Skimble
Download on the App Store
Intense Workout

6/5

Intense   57 minutes

Target Areas: Lower Body

Equipment: Dumbbell

Liz Burke
 		    Added By Liz Burke
6/5
Tags
Home Gym Workouts Lower Body Workouts Dumbbell Workouts

Exercises

Set 1: 2 rounds
Skipping High Knees
Skipping High Knees
30 seconds
Butt Kickers
Butt Kickers
30 seconds
Jog on the Spot
Jog on the Spot
1 minute
Floor Bridge
Floor Bridge
30 seconds
Bicycle Crunches
Bicycle Crunches
30 seconds
Rest
Rest
30 seconds

Set 2: 1 round
Circular Push-Ups
Circular Push-Ups
30 seconds
Dumbbell Rear Lateral Raises
Dumbbell Rear Lateral Raises
30 seconds
Burpees
Burpees
30 seconds
Basketball Shots
Basketball Shots
30 seconds
Ab Chop Ups
Ab Chop Ups
30 seconds
Russian Twists
Russian Twists
30 seconds
Prisoner Squats
Prisoner Squats
45 seconds
Rest
Rest
15 seconds

Set 3: 2 rounds
Dumbbell Bent Over Rows
Dumbbell Bent Over Rows
30 seconds
Dumbbell Renegade Rows
Dumbbell Renegade Rows
30 seconds
Mountain Climbers
Mountain Climbers
30 seconds
Snowboard Hops
Snowboard Hops
30 seconds
Double Crunches
Double Crunches
30 seconds
Diamond Crunches
Diamond Crunches
30 seconds
Squats with Raised Arms
Squats with Raised Arms
30 seconds
Floor Bridge
Floor Bridge
30 seconds
Rest
Rest
15 seconds

Set 4: 2 rounds
Dumbbell Push Press
Dumbbell Push Press
30 seconds
Tricep Dips
Tricep Dips
30 seconds
Squat Jumps
Squat Jumps
30 seconds
Jumping Lunges
Jumping Lunges
30 seconds
Fast Crunches
Fast Crunches
30 seconds
Fifer Scissors
Fifer Scissors
30 seconds
High Glute Kickbacks
High Glute Kickbacks
40 seconds
Rest
Rest
15 seconds

Set 5: 1 round
Run
Run
2 minutes
Rest
Rest
20 seconds

Set 6: 2 rounds
Dumbbell Upright Rows
Dumbbell Upright Rows
30 seconds
Plank with Shoulder Taps
Plank with Shoulder Taps
30 seconds
Side to Side Hops
Side to Side Hops
30 seconds
Quick Feet
Quick Feet
30 seconds
Floor Wipers
Floor Wipers
30 seconds
Kimura Sit-Ups
Kimura Sit-Ups
30 seconds
Curtsy Lunge
Curtsy Lunge
40 seconds
Rest
Rest
15 seconds

Set 7: 2 rounds
Power Punches
Power Punches
30 seconds
Man Makers
Man Makers
1 minute
Duck Walk
Duck Walk
30 seconds
Burpees
Burpees
30 seconds
Reverse Bicycles
Reverse Bicycles
30 seconds
Ankle Grabbers
Ankle Grabbers
30 seconds
Double Crunches
Double Crunches
30 seconds
Ab Choppers
Ab Choppers
30 seconds
Rest
Rest
20 seconds

Set 8: 1 round
Run
Run
2 minutes
Rest
Rest
30 seconds

Set 9: 1 round
Elbow Plank
Elbow Plank
1 min 30 secs
Rest
Rest
10 seconds
Plank
Plank
1 min 30 secs
Rest
Rest
15 seconds
Elbow Plank
Elbow Plank
1 minute
Rest
Rest
10 seconds
Plank
Plank
1 minute
Rest
Rest
10 seconds
Left Side Plank Dips
Left Side Plank Dips
45 seconds
Right Side Plank Dips
Right Side Plank Dips
30 seconds

Related Workouts

DO IT
DO IT
1 hour, Moderate
Problems Are Solutions
Problems Are Solutions
14 mins 40 secs, Moderate
1 & 1 Work Out
1 & 1 Work Out
11 minutes, Moderate
body workout
body workout
31 mins 45 secs, Intense
Full Work Out
Full Work Out
4 mins 46 secs, Moderate
perfect fit
perfect fit
17 minutes, Beginner
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 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
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
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

100 Second Wall Sit Challenge

100 Second Wall Sit Challenge

Intense 100 sec  
Legs   Wall
9 Min Bodyweight Challenge

9 Min Bodyweight Challenge

Intense 9 min  
Full Body   Exercise Mat
Calorie Blaster

Calorie Blaster

Intense 57 min  
Lower Body   Dumbbell
Core And Beyond

Core And Beyond

Intense 55 min  
Lower Body   Dumbbell
Late Night Quickie

Late Night Quickie

Intense 23 min  
Lower Body   Dumbbell
Quick

Quick

Intense 19 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