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Intense Workout

Total Body Circuit 6/16/24

Intense   40 minutes

Target Areas: Legs, Core

Equipment: Exercise Mat

Silas Eisenback
 		    Added by Personal Trainer Silas Eisenback
Total Body Circuit 6/16/24
Tags
Bodyweight Workouts Leg Workouts No Equipment Workouts

Exercises

Set 1: 1 round
Return to standing by pressing your hips forward to activate your hamstrings. Maintain a lifted gaze and your shoulders back.
Squats
1 minute
Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.
Elbow Plank
1 minute
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
1 minute
Full Plank with Leg Lifts
Full Plank with Leg Lifts
1 minute
Wide Squat Holds
Wide Squat Holds
1 minute
Elbow Plank Hop Outs
Elbow Plank Hop Outs
1 minute
Jump up explosively, straightening your legs and lifting your torso up.
Squat Jumps
1 minute
Rest
Rest
1 minute

Set 2: 3 rounds
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.
Jog on the Spot
30 seconds
Rest
Rest
30 seconds

Set 3: 2 rounds
Lunges
Lunges
1 minute
Reverse Lunges
Reverse Lunges
1 minute

Set 4: 2 rounds
Right Lateral Lunges
Right Lateral Lunges
1 minute
Left Lateral Lunges
Left Lateral Lunges
1 minute

Set 5: 2 rounds
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.
Jog on the Spot
1 minute
High Knee Obliques
High Knee Obliques
1 minute

Set 6: 1 round
Hold your body in a very straight line keeping your abs and glutes contracted.
Elbows to Hands Plank
1 minute
Hold for several counts before returning and switching sides.
Half Side Planks
1 minute
Hold your body in a very straight line keeping your abs and glutes contracted.
Elbows to Hands Plank
1 minute
Hold for several counts before returning and switching sides.
Half Side Planks
1 minute
Slowly cross your right elbow to your left knee and alternate sides using one movement per breath. Remember to extend the leg you just tapped with your elbow out straight, bringing your opposite knee in closer.
Bicycle Crunches
1 minute
Dead Bugs Straight Leg Lowering
Dead Bugs Straight Leg Lowering
1 minute
Slowly cross your right elbow to your left knee and alternate sides using one movement per breath. Remember to extend the leg you just tapped with your elbow out straight, bringing your opposite knee in closer.
Bicycle Crunches
1 minute
Rest
Rest
1 minute

Set 7: 3 rounds
Alternating Fire Hydrants
Alternating Fire Hydrants
10 reps
Opposite Knee Mountain Climbers
Opposite Knee Mountain Climbers
10 reps
Vertical Leg Crunches
Vertical Leg Crunches
1 minute
Roll Ups
Roll Ups
1 minute

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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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