Intense Workout

Work Hard!

Intense Duration 25 minutes

Target Areas: Core, Legs

Equipment: Dumbbell, Medicine Ball, Foam Roller, Stability Ball, Bench

Added By Mo Love

Tags

Full Gym Workouts Ab & Core Workouts Dumbbell Workouts Medicine Ball Workouts Foam Roller Workouts Exercise Ball Workouts Bench Workouts

Exercises

Set 1: 1 round

Bottom to Bottom Squats

Bottom to Bottom Squats

45 seconds

45 seconds

Mountain Climbers

Mountain Climbers

45 seconds

45 seconds

10 seconds

Dumbbell Rear Lateral Raises

Dumbbell Rear Lateral Raises

45 seconds

Alternating Bicep Curls

Alternating Bicep Curls

45 seconds

Dumbbell Chest Press

Dumbbell Chest Press

45 seconds

Dumbbell Lateral Shoulder Raises

Dumbbell Lateral Shoulder Raises

45 seconds

10 seconds

Left Leg Front Kicks

Left Leg Front Kicks

45 seconds

Center Leg Stretch

Center Leg Stretch

45 seconds

Ball Reaches on Foam Roller

Ball Reaches on Foam Roller

45 seconds

Bicycle in Bridge

Bicycle in Bridge

45 seconds

10 seconds

Yoga Side Planks

Yoga Side Planks

45 seconds

Cross Knees to Elbows

Cross Knees to Elbows

45 seconds

Elbow To Knee Twists

Elbow To Knee Twists

45 seconds

Ball Pullover with Side Rotation

Ball Pullover with Side Rotation

45 seconds

10 seconds

45 seconds

45 seconds

45 seconds

Alternating Side Crunches

Alternating Side Crunches

45 seconds

10 seconds

Bench Skull Crusher

Bench Skull Crusher

45 seconds

High Knee Obliques

High Knee Obliques

45 seconds

Dumbbell Front Raises

Dumbbell Front Raises

45 seconds

45 seconds

10 seconds

Big Toe Forward Bend

Big Toe Forward Bend

45 seconds

Bent Elbow Pec Stretch

Bent Elbow Pec Stretch

45 seconds

45 seconds

45 seconds

Pilates Hip Circles

Pilates Hip Circles

45 seconds

10 seconds

45 seconds

Explosive Hamstring Sit-Up Rolls

Explosive Hamstring Sit-Up Rolls

45 seconds

Reclined Butterfly

Reclined Butterfly

45 seconds

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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.

Workouts with the same Equipment

Chest, Shoulders, Back 50+

Chest, Shoulders, Back 50+

51 minutes, Moderate

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

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.

Quickdraw Adjustable Dumbbells

Power Systems Hex Dumbbells

Bowflex SelectTech 552 Adjustable Dumbbells

SPRI Medicine Ball

WF Athletic Supply Medicine & Exercise Ball

Power Systems Myo-Roller

TriggerPoint GRID Foam Massage Roller

TriggerPoint Rush Foam Roller

SPRI High Density Foam Roller

THERABAND Exercise Ball

Rep Fitness AB-511 Adjustable Weight Bench

FLYBIRD Adjustable Weight Bench

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

Show More

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Workout Categories

Featured

Weight Loss

Abs & Core

Bodyweight

YouTube

Community Created

Weightlifting

HIIT

Cardio

Toning

Full Body