Intense Workout

Lower/Upper A Group 1

Intense Duration 28 minutes

Target Areas: Upper Body, Lower Body

Equipment: Dumbbells, Box / Step, Barbell, Exercise Mat

Added By Steve Korn

Tags

Full Gym Workouts Upper Body Workouts Dumbbell Workouts Box / Step Workouts Barbell Workouts No Equipment Workouts

Description

Leg, shoulder biceps

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 Forward Arm Circles

25 seconds

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

Big Reverse Arm Circles

25 seconds

High Knee Touches

High Knee Touches

25 seconds

12 seconds

12 seconds

Lift back up to the start position and repeat, alternating sides.

Rotating Toe Touches

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.

25 seconds

10 seconds

Set 2: 3 rounds

Dumbbell Thruster

Dumbbell Thruster

12 reps

30 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 Step-Ups

Dumbbell Step-Ups

12 reps

25 seconds

Set 7: 1 round

45 seconds

Set 8: 3 rounds

Rear Delt Flyes

Rear Delt Flyes

12 reps

25 seconds

Set 9: 1 round

45 seconds

Set 10: 3 rounds

Kneeling Dumbbell Hip Lift

Kneeling Dumbbell Hip Lift

12 reps

25 seconds

Set 11: 1 round

45 seconds

Set 12: 3 rounds

12 reps

25 seconds

Set 13: 1 round

Bicep Stretches

Bicep Stretches

25 seconds

Shoulder Rotations

Shoulder Rotations

25 seconds

25 seconds

Downward Facing Dog with Calf Stretch

Downward Facing Dog with Calf Stretch

30 seconds

30 seconds

Lying Hamstring Stretches

Lying Hamstring Stretches

40 seconds

30 seconds

Standing Forward Bend

Standing Forward Bend

25 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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