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Intense Workout

Machine

Intense   1 h 31 m

Target Areas: Shoulders, Arms

Equipment: Wall, Stability Ball

Geo Dem
 		    Added By Geo Dem
Machine
Tags
Home Gym Workouts Shoulder Workouts Wall Workouts Exercise Ball Workouts
Description

Hardcore workout to build gymnastics skills

Exercises

Set 1: 1 round
Push-Up Bird Dog
Push-Up Bird Dog
16 reps
Calf Raises
Calf Raises
60 reps
Finger Push Ups
Finger Push Ups
20 reps
Calf Raises
Calf Raises
60 reps
Wall Sit
Wall Sit
1 min 20 secs
Handstand Push-ups
Handstand Push-ups
14 reps
Wall Sit
Wall Sit
1 min 20 secs
Handstand
Handstand
5 minutes
Rest
Rest
5 minutes

Set 2: 1 round
Dolphin Push-Ups
Dolphin Push-Ups
16 reps
Ball Butt Lifts
Ball Butt Lifts
30 reps
Finger Push Ups
Finger Push Ups
20 reps
Ball Butt Lifts
Ball Butt Lifts
30 reps
Left Arm Shoulder Clock - Clock Wise Motion
Left Arm Shoulder Clock - Clock Wise Motion
25 reps
Right Arm Shoulder Clock - Anti Clock Wise Motion
Right Arm Shoulder Clock - Anti Clock Wise Motion
25 reps
Handstand Push-ups
Handstand Push-ups
14 reps
Left Arm Shoulder Clock - Clock Wise Motion
Left Arm Shoulder Clock - Clock Wise Motion
25 reps
Right Arm Shoulder Clock - Anti Clock Wise Motion
Right Arm Shoulder Clock - Anti Clock Wise Motion
25 reps
Handstand
Handstand
5 minutes
Rest
Rest
5 minutes

Set 3: 1 round
Archer Push Ups
Archer Push Ups
12 reps
Tripod Leg Lifts
Tripod Leg Lifts
20 reps
Right Side Elbow Plank With Left Leg Lifts
15 reps
Left Side Elbow Plank Position With Right Leg Lifts
15 reps
Surfer Push Ups
Surfer Push Ups
18 reps
Wall Sit
Wall Sit
1 minute
Calf Raises
Calf Raises
60 reps
Finger Push Ups
Finger Push Ups
20 reps
Handstand
Handstand
10 minutes
Rest
Rest
5 minutes

Set 4: 1 round
Balance Boarding
Balance Boarding
5 minutes
Balance Boarding With Vertical Roll
Balance Boarding With Vertical Roll
10 minutes

Set 5: 1 round
Center Leg Stretch
Center Leg Stretch
1 minute
Right Hip Flexor Stretch
Right Hip Flexor Stretch
1 minute
Left Hip Flexor Stretch
Left Hip Flexor Stretch
1 minute
Child's Pose
Child's Pose
1 minute
Standing Forward Bend
Standing Forward Bend
1 minute
Seated Forward Bend
Seated Forward Bend
1 minute
Ragdoll Pose
Ragdoll Pose
1 minute
Right Hip Flexor Stretch
Right Hip Flexor Stretch
1 minute
Left Hip Flexor Stretch
Left Hip Flexor Stretch
1 minute
Standing Forward Bend
Standing Forward Bend
1 minute
Seated Forward Bend
Seated Forward Bend
1 minute
Child's Pose
Child's Pose
1 minute

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Gymnastics
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5 mins 5 secs, Moderate
Core Part 2
Core Part 2
16 mins 50 secs, Intense
Whole Body Calesthenics
Whole Body Calesthenics
20 mins 30 secs, Intense

Workouts with the same Equipment

Ballin' Fun
Ballin' Fun
30 mins 12 secs, Moderate
Glute Building
Glute Building
6 minutes, Beginner
Stability Brawl
Stability Brawl
41 mins 30 secs, Moderate
Stability Ball Shaper
Stability Ball Shaper
7 mins 50 secs, Beginner
Foundation 1
Foundation 1
13 mins 3 secs, Moderate
All Out Stability ball
All Out Stability ball
35 minutes, Intense
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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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