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Free Intense Workout

Art of Exercise Freebie J

Intense   10 minutes

Target Areas: Core, Back

Equipment: Stability Ball

Art of Exercise Freebie J
Tags
Home Gym Workouts Ab & Core Workouts Exercise Ball Workouts

Exercises

Set 1: 1 round
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
30 seconds
Then, return to the center.
Alternating Side Reaches
20 seconds
Pop right back up to the start position and repeat.
Drop Squats
30 seconds
Torso Twists
Torso Twists
20 seconds
Jump up explosively, straightening your legs and lifting your torso up.
Squat Jumps
30 seconds
Rest
Rest
10 seconds

Set 2: 1 round
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.
Push-Ups
1 minute
Rest
Rest
10 seconds
Squat Thrusts
Squat Thrusts
1 minute
Rest
Rest
10 seconds
Slowly lower down from each crunch and return to the starting position.
Cross Body Crunches
30 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
30 seconds
Twist your torso to the left and try to touch your hands to the ground.
Russian Twists
30 seconds
Rest
Rest
10 seconds
Clapping Push-ups
Clapping Push-ups
30 seconds
Rest
Rest
10 seconds
Lie on your stomach with your toes tucked in and palms by your shoulders. Lift your entire torso up off the ground and create a straight line from head to heels. Keep your hips tucked and shoulders relaxed. Make sure your belly button stays drawn in as you hold the position.
Plank
1 minute
Rest
Rest
30 seconds
Exercise Ball Foot to Hand Pass
Exercise Ball Foot to Hand Pass
1 minute

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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.

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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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