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Intense Workout

Workout

Intense   1 h 6 m

Target Areas: Lower Body

Equipment: Dumbbell, BOSU, Bench, Kettlebell, Wall

Priyanka Tripathi
 		    Added By Priyanka Tripathi
Workout
Tags
Home Gym Workouts Lower Body Workouts Dumbbell Workouts Bosu Ball Workouts Bench Workouts Kettlebell Workouts Wall Workouts

Exercises

Set 1: 1 round
Run
Run
1 min 30 secs
Jumping Jacks
Jumping Jacks
1 minute
Mountain Climbers
Mountain Climbers
1 minute
Cross Jacks
Cross Jacks
1 minute
Basketball Shots
Basketball Shots
1 minute
Ice Skaters
Ice Skaters
1 minute
Alternating Side Reaches
Alternating Side Reaches
1 minute
Side Shuffles
Side Shuffles
1 minute
Arm Blades
Arm Blades
1 minute
Body Circles
Body Circles
30 seconds
Body Circles
Body Circles
30 seconds
Rest
Rest
2 minutes

Set 2: 1 round
Leg Raises
Leg Raises
10 seconds
Transition
Transition
15 seconds
Leg Raises
Leg Raises
10 seconds
Transition
Transition
15 seconds
Leg Raises
Leg Raises
10 seconds
Transition
Transition
15 seconds
Weighted Russian Twists on BOSU
Weighted Russian Twists on BOSU
12 reps
Transition
Transition
15 seconds
Weighted Russian Twists on BOSU
Weighted Russian Twists on BOSU
12 reps
Transition
Transition
15 seconds
Weighted Russian Twists on BOSU
Weighted Russian Twists on BOSU
12 reps
Transition
Transition
15 seconds
Dumbbell Side Bends
Dumbbell Side Bends
12 reps
Transition
Transition
15 seconds
Dumbbell Side Bends
Dumbbell Side Bends
12 reps
Transition
Transition
15 seconds
Dumbbell Side Bends
Dumbbell Side Bends
12 reps
Transition
Transition
15 seconds
Leg Pull-Ins on a Bench
15 reps
Transition
Transition
15 seconds
Leg Pull-Ins on a Bench
15 reps
Transition
Transition
15 seconds
Leg Pull-Ins on a Bench
15 reps
Transition
Transition
15 seconds
Cross Body Crunches
Cross Body Crunches
20 reps
Transition
Transition
15 seconds
Cross Body Crunches
Cross Body Crunches
20 reps
Transition
Transition
15 seconds
Cross Body Crunches
Cross Body Crunches
20 reps
Transition
Transition
15 seconds
Crunches
Crunches
15 reps
Transition
Transition
15 seconds
Crunches
Crunches
15 reps
Transition
Transition
15 seconds
Crunches
Crunches
15 reps
Transition
Transition
15 seconds
Plank
Plank
1 minute
Transition
Transition
15 seconds
Plank
Plank
1 minute
Transition
Transition
15 seconds
Plank
Plank
1 minute
Transition
Transition
15 seconds
Crunches with Knee Hugs
Crunches with Knee Hugs
10 reps
Transition
Transition
15 seconds
Crunches with Knee Hugs
Crunches with Knee Hugs
10 reps
Transition
Transition
15 seconds
Crunches with Knee Hugs
Crunches with Knee Hugs
10 reps
Rest
Rest
15 seconds
Forearm Dolphin Push-ups
Forearm Dolphin Push-ups
1 minute
Rest
Rest
1 minute

Set 3: 1 round
Floor Bridge
Floor Bridge
20 reps
Rest
Rest
15 seconds
Floor Bridge
Floor Bridge
20 reps
Rest
Rest
15 seconds
Floor Bridge
Floor Bridge
20 reps
Rest
Rest
15 seconds
Donkey Whips
Donkey Whips
20 reps
Rest
Rest
15 seconds
Donkey Whips
Donkey Whips
20 reps
Rest
Rest
15 seconds
Donkey Whips
Donkey Whips
20 reps
Rest
Rest
15 seconds
Donkey Whips
Donkey Whips
20 reps
Rest
Rest
15 seconds
Alternating Fire Hydrants
Alternating Fire Hydrants
20 reps
Rest
Rest
15 seconds
Alternating Fire Hydrants
Alternating Fire Hydrants
20 reps
Rest
Rest
15 seconds
Alternating Fire Hydrants
Alternating Fire Hydrants
20 reps
Rest
Rest
15 seconds
Alternating Fire Hydrants
Alternating Fire Hydrants
20 reps
Rest
Rest
15 seconds
Sumo Squats with Kettlebell
Sumo Squats with Kettlebell
20 reps
Rest
Rest
15 seconds
Sumo Squats with Kettlebell
Sumo Squats with Kettlebell
20 reps
Rest
Rest
15 seconds
Sumo Squats with Kettlebell
Sumo Squats with Kettlebell
20 reps
Rest
Rest
15 seconds
Side Lunges
Side Lunges
20 reps
Rest
Rest
15 seconds
Side Lunges
Side Lunges
20 reps
Rest
Rest
15 seconds
Side Lunges
Side Lunges
20 reps
Rest
Rest
15 seconds
Side Lunges
Side Lunges
20 reps
Rest
Rest
15 seconds
Lying Right Leg Circles
Lying Right Leg Circles
10 reps
Lying Left Leg Circles
Lying Left Leg Circles
10 reps
Rest
Rest
15 seconds
Lying Right Leg Circles
Lying Right Leg Circles
10 reps
Lying Left Leg Circles
Lying Left Leg Circles
10 reps
Rest
Rest
1 minute

Set 4: 1 round
Reverse Crunches
Reverse Crunches
10 reps
Rest
Rest
15 seconds
Reverse Crunches
Reverse Crunches
10 reps
Rest
Rest
15 seconds
Reverse Crunches
Reverse Crunches
10 reps
Rest
Rest
15 seconds
Russian Twists
Russian Twists
10 reps
Rest
Rest
15 seconds
Russian Twists
Russian Twists
10 reps
Rest
Rest
15 seconds
Russian Twists
Russian Twists
10 reps
Rest
Rest
15 seconds
Jack Knife
Jack Knife
10 reps
Rest
Rest
15 seconds
Jack Knife
Jack Knife
10 reps
Rest
Rest
15 seconds
Side Plank Dips
Side Plank Dips
10 reps
Rest
Rest
15 seconds
Side Plank Dips
Side Plank Dips
10 reps
Rest
Rest
15 seconds
Bicycle Crunches
Bicycle Crunches
10 reps
Rest
Rest
15 seconds
Bicycle Crunches
Bicycle Crunches
10 reps
Rest
Rest
15 seconds
Bicycle Crunches
Bicycle Crunches
10 reps
Rest
Rest
1 minute

Set 5: 1 round
Cobra
Cobra
20 seconds
Cat Cow
Cat Cow
40 seconds
Hip Flexor & Extension
Hip Flexor & Extension
40 seconds
Rolling Back Stretch
Rolling Back Stretch
20 seconds
Standing Forward Bend
Standing Forward Bend
20 seconds
Quad Stretches
Quad Stretches
20 seconds
Quad Stretches
Quad Stretches
20 seconds
Wall Calf Stretches
Wall Calf Stretches
20 seconds
Wall Calf Stretches
Wall Calf Stretches
20 seconds
Shoulder Stretches
Shoulder Stretches
20 seconds
Shoulder Stretches
Shoulder Stretches
20 seconds
Bicep Stretches
Bicep Stretches
20 seconds
Child's Pose
Child's Pose
20 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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Full Body

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