Skimble
Download on the App Store
Intense Workout

5/22

Intense   39 minutes

Target Areas: Lower Body

Equipment: Dumbbell

Liz Burke
 		    Added By Liz Burke
5/22
Tags
Home Gym Workouts Lower Body Workouts Dumbbell Workouts

Exercises

Set 1: 1 round
Butt Kickers
Butt Kickers
30 seconds
Floor Bridge
Floor Bridge
30 seconds
Bicycle Crunches
Bicycle Crunches
30 seconds
Rest
Rest
10 seconds

Set 2: 2 rounds
Circular Push-Ups
Circular Push-Ups
30 seconds
Dumbbell Bent Over Rows
Dumbbell Bent Over Rows
30 seconds
Dumbbell Rear Lateral Raises
Dumbbell Rear Lateral Raises
30 seconds
Dumbbell Renegade Rows
Dumbbell Renegade Rows
30 seconds
Tricep Dips
Tricep Dips
30 seconds
Power Punches
Power Punches
30 seconds
Bear Crawls
Bear Crawls
30 seconds
Butt Kickers
Butt Kickers
30 seconds
Rest
Rest
20 seconds

Set 3: 2 rounds
Burpees
Burpees
30 seconds
Jumping Lunges
Jumping Lunges
30 seconds
Squat Jumps
Squat Jumps
30 seconds
Squat Thrusts
Squat Thrusts
30 seconds
Duck Walk
Duck Walk
30 seconds
Quick Feet
Quick Feet
30 seconds
Mountain Climbers
Mountain Climbers
30 seconds
Star Jumps
Star Jumps
30 seconds
Shuffles to Touch
Shuffles to Touch
30 seconds
Rest
Rest
30 seconds

Set 4: 2 rounds
Bicycle Crunches
Bicycle Crunches
30 seconds
Fast Crunches
Fast Crunches
30 seconds
Double Crunches
Double Crunches
30 seconds
Reverse Bicycles
Reverse Bicycles
30 seconds
Left Side Plank Dips
Left Side Plank Dips
30 seconds
Right Side Plank Dips
Right Side Plank Dips
30 seconds
Rest
Rest
20 seconds

Set 5: 2 rounds
Prisoner Squats
Prisoner Squats
30 seconds
Curtsy Lunge
Curtsy Lunge
30 seconds
High Glute Kickbacks
High Glute Kickbacks
1 minute
Bent Single Leg Floor Bridges
Bent Single Leg Floor Bridges
1 minute
Rest
Rest
20 seconds

Set 6: 1 round
Elbow Plank
Elbow Plank
1 min 30 secs
Rest
Rest
15 seconds
Plank
Plank
1 min 30 secs
Rest
Rest
15 seconds
Elbow Plank
Elbow Plank
1 minute
Rest
Rest
15 seconds
Plank
Plank
1 minute

Related Workouts

Leggggs
Leggggs
26 minutes, Intense
Semana 1
Semana 1
31 minutes, Moderate
Problems Are Solutions
Problems Are Solutions
14 mins 40 secs, Moderate
Butt
Butt
10 minutes, Moderate
Legs/shoulders - 5
Legs/shoulders - 5
32 mins 40 secs, Intense
Butts, Gutts & Cardio
Butts, Gutts & Cardio
28 mins 30 secs, Intense
Quickdraw Adjustable Dumbbells
Top Choice for this Workout

Quickdraw Adjustable Dumbbells

We love these adjustable dumbbells from Rep Fitness. They take up very little space and are also very durable compared to other adjustable dumbbells on the market.

Buy Now

Workouts with the same Equipment

30 Min FULL BODY Dumbbell Cardio HIIT Workout at Home (No Repeat)
30 Min FULL BODY Dumbbell Cardio HIIT Workout at Home (No Repeat)
37 mins 57 secs, Moderate
1 HOUR FULL BODY DUMBBELL WORKOUT at Home [Strength & Conditioning]
1 HOUR FULL BODY DUMBBELL WORKOUT at Home [Strength & Conditioning]
48 mins 31 secs, Moderate
20 Minute Intense Full Body Workout with Dumbbells - No Repeat, At Home
20 Minute Intense Full Body Workout with Dumbbells - No Repeat, At Home
23 mins 1 sec, Intense
30 Min FULL BODY CARDIO HIIT Workout with Dumbbell at Home (No Repeat)
30 Min FULL BODY CARDIO HIIT Workout with Dumbbell at Home (No Repeat)
35 mins 38 secs, Moderate
TOTAL BODY HIIT // HOME DUMBBELL WORKOUT
TOTAL BODY HIIT // HOME DUMBBELL WORKOUT
39 mins 23 secs, Moderate
Walking Cardio & Strength Workout // Low Impact & to the Beat!
Walking Cardio & Strength Workout // Low Impact & to the Beat!
33 mins 51 secs, Beginner
Do this workout in Workout Trainer
✓ Follow along to move-by-move multimedia workouts
✓ Integrated smartwatch & heart rate monitor experience
✓ Earn points, compete on the Leaderboard, stay motivated!
✓ Scheduling to fit your busy lifestyle
Download on the App Store   Download Workout Trainer from Google Play.
Log Workout
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.

Show More

You Might Also Like

Art of Exercise Freebie I

Art of Exercise Freebie I

Intense 10 min  
Full Body   Exercise Mat
Sunday

Sunday

Intense 19 min  
Lower Body   Dumbbell
Wednesday

Wednesday

Intense 27 min  
Full Body   Dumbbell
Saturday

Saturday

Intense 26 min  
Full Body   Dumbbell
5/21

5/21

Intense 35 min  
Lower Body   Dumbbell
Full Body

Full Body

Intense 46 min  
Lower Body   Dumbbell

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

More: Running, Yoga & Pilates, Fitness Tests, Arms, Butt & Legs, Stretching, Strength, Biking, Warmup, Cooldown, Meditation & Breathing, Low Impact, Walking, Rock Climbing, Endurance, Kickboxing, Dance, Women Focused, Men Focused, Senior Focused, Health Issues, Seasonal, Pro, Free