Intense Workout

Lower / Upper B Group 1

Intense Duration 27 minutes

Target Areas: Upper Body, Lower Body

Equipment: Wall, Dumbbells, Chair, Exercise Mat

Added By Steve Korn

Tags

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

Description

Leg, shoulders and 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

25 seconds

High Knee Touches

High Knee Touches

25 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

12 reps

20 seconds

Set 3: 1 round

45 seconds

Set 4: 3 rounds

Dumbbell Hammer Curl to Press

Dumbbell Hammer Curl to Press

12 reps

20 seconds

Set 5: 1 round

45 seconds

Set 6: 3 rounds

Return and repeat while alternating sides.

Dumbbell Lunges

12 reps

20 seconds

Set 7: 1 round

30 seconds

Set 8: 3 rounds

Seated Dumbbell Lateral Raises

Seated Dumbbell Lateral Raises

12 reps

25 seconds

Set 9: 1 round

45 seconds

Set 10: 3 rounds

Tip Toe Farmers Carry

Tip Toe Farmers Carry

30 seconds

25 seconds

Set 11: 1 round

45 seconds

Set 12: 3 rounds

Seated Alternating Bicep Curls

Seated Alternating Bicep Curls

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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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.

Quickdraw Adjustable Dumbbells

Power Systems Hex Dumbbells

Bowflex SelectTech 552 Adjustable Dumbbells

JadeYoga Harmony Yoga Mat

JadeYoga Voyager Yoga Mat

Gorilla Mats Premium Large Exercise Mat

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 6

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