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Intense Workout

Get It Gurl

Intense   46 minutes

Qwene Hawkins
 		    Added By Qwene Hawkins
Get It Gurl
Description

wrking towards losing those love handles, sliming that waist, tighting lifting & firming that butt....define those arms, back, thighs, & legs...

Exercises

Set 1: 1 round
Pretzel Stretches
Pretzel Stretches
30 seconds
Right Quad Stretch
Right Quad Stretch
20 seconds
Left Quad Stretch
Left Quad Stretch
20 seconds
Right Side Stretch
Right Side Stretch
20 seconds
Left Side Stretch
Left Side Stretch
20 seconds
Body Circles
Body Circles
30 seconds

Set 2: 1 round
Squats
Squats
1 minute
Squat Jacks
Squat Jacks
30 seconds
Rest
Rest
10 seconds
Gate Swings
Gate Swings
30 seconds
Rest
Rest
10 seconds
Tippy Toes
Tippy Toes
1 minute
Floor Bridge
Floor Bridge
2 minutes
Rest
Rest
20 seconds

Set 3: 1 round
Left Leg Lifts On A Bench
Left Leg Lifts On A Bench
1 minute
Right Leg Lifts on a Bench
Right Leg Lifts on a Bench
1 minute
Butt Kickers
Butt Kickers
45 seconds
Rest
Rest
30 seconds
Right Oblique V-Ups
Right Oblique V-Ups
30 seconds
Left Oblique V-Ups
Left Oblique V-Ups
30 seconds
Rest
Rest
30 seconds
Bird Dog
Bird Dog
1 minute

Set 4: 1 round
Side Cross Kicks
Side Cross Kicks
1 min 15 secs
Rest
Rest
20 seconds
Knees to Elbows
Knees to Elbows
1 min 15 secs
Straight Single Leg Floor Bridges
Straight Single Leg Floor Bridges
40 seconds
Knee Draws
1 minute
Rest
Rest
30 seconds
High Glute Kickbacks
High Glute Kickbacks
2 mins 30 secs
Rest
Rest
15 seconds
Leg Lifts on Knees
2 mins 30 secs
Rest
Rest
15 seconds
Glute Kickbacks
Glute Kickbacks
2 mins 30 secs
Rest
Rest
20 seconds

Set 5: 1 round
Crunches
Crunches
40 seconds
Bicycle Crunches
Bicycle Crunches
40 seconds
Rest
Rest
20 seconds
Diamond Crunches
Diamond Crunches
30 seconds
Double Crunches
Double Crunches
30 seconds
Rest
Rest
20 seconds
Left Oblique Crunches
Left Oblique Crunches
45 seconds
Right Oblique Crunches
Right Oblique Crunches
45 seconds
Rest
Rest
15 seconds

Set 6: 1 round
Arm Pumps
Arm Pumps
30 seconds
Dumbell Back Row
Dumbell Back Row
30 seconds
Rapid Punches
Rapid Punches
1 min 30 secs
Rest
Rest
30 seconds
V-Ups and Roll-Ups
V-Ups and Roll-Ups
30 seconds
Rest
Rest
15 seconds
Russian Twists
Russian Twists
30 seconds
Ab Chop Ups
Ab Chop Ups
1 minute
Rest
Rest
30 seconds

Set 7: 1 round
Hop in Place
Hop in Place
1 minute
4-Square Single Leg Hops
4-Square Single Leg Hops
1 minute
Rest
Rest
30 seconds
Chair Tricep Dips
Chair Tricep Dips
1 minute
Jumping Jacks
Jumping Jacks
1 minute

Set 8: 1 round
Pretzel Stretches
Pretzel Stretches
30 seconds
Stretch Pose
1 minute
Right Quad Stretch
Right Quad Stretch
15 seconds
Left Quad Stretch
Left Quad Stretch
15 seconds
Right Arm Cross Stretch
Right Arm Cross Stretch
15 seconds
Left Arm Cross Stretch
Left Arm Cross Stretch
15 seconds
Body Circles
Body Circles
30 seconds
Left Hamstring Stretch
Left Hamstring Stretch
15 seconds
Right Hamstring Stretch
Right Hamstring Stretch
15 seconds

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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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