Intense Workout

Tabata Time Out

Intense Duration 42 minutes

Target Areas: Lower Body, Full Body

Equipment: Dumbbells, Exercise Mat, Medicine Ball

Added by Personal Trainer Katie Barberi

Tags

Full Gym Workouts Lower Body Workouts Dumbbell Workouts No Equipment Workouts Medicine Ball Workouts

Exercises

Set 1: 3 rounds

Squat down as if you were sitting in a chair. Keep your heels grounded and chest open with your elbows out. Remember to contract your ab muscles as you squat down. Press your hips forward when you stand up to activate your hamstrings.

Prisoner Squats

30 seconds

30 seconds

Lift up one knee so that your leg is parallel to the floor. Swing your opposite arm up as you lift your leg. Alternate sides.

30 seconds

Set 2: 3 rounds

Inhale as you lower the dumbbell back down slowly. Repeat on the opposite side.

Weights: Moderate

Alternating Bicep Curls

10 reps

15 reps

Dumbbell Front Raises

Dumbbell Front Raises

15 reps

Row your right arm and the dumbbell close to your right side then lower the dumbbell back to the floor. Engage your core to keep your body still.

Dumbbell Renegade Rows

12 reps

Set 3: 8 rounds

20 seconds

10 seconds

Set 4: 3 rounds

Traveling Burpees

Traveling Burpees

8 reps

Single Arm Dumbbell Swings

Single Arm Dumbbell Swings

16 reps

8 per side

Dumbbell Chest Press

Dumbbell Chest Press

10 reps

Bridge with Pullovers

Bridge with Pullovers

8 reps

12 reps

6 per side

Set 5: 8 rounds

Explosive Mountain Climbers

Explosive Mountain Climbers

20 seconds

10 seconds

Set 6: 3 rounds

Weighted Sumo Squats

Weighted Sumo Squats

10 reps

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.

8 reps

Lunges with Rotation

Lunges with Rotation

20 reps

use weight on rotation - 10 per side

Dumbbell Woodchops

Dumbbell Woodchops

20 reps

10 per side

Set 7: 8 rounds

20 seconds

10 seconds

Set 8: 1 round

30 seconds

Runner's Lunge with Stretch

Runner's Lunge with Stretch

1 minute

Firm your shoulder blades against your back for maximum effect.

30 seconds

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Quickdraw Adjustable Dumbbells

Top Choice for this Workout

Quickdraw Adjustable Dumbbells

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