderate
Alternating Bicep Curls
30 seconds
Dumbbell Fly
Weights: Moderate
Dumbbell Fly
30 seconds
Dumbbell Chest Press
Weights: Moderate
Dumbbell Chest Press
30 seconds
Barbell Deadlifts
Weights: Moderate
Barbell Deadlifts
30 seconds
Transition
Transition
5 seconds
Kipping Pull-Ups
Kipping Pull-Ups
30 seconds
Transition
Transition
5 seconds
Tricep Extensions
Weights: Light
Tricep Extensions
30 seconds
Transition
Transition
5 seconds
Jump Rope (Forward)
❤️ Very Hard (Zone 4)
Jump Rope (Forward)
1 min 30 secs
Transition
Transition
5 seconds
Wrist Roller
Wrist Roller
1 minute
Lateral Neck Stretches
Lateral Neck Stretches
1 minute

Set 7: 1 round
Right Side Kicks
Right Side Kicks
48 reps
Hook Kick
Hook Kick
48 reps
Backspin Kicks
Backspin Kicks
48 reps
Front Kicks
Front Kicks
48 reps
Hamstring Kickbacks
Weights: Light
Hamstring Kickbacks
48 reps

Set 8: 3 rounds
Transition
Transition
10 seconds
Shadow Boxing
Shadow Boxing
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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