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Intense Workout

Morning Total Body Routine

Intense   9 minutes

Target Areas: Full Body

Equipment: Exercise Mat

Frank Roodenburg
 		    Added by Personal Trainer Frank Roodenburg
Morning Total Body Routine
Tags
Bodyweight Workouts Full Body Workouts No Equipment Workouts
Description

These exercises are foundational moves that you can build upon. You can start with easier moves likes wall push-ups and slowly increase the intensity. Lunges can be replaced by squats, crunches by any other core exercise. Go hard and make sure you use proper technique throughout.

Exercises

Set 1: 1 round
Lower your torso until your elbows form a 90 degree angle. Make sure to maintain your plank position and keep your neck neutral. Push back up to high plank by straightening your arms. Repeat.
Push-Ups
20 seconds
Transition
Transition
10 seconds
Reverse Lunges
Reverse Lunges
20 seconds
Transition
Transition
10 seconds
Double Crunches
Double Crunches
20 seconds
Transition
Transition
10 seconds

Set 2: 1 round
Spiderman Push-Ups
Spiderman Push-Ups
20 seconds
Transition
Transition
10 seconds
Track your knees over your toes, don't let them come in too far or out too wide. It's okay to tilt forward, but try to lower yourself down by bending at the knees, not your waist.
Squats
20 seconds
Transition
Transition
10 seconds
Inchworms
Inchworms
20 seconds
Transition
Transition
10 seconds

Set 3: 1 round
Push-Ups with Rotations
Push-Ups with Rotations
20 seconds
Transition
Transition
10 seconds
Prisoner Squats
Prisoner Squats
20 seconds
Transition
Transition
10 seconds
Lower back down smoothly with an exhale.
Ab Curls
20 seconds
Transition
Transition
10 seconds

Set 4: 1 round
Lower your torso until your elbows form a 90 degree angle. Make sure to maintain your plank position and keep your neck neutral. Push back up to high plank by straightening your arms. Repeat.
Push-Ups
20 seconds
Transition
Transition
10 seconds
Reverse Lunges
Reverse Lunges
20 seconds
Transition
Transition
10 seconds
Double Crunches
Double Crunches
20 seconds
Transition
Transition
10 seconds

Set 5: 1 round
Spiderman Push-Ups
Spiderman Push-Ups
20 seconds
Transition
Transition
10 seconds
Track your knees over your toes, don't let them come in too far or out too wide. It's okay to tilt forward, but try to lower yourself down by bending at the knees, not your waist.
Squats
20 seconds
Transition
Transition
10 seconds
Inchworms
Inchworms
20 seconds
Transition
Transition
10 seconds

Set 6: 1 round
Push-Ups with Rotations
Push-Ups with Rotations
20 seconds
Transition
Transition
10 seconds
Prisoner Squats
Prisoner Squats
20 seconds
Transition
Transition
10 seconds
Lower back down smoothly with an exhale.
Ab Curls
20 seconds
Transition
Transition
10 seconds

Appears In

full body
Full Body
bodyweight
Bodyweight

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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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