Intense Workout

Total Body Circuit 7/11/24

Intense Duration 46 minutes

Target Areas: Core, Legs

Equipment: Resistance Bands, Bench, Chair

Added by Personal Trainer Silas Eisenback

Tags

Home Gym Workouts Ab & Core Workouts Resistance Band Workouts Bench Workouts Chair Workouts

Exercises

Set 1: 2 rounds

Slowly lower down from each crunch and return to the starting position.

Cross Body Crunches

1 minute

Squat down as if you were sitting in a chair. Keep your heels grounded and chest open with your elbows out. Remember to contract your ab muscles as you squat down. Press your hips forward when you stand up to activate your hamstrings.

Prisoner Squats

1 minute

Lower your torso until your elbows form a 90 degree angle. Make sure to maintain your plank position and keep your neck neutral. Push back up to high plank by straightening your arms. Repeat.

1 minute

1 minute

Set 2: 2 rounds

Lift up one knee so that your leg is parallel to the floor. Swing your opposite arm up as you lift your leg. Alternate sides.

Jog on the Spot

1 minute

Jump up explosively, straightening your legs and lifting your torso up.

1 minute

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.

1 minute

1 minute

Set 3: 2 rounds

Repeat on the left side and continue alternating sides.

1 minute

Tricep Push-Ups

Tricep Push-Ups

1 minute

1 minute

1 minute

Set 4: 2 rounds

Jump your feet forward to a squat.

1 minute

1 minute

Seated Knee Tucks

Seated Knee Tucks

1 minute

1 minute

Set 5: 2 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

1 minute

Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.

1 minute

Remember to lift from your hips instead of swinging your legs. Try to pause at the top for a moment.

Reverse Crunches

1 minute

Set 6: 2 rounds

Alternating Fire Hydrants

Alternating Fire Hydrants

1 minute

Sit-Ups with Reach Ups

Sit-Ups with Reach Ups

1 minute

Seated Knee Tucks

Seated Knee Tucks

1 minute

1 minute

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Rep Fitness Resistance Bands

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Rep Fitness Resistance Bands

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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.

Rep Fitness Resistance Bands

Power Systems Versa Loop Resistance Bands

Pull Up Assistance Bands for Working Out

Rep Fitness AB-511 Adjustable Weight Bench

FLYBIRD Adjustable Weight Bench

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 6

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