Intense Workout

Full Body HIRT Workout

Intense Duration 34 minutes

Target Areas: Lower Body

Equipment: Dumbbells, Bench, Box or Step

Added by Personal Trainer Lyndsey Carbery

Tags

Home Gym Workouts Lower Body Workouts Dumbbell Workouts Bench Workouts Box / Step Workouts

Description

With a combo of supersets and intervals this full body workout will fire up those DOMS!

Exercises

Set 1: 1 round

Hamstring Stretches

Hamstring Stretches

45 seconds

High Knee Pulls

Effort: Moderate

High Knee Pulls

45 seconds

Traveling Butt Kicks

Effort: Vigorous

Traveling Butt Kicks

45 seconds

Traveling High Knees

Effort: Vigorous

Traveling High Knees

45 seconds

Set 2: 2 rounds

Effort: Vigorous

20 reps

Side to Side Hops

Effort: Vigorous

Side to Side Hops

20 reps

Set 3: 10 rounds

100 Yard Sprint

100 Yard Sprint

1 rep

Set 4: 1 round

Weights: Moderate
Effort: Vigorous

5 reps

Incline Dumbbell Bench Press

Weights: Moderate

Incline Dumbbell Bench Press

12 reps

Left Leg Front Step Up

Left Leg Front Step Up

10 reps

Set 5: 1 round

Weights: Moderate
Effort: Vigorous

5 reps

Incline Dumbbell Bench Press

Weights: Moderate

Incline Dumbbell Bench Press

12 reps

Right Leg Front Step Up

Effort: Vigorous

Right Leg Front Step Up

10 reps

Set 6: 2 rounds

Dumbbell Lateral Shoulder Raises

Weights: Moderate

Dumbbell Lateral Shoulder Raises

15 reps

Dumbbell Front Raises

Weights: Moderate

Dumbbell Front Raises

15 reps

Dumbbell Upright Rows

Weights: Moderate

Dumbbell Upright Rows

15 reps

Overhead Presses

Weights: Moderate

Overhead Presses

15 reps

30 seconds

Set 7: 6 rounds

Weighted Sumo Squats

Weights: Heavy

Weighted Sumo Squats

40 seconds

Set 8: 2 rounds

Crunches with Knee Hugs

Crunches with Knee Hugs

45 seconds

1 min 45 secs

1 min 45 secs

Left Oblique V-Ups

Left Oblique V-Ups

45 seconds

Right Oblique V-Ups

Right Oblique V-Ups

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.

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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.

Quickdraw Adjustable Dumbbells

Power Systems Hex Dumbbells

Bowflex SelectTech 552 Adjustable Dumbbells

Rep Fitness AB-511 Adjustable Weight Bench

FLYBIRD Adjustable Weight Bench

Ultra Fitness Gear Plyo Box

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 6

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Workout Categories

Featured

Weight Loss

Abs & Core

Bodyweight

YouTube

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Weightlifting

HIIT

Cardio

Toning

Full Body

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