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Intense Workout

B

Intense   30 minutes

Target Areas: Full Body

Equipment: Stability Ball, Jump Rope, Dumbbell, Barbell, BOSU, Box or Step

Kristina Pelz
 		    Added By Kristina Pelz
B
Tags
Full Gym Workouts Full Body Workouts Exercise Ball Workouts Jump Rope Workouts Dumbbell Workouts Barbell Workouts Bosu Ball Workouts Box / Step Workouts

Exercises

Set 1: 1 round
Ball Crunches
Ball Crunches
40 seconds
Rest
Rest
10 seconds
Jump Rope
❤️ Vigorous (Zone 3)
Jump Rope
40 seconds
Rest
Rest
10 seconds
Ball Crunches
Ball Crunches
40 seconds
Rest
Rest
10 seconds
Jump Rope
❤️ Vigorous (Zone 3)
Jump Rope
40 seconds
Rest
Rest
10 seconds
Ball Crunches
Ball Crunches
40 seconds
Rest
Rest
10 seconds
Jump Rope
❤️ Vigorous (Zone 3)
Jump Rope
40 seconds
Rest
Rest
10 seconds

Set 2: 1 round
Lateral to Front Raises
Lateral to Front Raises
40 seconds
Rest
Rest
10 seconds
Barbell Stiff Legged Deadlift
Barbell Stiff Legged Deadlift
40 seconds
Rest
Rest
10 seconds
Lateral to Front Raises
Lateral to Front Raises
40 seconds
Rest
Rest
10 seconds
Barbell Stiff Legged Deadlift
Barbell Stiff Legged Deadlift
40 seconds
Rest
Rest
10 seconds
Lateral to Front Raises
Lateral to Front Raises
40 seconds
Rest
Rest
10 seconds
Barbell Stiff Legged Deadlift
Barbell Stiff Legged Deadlift
40 seconds
Rest
Rest
10 seconds

Set 3: 1 round
Oblique Shoulder Rotation on Ball
Oblique Shoulder Rotation on Ball
40 seconds
Rest
Rest
10 seconds
Jack Jump Tucks
Jack Jump Tucks
40 seconds
Rest
Rest
10 seconds
Oblique Shoulder Rotation on Ball
Oblique Shoulder Rotation on Ball
40 seconds
Rest
Rest
10 seconds
Jack Jump Tucks
Jack Jump Tucks
40 seconds
Rest
Rest
10 seconds
Oblique Shoulder Rotation on Ball
Oblique Shoulder Rotation on Ball
40 seconds
Rest
Rest
10 seconds
Jack Jump Tucks
Jack Jump Tucks
40 seconds
Rest
Rest
10 seconds

Set 4: 1 round
Burpees
Burpees
40 seconds
Rest
Rest
10 seconds
Side Plank Dips
Side Plank Dips
40 seconds
Rest
Rest
10 seconds
Side Plank Dips
Side Plank Dips
40 seconds
Rest
Rest
10 seconds
Burpees
Burpees
40 seconds
Rest
Rest
10 seconds
Side Plank Dips
Side Plank Dips
40 seconds
Rest
Rest
10 seconds
Side Plank Dips
Side Plank Dips
40 seconds
Rest
Rest
10 seconds

Set 5: 1 round
Bear Crawls
Bear Crawls
40 seconds
Rest
Rest
10 seconds
Push-ups on BOSU
Push-ups on BOSU
40 seconds
Rest
Rest
10 seconds
Bear Crawls
Bear Crawls
40 seconds
Rest
Rest
10 seconds
Push-ups on BOSU
Push-ups on BOSU
40 seconds
Rest
Rest
10 seconds
Bear Crawls
Bear Crawls
40 seconds
Rest
Rest
10 seconds
Push-ups on BOSU
Push-ups on BOSU
40 seconds
Rest
Rest
10 seconds

Set 6: 1 round
V-Ups
V-Ups
40 seconds
Rest
Rest
10 seconds
Box Jumps
Box Jumps
40 seconds
Rest
Rest
10 seconds
V-Ups
V-Ups
40 seconds
Rest
Rest
10 seconds
Box Jumps
Box Jumps
40 seconds
Rest
Rest
10 seconds
V-Ups
V-Ups
40 seconds
Rest
Rest
10 seconds
Box Jumps
Box Jumps
40 seconds
Rest
Rest
10 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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