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Intense Workout

Andréia Nov 2022

Intense   27 minutes

Target Areas: Lower Body

Equipment: Exercise Mat, Dumbbells, Stability Ball, Bench

Manuela Costa
 		    Added by Personal Trainer Manuela Costa
Andréia Nov 2022
Tags
Home Gym Workouts Lower Body Workouts No Equipment Workouts Dumbbell Workouts Exercise Ball Workouts Bench Workouts
Description

1.o treino

Exercises

Set 1: 2 rounds
Lunges with Rotation
Lunges with Rotation
20 reps
Plyometric Push-Ups
Plyometric Push-Ups
15 reps
Squats with Shoulder Press
Squats with Shoulder Press
15 reps

Set 2: 2 rounds
Walking Dumbbell Lunges
Walking Dumbbell Lunges
20 reps
Half Burpees
Half Burpees
10 reps
Dumbbell Fly on Ball
Dumbbell Fly on Ball
15 reps

Set 3: 2 rounds
Dumbbell Deadlifts
Dumbbell Deadlifts
15 reps
Stability Ball Hamstring Curls
Stability Ball Hamstring Curls
15 reps
Squat Thrusts
Squat Thrusts
15 reps

Set 4: 2 rounds
Push-Up to Row to Burpee
Push-Up to Row to Burpee
12 reps
Lateral to Front Raises
Lateral to Front Raises
12 reps
Bench Skull Crusher
Bench Skull Crusher
12 reps

Set 5: 2 rounds
Lying Leg Figure Eights
Lying Leg Figure Eights
20 reps
Right Side Plank Rainbows
Right Side Plank Rainbows
20 reps
Left Side Plank Rainbows
Left Side Plank Rainbows
20 reps

Set 6: 1 round
Big Reverse Arm Circles
Big Reverse Arm Circles
20 seconds
Fold Forward
Fold Forward
20 seconds
Hamstring and Shoulder Stretches
Hamstring and Shoulder Stretches
20 seconds
Right Side Stretch
Right Side Stretch
20 seconds
Left Side Stretch
Left Side Stretch
20 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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