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Intense Workout

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Intense   50 minutes

Target Areas: Full Body

Equipment: Dumbbell, Kettlebell, Medicine Ball, Barbell

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Tags
Full Gym Workouts Full Body Workouts Dumbbell Workouts Kettlebell Workouts Medicine Ball Workouts Barbell Workouts

Exercises

Set 1: 1 round
Jumping Jacks
Jumping Jacks
10 seconds
Quad Stretches
Quad Stretches
20 seconds
Hamstring Stretches
Hamstring Stretches
20 seconds
Jog on the Spot
Jog on the Spot
20 seconds
Right Dumbbell Woodchops
Right Dumbbell Woodchops
40 seconds
Left Dumbbell Woodchops
Left Dumbbell Woodchops
40 seconds
Rest
Rest
10 seconds
Right Side Plank
Right Side Plank
40 seconds
Left Side Plank
Left Side Plank
40 seconds
Rest
Rest
20 seconds
Mountain Climbers
Mountain Climbers
20 seconds
Push-Ups
Push-Ups
20 seconds
Kettlebell Upright Rows
Kettlebell Upright Rows
40 seconds
Rest
Rest
40 seconds

Set 2: 1 round
Floor Bridge
Floor Bridge
40 seconds
Burpees
Burpees
40 seconds
Rest
Rest
20 seconds
Medicine Ball Slams
Medicine Ball Slams
40 seconds
Medicine Ball Offset Push-Ups
Medicine Ball Offset Push-Ups
40 seconds
Rest
Rest
20 seconds
Kettlebell Right Arm Bent Over Row
Kettlebell Right Arm Bent Over Row
40 seconds
Kettlebell Left Arm Bent Over Row
Kettlebell Left Arm Bent Over Row
40 seconds
Rest
Rest
40 seconds

Set 3: 1 round
Barbell Bicep Curls
Barbell Bicep Curls
40 seconds
Dumbbell Lunges
Dumbbell Lunges
40 seconds
Rest
Rest
20 seconds
Barbell Deadlift
Barbell Deadlift
40 seconds
Overhead Press
Overhead Press
40 seconds
Rest
Rest
20 seconds
Squat Pulses
Squat Pulses
40 seconds
Tricep Extensions
Tricep Extensions
40 seconds
Rest
Rest
40 seconds

Set 4: 1 round
Russian Twists
Russian Twists
40 seconds
Dumbbell Chest Press
Dumbbell Chest Press
40 seconds
Rest
Rest
20 seconds
Tricep Kickbacks
Tricep Kickbacks
40 seconds
Alternating Bicep Curls
Alternating Bicep Curls
40 seconds
Rest
Rest
20 seconds
Weighted Sumo Squats
Weighted Sumo Squats
40 seconds
Plank Hop Outs
Plank Hop Outs
40 seconds
Rest
Rest
20 seconds
Dumbbell Renegade Rows
Dumbbell Renegade Rows
40 seconds
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
40 seconds
Rest
Rest
40 seconds
High Glute Kickbacks
High Glute Kickbacks
40 seconds
High Glute Kickbacks
High Glute Kickbacks
40 seconds

Set 5: 1 round
Right Dumbbell Woodchops
Right Dumbbell Woodchops
40 seconds
Left Dumbbell Woodchops
Left Dumbbell Woodchops
40 seconds
Rest
Rest
10 seconds
Right Side Plank
Right Side Plank
40 seconds
Left Side Plank
Left Side Plank
40 seconds
Rest
Rest
20 seconds
Mountain Climbers
Mountain Climbers
20 seconds
Push-Ups
Push-Ups
20 seconds
Kettlebell Upright Rows
Kettlebell Upright Rows
40 seconds
Rest
Rest
40 seconds

Set 6: 1 round
Floor Bridge
Floor Bridge
40 seconds
Burpees
Burpees
40 seconds
Rest
Rest
20 seconds
Medicine Ball Slams
Medicine Ball Slams
40 seconds
Medicine Ball Offset Push-Ups
Medicine Ball Offset Push-Ups
40 seconds
Rest
Rest
20 seconds
Kettlebell Right Arm Bent Over Row
Kettlebell Right Arm Bent Over Row
40 seconds
Kettlebell Left Arm Bent Over Row
Kettlebell Left Arm Bent Over Row
40 seconds
Rest
Rest
40 seconds

Set 7: 1 round
Barbell Bicep Curls
Barbell Bicep Curls
40 seconds
Dumbbell Lunges
Dumbbell Lunges
40 seconds
Rest
Rest
20 seconds
Barbell Deadlift
Barbell Deadlift
40 seconds
Overhead Press
Overhead Press
40 seconds
Rest
Rest
20 seconds
Squat Pulses
Squat Pulses
40 seconds
Tricep Extensions
Tricep Extensions
40 seconds
Rest
Rest
40 seconds

Set 8: 1 round
Russian Twists
Russian Twists
40 seconds
Dumbbell Chest Press
Dumbbell Chest Press
40 seconds
Rest
Rest
20 seconds
Tricep Kickbacks
Tricep Kickbacks
40 seconds
Alternating Bicep Curls
Alternating Bicep Curls
40 seconds
Rest
Rest
20 seconds
Weighted Sumo Squats
Weighted Sumo Squats
40 seconds
Plank Hop Outs
Plank Hop Outs
40 seconds
Rest
Rest
20 seconds
Dumbbell Renegade Rows
Dumbbell Renegade Rows
40 seconds
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
40 seconds
Rest
Rest
40 seconds
High Glute Kickbacks
High Glute Kickbacks
40 seconds
High Glute Kickbacks
High Glute Kickbacks
40 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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