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Intense Workout

Island Palms

Intense   31 minutes

Target Areas: Legs

Equipment: Dumbbells, Bench, Cardio Machine

Malcolm Harris
 		    Added By Malcolm Harris
Island Palms
Tags
Full Gym Workouts Leg Workouts Dumbbell Workouts Bench Workouts Cardio Machine Workouts

Exercises

Set 1: 3 rounds
Dumbbell Bench Press
Dumbbell Bench Press
10 reps
Rest
Rest
40 seconds

Set 2: 3 rounds
Alternating Incline Dumbbell Curls
Alternating Incline Dumbbell Curls
10 reps
Rest
Rest
40 seconds

Set 3: 3 rounds
Dumbbell Tricep Extensions
Dumbbell Tricep Extensions
10 reps
Rest
Rest
40 seconds

Set 4: 3 rounds
Keep your chin up, shoulders down, and back straight as you perform the squat.
Dumbbell Squats
15 reps
Rest
Rest
1 minute

Set 5: 1 round
Bend at the waist, bend your elbows and pull the dumbbells to your rib cage. Start the row, by tensing up your back muscles first, then pulling with your lats before activating your biceps and deltoids.
Dumbbell Bent Over Rows
10 reps
Rest
Rest
30 seconds

Set 6: 1 round
Walking
Walking
2 minutes
Jogging
Jogging
3 minutes
Run
Run
2 minutes
Walking
Walking
1 minute
Incline Walk on Treadmill
Incline Walk on Treadmill
2 minutes
Jogging
Jogging
2 minutes
Run
Run
2 minutes
Cool-Down Walk
Cool-Down Walk
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

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Featured

weight loss

Weight Loss

abs & core

Abs & Core

bodyweight

Bodyweight

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YouTube

community created

Community Created

weightlifting

Weightlifting

interval timers

HIIT

cardio

Cardio

toning

Toning

full body

Full Body

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