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Intense Workout

4ª Semana Maio

Intense   28 minutes

Target Areas: Full Body

Equipment: Exercise Mat, Medicine Ball, Pull Up Bar, Barbell, Dumbbells, Strength Machine

Manuela Costa
 		    Added by Personal Trainer Manuela Costa
4ª Semana Maio
Tags
Full Gym Workouts Full Body Workouts No Equipment Workouts Medicine Ball Workouts Pull Up Bar Workouts Barbell Workouts Dumbbell Workouts Strength Machine Workouts
Description

2.o treino

Exercises

Set 1: 1 round
Wall Quad Stretch
Wall Quad Stretch
1 minute
Right Low Lunge
Right Low Lunge
1 minute
Left Low Lunge
Left Low Lunge
1 minute

Set 2: 3 rounds
Sprint
Sprint
30 seconds
Jump your feet forward to a squat.
Burpees
10 reps
Double Medicine Ball Push-Ups
Double Medicine Ball Push-Ups
15 reps

Set 3: 4 rounds
90 Degree Hang
90 Degree Hang
1 minute
Barbell Reverse Grip Rows
Barbell Reverse Grip Rows
12 reps
Barbell Deadlifts
Barbell Deadlifts
12 reps

Set 4: 4 rounds
Alternating Bent Over Rows
Alternating Bent Over Rows
20 reps
Closed Grip Lat Pull-downs
12 reps

Set 5: 4 rounds
Contract your shoulder blades together as you draw the dumbbells out and back, keeping a slight bend at the elbow.
Dumbbell Rear Lateral Raises
12 reps
Scissor Cross Crunches
Scissor Cross Crunches
20 reps

Set 6: 1 round
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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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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