Intense Workout

Upper /Core B Group 1

Intense Duration 30 minutes

Target Areas: Upper Body, Core

Equipment: Wall, Dumbbells, Bench, Exercise Mat

Added By Steve Korn

Tags

Home Gym Workouts Upper Body Workouts Wall Workouts Dumbbell Workouts Bench Workouts No Equipment Workouts

Description

Chest, back, tricep and core

Exercises

Set 1: 1 round

Then, return to the center.

Alternating Side Reaches

25 seconds

25 seconds

This is a good mobility movement for loosening up your shoulder joints.

Big Reverse Arm Circles

25 seconds

This is a good mobility movement for loosening up your shoulder joints.

Big Forward Arm Circles

25 seconds

25 seconds

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.

15 seconds

Jump out, spreading your legs and snapping your arms to the sides.

15 seconds

20 seconds

Set 2: 3 rounds

Alternating Dumbbell Bench Press

Alternating Dumbbell Bench Press

12 reps

25 seconds

Set 3: 1 round

45 seconds

Set 4: 3 rounds

12 reps

25 seconds

Set 5: 1 round

45 seconds

Set 6: 3 rounds

Dumbbell Chest Pullover

Dumbbell Chest Pullover

12 reps

25 seconds

Set 7: 1 round

45 seconds

Set 8: 3 rounds

12 reps

25 seconds

Set 9: 1 round

45 seconds

Set 10: 3 rounds

Tricep Kickbacks

Tricep Kickbacks

12 reps

25 seconds

Set 11: 1 round

30 seconds

Set 12: 3 rounds

25 seconds

10 seconds

Set 13: 1 round

30 seconds

Set 14: 3 rounds

25 seconds

10 seconds

Set 15: 1 round

30 seconds

Set 16: 3 rounds

Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.

25 seconds

10 seconds

Set 17: 1 round

Upward Facing Dog

Upward Facing Dog

25 seconds

30 seconds

Feel your chest and shoulders open up as you take in several deep breaths from your belly.

25 seconds

Bent Elbow Pec Stretch

Bent Elbow Pec Stretch

20 seconds

Bent Elbow Pec Stretch

Bent Elbow Pec Stretch

20 seconds

Lying Torso Twists

Lying Torso Twists

25 seconds

Rolling Back Stretch

Rolling Back Stretch

25 seconds

Then drop your head, round your spine and arch your back. Repeat.

30 seconds

Stretch your arms overhead with palms on the ground.

30 seconds

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Quickdraw Adjustable Dumbbells

Top Choice for this Workout

Quickdraw Adjustable Dumbbells

We love these adjustable dumbbells from Rep Fitness. They take up very little space and are also very durable compared to other adjustable dumbbells on the market.

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