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Intense Workout

7/14

Intense   32 minutes

Target Areas: Lower Body

Equipment: Dumbbell

Liz Burke
 		    Added By Liz Burke
7/14
Tags
Home Gym Workouts Lower Body Workouts Dumbbell Workouts

Exercises

Set 1: 1 round
Floor Bridge
Floor Bridge
1 minute
Mountain Climbers
Mountain Climbers
30 seconds
Tricep Dips
Tricep Dips
30 seconds
Hollow Body Holds
Hollow Body Holds
35 seconds
Dumbbell Rear Lateral Raises
Dumbbell Rear Lateral Raises
30 seconds
Dumbbell Bent Over Rows
Dumbbell Bent Over Rows
30 seconds
Left Side Plank Dips
Left Side Plank Dips
30 seconds
Side Plank Dips
Side Plank Dips
30 seconds
Basketball Shots
Basketball Shots
30 seconds
Bent Knee Twists
Bent Knee Twists
30 seconds
Bicycle Crunches
Bicycle Crunches
35 seconds
Squat Jumps
Squat Jumps
30 seconds

Set 2: 1 round
Rest
Rest
20 seconds

Set 3: 1 round
Pogo Hops
Pogo Hops
30 seconds
Hammer Curls
Hammer Curls
30 seconds
Quick Feet
Quick Feet
30 seconds
Squat Thrusts
Squat Thrusts
30 seconds
Diamond Crunches
Diamond Crunches
30 seconds
Ab Choppers
Ab Choppers
30 seconds
Crunchy Frogs
Crunchy Frogs
30 seconds
Reverse Bicycles
Reverse Bicycles
30 seconds
Bicep Curls
Bicep Curls
30 seconds
Shadow Boxing
Shadow Boxing
30 seconds
The Heisman Shuffle
The Heisman Shuffle
30 seconds
Floor Wipers
Floor Wipers
35 seconds
Snowboard Hops
Snowboard Hops
30 seconds

Set 4: 1 round
Rest
Rest
20 seconds

Set 5: 1 round
Glute Combo Kickback
Glute Combo Kickback
1 minute
Glute Circles
Glute Circles
1 minute
Vertical Goblet Squats
Vertical Goblet Squats
30 seconds
Sit-Ups
Sit-Ups
1 minute
Dragon Squats
Dragon Squats
30 seconds
Kimura Sit-Ups
Kimura Sit-Ups
30 seconds
Tricep Extensions
Tricep Extensions
30 seconds
90-90 Crunches
90-90 Crunches
30 seconds
Ankle Grabbers
Ankle Grabbers
30 seconds
Hop in Place
Hop in Place
30 seconds
Wide Squat Holds
Wide Squat Holds
1 minute
Side to Side Hops
Side to Side Hops
30 seconds
Double Crunches
Double Crunches
40 seconds

Set 6: 1 round
Rest
Rest
20 seconds

Set 7: 1 round
Jumping Lunges
Jumping Lunges
30 seconds
Cross Body Crunches
Cross Body Crunches
30 seconds
Scissor Kicks
Scissor Kicks
30 seconds
Plank Hop Outs
Plank Hop Outs
30 seconds
Bicep Curls
Bicep Curls
30 seconds
Circular Push-Ups
Circular Push-Ups
30 seconds
Lying Leg Figure Eights
Lying Leg Figure Eights
30 seconds
Bicycle Crunches
Bicycle Crunches
30 seconds
Clockwise Four Square Hops
Clockwise Four Square Hops
30 seconds
Army Crawls
Army Crawls
30 seconds
Narrow Squat Holds
Narrow Squat Holds
1 minute
Plank
Plank
1 min 15 secs
Elbow Plank
Elbow Plank
1 min 30 secs
Rest
Rest
5 seconds
Burpees
Burpees
35 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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