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Intense Workout

Double Circuits

Intense   52 minutes

Target Areas: Full Body

Equipment: Jump Rope, Dumbbell, Pull Up Bar, Stability Ball, Barbell

Double Circuits
Tags
Full Gym Workouts Full Body Workouts Jump Rope Workouts Dumbbell Workouts Pull Up Bar Workouts Exercise Ball Workouts Barbell Workouts

Exercises

Set 1: 1 round
Butterfly
Butterfly
1 minute
Lying Right Leg Lifts
Lying Right Leg Lifts
30 seconds
Lying Left Leg Lifts
Lying Left Leg Lifts
30 seconds
Squat Jumps
❤️ Very Hard (Zone 4)
Squat Jumps
1 minute
Standing Cat Cow
Standing Cat Cow
1 minute
Lunges with Rotation
Lunges with Rotation
1 minute
Wide Leg Stretches
Wide Leg Stretches
1 minute
Calf Raise
Weights: Moderate
❤️ Very Hard (Zone 4)
Calf Raise
1 min 30 secs
Transition
Transition
30 seconds

Set 2: 1 round
Jump Rope
❤️ Very Hard (Zone 4)
Jump Rope
1 minute
Standing Forward Bend
Standing Forward Bend
1 minute
Cat Cow
Cat Cow
1 minute
Jumping Jacks
❤️ Very Hard (Zone 4)
Jumping Jacks
1 minute
Squats
Squats
1 minute
Front Kicks
❤️ Very Hard (Zone 4)
Front Kicks
1 minute
Calf Raise
Weights: Moderate
❤️ Very Hard (Zone 4)
Calf Raise
1 min 30 secs
Transition
Transition
30 seconds

Set 3: 1 round
Torso Twists
❤️ Very Hard (Zone 4)
Torso Twists
1 minute
Dumbbell Reverse Wrist Curls
Weights: Moderate
Dumbbell Reverse Wrist Curls
1 minute
Sit-Ups
Sit-Ups
1 minute
Reverse Crunches
Reverse Crunches
1 minute
Side Bends
❤️ Very Hard (Zone 4)
Side Bends
1 minute
Dumbbell Wrist Curls
Weights: Moderate
Dumbbell Wrist Curls
1 minute
Donkey Calf Raise
Weights: Moderate
❤️ Very Hard (Zone 4)
Donkey Calf Raise
1 min 30 secs
Transition
Transition
30 seconds

Set 4: 1 round
Leg Raises
Leg Raises
1 minute
Hammer Curls
Weights: Moderate
Hammer Curls
1 minute
Cross Body Crunches
Cross Body Crunches
1 minute
Dumbbell Wrist Twist
Weights: Moderate
❤️ Very Hard (Zone 4)
Dumbbell Wrist Twist
1 minute
Scissor Kicks
Scissor Kicks
1 minute
Wrist Roller
Weights: Moderate
❤️ Very Hard (Zone 4)
Wrist Roller
1 minute
Donkey Calf Raise
Weights: Moderate
❤️ Very Hard (Zone 4)
Donkey Calf Raise
1 min 30 secs
Transition
Transition
30 seconds

Set 5: 1 round
Pull-Ups
Pull-Ups
1 minute
Transition
Transition
5 seconds
Squats
Squats
1 minute
Full Plank with Leg Lifts
Full Plank with Leg Lifts
1 minute
Overhead Press
Weights: Moderate
Overhead Press
1 minute
Calf Raise
Weights: Moderate
❤️ Very Hard (Zone 4)
Calf Raise
1 minute
Calf Raise Toes In
Weights: Moderate
❤️ Very Hard (Zone 4)
Calf Raise Toes In
1 minute
Calf Raise Toes Out
Weights: Moderate
❤️ Very Hard (Zone 4)
Calf Raise Toes Out
1 minute
Alternating Bicep Curls
Weights: Moderate
Alternating Bicep Curls
1 minute
Dumbbell Fly
Weights: Moderate
Dumbbell Fly
1 minute
Dumbbell Chest Press
Weights: Moderate
Dumbbell Chest Press
1 minute
Barbell Deadlifts
Weights: Moderate
Barbell Deadlifts
1 minute
Transition
Transition
5 seconds
Kipping Pull-Ups
Kipping Pull-Ups
1 minute
Transition
Transition
5 seconds
Tricep Extensions
Weights: Light
Tricep Extensions
1 minute
Transition
Transition
5 seconds
Jump Rope
❤️ Very Hard (Zone 4)
Jump Rope
1 minute
Side Jump Rope
❤️ Very Hard (Zone 4)
Side Jump Rope
1 minute
Jump Rope (Forward)
❤️ Very Hard (Zone 4)
Jump Rope (Forward)
1 minute
Transition
Transition
5 seconds
Wrist Roller
Weights: Moderate
❤️ Very Hard (Zone 4)
Wrist Roller
2 minutes
Lateral Neck Stretches
Lateral Neck Stretches
2 minutes

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Workouts with the same Equipment

Circuit Wednesday & Saturday
Circuit Wednesday & Saturday
11 mins 25 secs, 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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