Intense Workout

Core

Intense Duration 48 minutes

Target Areas: Lower Body

Equipment: Wall

Added by Personal Trainer Fiona Mccann

Tags

Bodyweight Workouts Lower Body Workouts Wall Workouts

Description

Core

Exercises

Set 1: 1 round

Chin to Chest Stretch

Chin to Chest Stretch

1 minute

Shoulder Rotations

30 seconds

Side Bends

30 seconds

Body Circles

30 seconds

Rotating Toe Touches

Rotating Toe Touches

30 seconds

Side Lunges

50 seconds

50 seconds

Rest

20 seconds

Set 2: 2 rounds

1 minute

1 minute

1 minute

20 seconds

Set 3: 1 round

Lying Right Leg Lifts

Lying Right Leg Lifts

40 seconds

Right Leg Circles

30 seconds

Right Side Plank Dips

Right Side Plank Dips

30 seconds

Right Oblique V-Ups

Right Oblique V-Ups

35 seconds

Rest

20 seconds

Set 4: 1 round

Lying Left Leg Lifts

Lying Left Leg Lifts

40 seconds

Lying Left Leg Circles

Lying Left Leg Circles

30 seconds

Left Side Plank Dips

Left Side Plank Dips

30 seconds

Left Oblique V-Ups

Left Oblique V-Ups

30 seconds

Rest

25 seconds

Set 5: 2 rounds

Side Cross Kicks

Side Cross Kicks

50 seconds

Prisoner Squats

Prisoner Squats

45 seconds

Wall Push-Ups with Clap

Wall Push-Ups with Clap

1 minute

Cross Jacks

50 seconds

Rest

20 seconds

Set 6: 2 rounds

V-Ups and Roll-Ups

V-Ups and Roll-Ups

50 seconds

Crunches

35 seconds

Leg Lifts

40 seconds

Upward Plank

45 seconds

Rest

20 seconds

Air Bike Crunches

Air Bike Crunches

40 seconds

Lying Torso Twist

Lying Torso Twist

40 seconds

Tricep Dips

40 seconds

Rest

20 seconds

Set 7: 1 round

Push-Ups

35 seconds

Squat Thrusts

50 seconds

Full Plank with Leg Lifts

Full Plank with Leg Lifts

1 minute

Cobra

35 seconds

Rest

20 seconds

Set 8: 1 round

Scissor Kicks

50 seconds

In and Outs

45 seconds

Reverse Bicycles

40 seconds

Rest

20 seconds

Crunchy Frogs

35 seconds

Reverse Crunches

Reverse Crunches

50 seconds

Rest

15 seconds

Set 9: 1 round

Flying Supermans

Flying Supermans

40 seconds

Max Rep Push-Ups

1 minute

Elbow Plank

45 seconds

Backbend Camel Pose

Backbend Camel Pose

45 seconds

Set 10: 1 round

Corpse

1 min 30 secs

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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.

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

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Workout Categories

Featured

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Bodyweight

YouTube

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