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Intense Workout

Chest Intense

Intense   47 minutes

Target Areas: Core

Equipment: Dumbbells, Bench, Jump Rope

Asif Kalam
 		    Added By Asif Kalam
Chest Intense
Tags
Home Gym Workouts Ab & Core Workouts Dumbbell Workouts Bench Workouts Jump Rope Workouts

Exercises

Set 1: 1 round
Cardio Warm-Up
Effort: Moderate
Cardio Warm-Up
5 minutes

Set 2: 4 rounds
Dumbbell Bench Press
Weights: Moderate
Effort: Vigorous
Dumbbell Bench Press
15 reps
Effort: Vigorous
Clapping Crunches
30 reps
In one motion, jump and spread your legs out to the side and raise your arms up over your head. Land and repeat by hoping your legs back together and your hands by your sides.
Effort: Vigorous
Jumping Jacks
45 seconds
Rest
Rest
30 seconds

Set 3: 4 rounds
Dumbbell Fly on Bench
Weights: Moderate
Effort: Vigorous
Dumbbell Fly on Bench
15 reps
Remember to lift from your hips instead of swinging your legs. Try to pause at the top for a moment.
Effort: Vigorous
Reverse Crunches
40 reps
Jump Rope
Jump Rope
1 minute
Rest
Rest
30 seconds

Set 4: 4 rounds
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.
Effort: Vigorous
Push-Ups
20 reps
Crunch Punches
Effort: Vigorous
Crunch Punches
20 reps
Elbow Plank Hop Outs
Effort: Vigorous
Elbow Plank Hop Outs
45 seconds
Rest
Rest
30 seconds

Set 5: 1 round
Cool-Down Walk
Effort: Moderate
Cool-Down Walk
5 minutes

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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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