Intense Workout

Day 4 Pull Group 2

Intense Duration 29 minutes

Target Areas: Back

Equipment: Wall, Dumbbells, Exercise Mat

Added By Steve Korn

Tags

Home Gym Workouts Back Workouts Wall Workouts Dumbbell Workouts No Equipment Workouts

Description

Hamstrings, back ,biceps and abs

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

25 seconds

Set 3: 1 round

45 seconds

Set 4: 3 rounds

Dumbbell Shrugs

Dumbbell Shrugs

12 reps

25 seconds

Set 5: 1 round

45 seconds

Set 6: 3 rounds

25 seconds

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

12 reps

25 seconds

Set 11: 1 round

45 seconds

Set 12: 3 rounds

Dumbbell Crunch

Dumbbell Crunch

20 seconds

10 seconds

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

12 reps

25 seconds

Set 13: 1 round

Shoulder Rotations

Shoulder Rotations

25 seconds

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

30 seconds

Lying Hamstring Stretches

Lying Hamstring Stretches

30 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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