Skimble
Workout Trainer on iOS Device
Download on the App Store   Download Workout Trainer from Google Play.   Download Workout Trainer from Samsung Galaxy Store
Intense Workout

Upper / Core A Group 1

Intense   31 minutes

Target Areas: Upper Body, Core

Equipment: Wall, Dumbbells, Exercise Mat

Steve Korn
 		    Added By Steve Korn
Upper / Core A Group 1
Tags
Home Gym Workouts Upper Body Workouts Wall Workouts Dumbbell 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
Arm Pumps
Arm Pumps
20 seconds
This is a good mobility movement for loosening up your shoulder joints.
Big Reverse Arm Circles
20 seconds
This is a good mobility movement for loosening up your shoulder joints.
Big Forward Arm Circles
20 seconds
Wall Diamond Push-Ups
Wall Diamond Push-Ups
25 seconds
Wall Push-Ups
Wall Push-Ups
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.
Jumping Jacks
15 seconds
Jump out, spreading your legs and snapping your arms to the sides.
Seal Jacks
15 seconds
Transition
Transition
15 seconds

Set 2: 3 rounds
Dumbbell Clean
Dumbbell Clean
12 reps
Transition
Transition
25 seconds

Set 3: 1 round
Rest
Rest
45 seconds

Set 4: 3 rounds
Diamond Push-Ups
Diamond Push-Ups
12 reps
Transition
Transition
25 seconds

Set 5: 1 round
Rest
Rest
45 seconds

Set 6: 3 rounds
Reverse Grip Row
Reverse Grip Row
12 reps
Transition
Transition
25 seconds

Set 7: 1 round
Rest
Rest
45 seconds

Set 8: 3 rounds
Wide Grip Pushup
Wide Grip Pushup
12 reps
Transition
Transition
25 seconds

Set 9: 1 round
Rest
Rest
45 seconds

Set 10: 3 rounds
Dumbbell Tricep Extensions
Dumbbell Tricep Extensions
12 reps
Transition
Transition
25 seconds

Set 11: 1 round
Rest
Rest
30 seconds

Set 12: 4 rounds
Once you've found your balance, straighten your legs in front of you as you counterbalance your body back. Return to the balanced bent knee position and repeat.
In and Outs
20 seconds
Transition
Transition
10 seconds

Set 13: 1 round
Rest
Rest
30 seconds

Set 14: 3 rounds
Cross Knees to Elbows
Cross Knees to Elbows
20 seconds
Transition
Transition
10 seconds

Set 15: 1 round
Rest
Rest
30 seconds

Set 16: 3 rounds
Dead Bug Holds
Dead Bug Holds
20 seconds
Transition
Transition
10 seconds

Set 17: 1 round
Upward Facing Dog
Upward Facing Dog
25 seconds
Tricep Stretch
Tricep Stretch
30 seconds
Feel your chest and shoulders open up as you take in several deep breaths from your belly.
Chest Openers
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.
Cat Cow
30 seconds
Ragdoll Pose
Ragdoll Pose
25 seconds

Related Workouts

Upper Body + Core
Upper Body + Core
9 minutes, Intense
Core + Upper Body
Core + Upper Body
28 minutes, Moderate
Core And Arms
Core And Arms
9 minutes, Moderate
Core And Arms
Core And Arms
11 minutes, Moderate
Upper Body
Upper Body
21 mins 40 secs, Moderate
Arms & Chest
Arms & Chest
3 mins 48 secs, Moderate
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.

Buy Now

Workouts with the same Equipment

Smart Dumbbell Class Act
Smart Dumbbell Class Act
12 minutes, Moderate
Dumbbell Muscle Blaster
Dumbbell Muscle Blaster
27 minutes, Moderate
Strong Arms
Strong Arms
13 minutes, Intense
Peace Out Pudge
Peace Out Pudge
8 minutes, Moderate
Half-Time Full-Body
Half-Time Full-Body
30 minutes, Moderate
Drop It, Girl!
Drop It, Girl!
25 minutes, Moderate
Do this workout in Workout Trainer
✓ Follow along to move-by-move multimedia workouts
✓ Integrated smartwatch & heart rate monitor experience
✓ Earn points, compete on the Leaderboard, stay motivated!
✓ Scheduling to fit your busy lifestyle
Download on the App Store   Download Workout Trainer from Google Play.

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.

Show More

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

More: Running, Yoga & Pilates, Fitness Tests, Arms, Butt & Legs, Stretching, Strength, Biking, Warmup, Cooldown, Meditation & Breathing, Low Impact, Walking, Rock Climbing, Endurance, Kickboxing, Dance, Women Focused, Men Focused, Senior Focused, Health Issues, Seasonal, Pro, Free
Do this workout in Workout Trainer, the best free workout app for iOS & Android.