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Intense Workout

Day 2 Pull Group 2

Intense   27 minutes

Equipment: Wall, Dumbbells, Exercise Mat

Steve Korn
 		    Added By Steve Korn
Day 2 Pull Group 2
Tags
Home Gym Workouts Wall Workouts Dumbbell Workouts No Equipment Workouts
Description

Back, biceps hamstrings and abs

Exercises

Set 1: 1 round
Then, return to the center.
Alternating Side Reaches
25 seconds
Arm Pumps
Arm Pumps
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
Wall Push-Ups
Wall Push-Ups
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.
Jumping Jacks
25 seconds
Transition
Transition
10 seconds

Set 2: 3 rounds
Single Leg Deadlifts
Single Leg Deadlifts
12 reps
Rest
Rest
20 seconds

Set 3: 1 round
Cool-Down Walk
Cool-Down Walk
45 seconds

Set 4: 3 rounds
Row Complex
Row Complex
12 reps
Rest
Rest
20 seconds

Set 5: 1 round
Rest
Rest
45 seconds

Set 6: 3 rounds
Bicep Curls
Bicep Curls
12 reps
Rest
Rest
25 seconds

Set 7: 1 round
Rest
Rest
45 seconds

Set 8: 3 rounds
Reverse Curls
Reverse Curls
12 reps
Rest
Rest
25 seconds

Set 9: 1 round
Rest
Rest
45 seconds

Set 10: 3 rounds
Slowly cross your right elbow to your left knee and alternate sides using one movement per breath. Remember to extend the leg you just tapped with your elbow out straight, bringing your opposite knee in closer.
Bicycle Crunches
20 seconds
Rest
Rest
15 seconds
Return and repeat, alternating sides. Make sure you stabilize in your plank before switching sides.
Plank Bird Dog
20 seconds
Rest
Rest
15 seconds
Exhale and you curl your back to lift your shoulders towards the ceiling. Lower to the ground and repeat.
Fast Crunches
20 seconds
Rest
Rest
25 seconds

Set 11: 1 round
Shoulder Rotations
Shoulder Rotations
25 seconds
Shoulder Reach
Shoulder Reach
25 seconds
Bicep Stretches
Bicep Stretches
25 seconds
Wrist Stretch Forward Facing
Wrist Stretch Forward Facing
20 seconds
Side To Side Wrist Stretch
Side To Side Wrist Stretch
20 seconds
Upward Facing Dog
Upward Facing Dog
30 seconds
Downward Facing Dog with Calf Stretch
Downward Facing Dog with Calf Stretch
30 seconds
Quad Stretches
Quad Stretches
30 seconds
Lying Hamstring Stretches
Lying Hamstring Stretches
30 seconds
Butterfly
Butterfly
30 seconds
Standing Forward Bend
Standing Forward Bend
25 seconds

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Recommended Gear

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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

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