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Intense Workout

Total Body Intensity

Intense   53 minutes

Target Areas: Lower Body

Equipment: Full Gym - Other, Bench, Strength Machine, Cable Pulley Machine, Dumbbells, Stair Machine, Box or Step, Medicine Ball, Pull Up Bar

Neale Davis
 		    Added by Personal Trainer Neale Davis
Total Body Intensity
Tags
Full Gym Workouts Lower Body Workouts Other Gym Equipment Workouts Bench Workouts Strength Machine Workouts Cable Pulley Machine Workouts Dumbbell Workouts Stair Machine Workouts Box / Step Workouts Medicine Ball Workouts Pull Up Bar Workouts
Description

An intense HIIT workout that includes strength training, cardio, agility training, and core training.

Exercises

Set 1: 3 rounds
Ice Skaters
Effort: Vigorous
Ice Skaters
20 seconds
Transition
Transition
10 seconds
Standing Cable Flyes
Effort: Vigorous
Standing Cable Flyes
20 seconds
Transition
Transition
10 seconds
Decline Crunches
Decline Crunches
20 seconds
Transition
Transition
10 seconds
Seated Cable Row
20 seconds
Transition
Transition
10 seconds
Ice Skaters
Effort: Vigorous
Ice Skaters
20 seconds
Transition
Transition
10 seconds
Standing Cable Flyes
Effort: Vigorous
Standing Cable Flyes
20 seconds
Transition
Transition
10 seconds
Decline Crunches
Decline Crunches
20 seconds
Transition
Transition
10 seconds
Seated Cable Row
20 seconds
Transition
Transition
10 seconds
Rest
Rest
35 seconds

Set 2: 3 rounds
Cable Rear Delt Flyes
Effort: Moderate
Cable Rear Delt Flyes
20 seconds
Transition
Transition
10 seconds
Preacher Curls
Effort: Vigorous
Preacher Curls
20 seconds
Transition
Transition
10 seconds
Battle Ropes
Effort: Vigorous
Battle Ropes
20 seconds
Transition
Transition
10 seconds
Vertical Leg Crunches
Effort: Vigorous
Vertical Leg Crunches
20 seconds
Transition
Transition
10 seconds
Cable Rear Delt Flyes
Effort: Moderate
Cable Rear Delt Flyes
20 seconds
Transition
Transition
10 seconds
Preacher Curls
Effort: Vigorous
Preacher Curls
20 seconds
Transition
Transition
10 seconds
Battle Ropes
Effort: Vigorous
Battle Ropes
20 seconds
Transition
Transition
10 seconds
Vertical Leg Crunches
Effort: Vigorous
Vertical Leg Crunches
20 seconds
Rest
Rest
30 seconds

Set 3: 3 rounds
Shuffles to Touch
Effort: Vigorous
Shuffles to Touch
20 seconds
Transition
Transition
10 seconds
Left Bulgarian Split Squats with Dumbbells
Weights: Moderate
Effort: Moderate
Left Bulgarian Split Squats with Dumbbells
20 seconds
Transition
Transition
10 seconds
Right Bulgarian Split Squats with Dumbbells
Weights: Moderate
Effort: Moderate
Right Bulgarian Split Squats with Dumbbells
20 seconds
Transition
Transition
10 seconds
Russian Twists with a Ball
Weights: Moderate
Effort: Vigorous
Russian Twists with a Ball
20 seconds
Transition
Transition
10 seconds
Shuffles to Touch
Effort: Vigorous
Shuffles to Touch
20 seconds
Transition
Transition
10 seconds
Left Bulgarian Split Squats with Dumbbells
Weights: Moderate
Effort: Moderate
Left Bulgarian Split Squats with Dumbbells
20 seconds
Transition
Transition
10 seconds
Right Bulgarian Split Squats with Dumbbells
Weights: Moderate
Effort: Moderate
Right Bulgarian Split Squats with Dumbbells
20 seconds
Transition
Transition
10 seconds
Russian Twists with a Ball
Weights: Moderate
Effort: Vigorous
Russian Twists with a Ball
20 seconds
Rest
Rest
30 seconds

Set 4: 3 rounds
Cable Overhead Triceps Extensions
Effort: Moderate
Cable Overhead Triceps Extensions
20 seconds
Transition
Transition
10 seconds
Hanging Knee Raises
Effort: Vigorous
Hanging Knee Raises
20 seconds
Transition
Transition
10 seconds
Biceps Cable Curls
Effort: Moderate
Biceps Cable Curls
20 seconds
Transition
Transition
10 seconds
Lunges
Effort: Moderate
Lunges
20 seconds
Transition
Transition
10 seconds
Cable Overhead Triceps Extensions
Effort: Moderate
Cable Overhead Triceps Extensions
20 seconds
Transition
Transition
10 seconds
Hanging Knee Raises
Effort: Vigorous
Hanging Knee Raises
20 seconds
Transition
Transition
10 seconds
Biceps Cable Curls
Effort: Moderate
Biceps Cable Curls
20 seconds
Transition
Transition
10 seconds
Lunges
Effort: Moderate
Lunges
20 seconds
Rest
Rest
30 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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