Free Intense Workout

Military Mayhem Circuit

Intense Duration 20 minutes

Target Areas: Lower Body

Equipment: Pull Up Bar, Stationary Bike, Dumbbells, Strength Machine

Tags

Full Gym Workouts Lower Body Workouts Pull Up Bar Workouts Stationary Bike Workouts Dumbbell Workouts Strength Machine Workouts

Description

A lot of great exercises done back to back...get ready for a little mayhem! You can complete this one at the gym, where you have access to a leg press and leg curl machine. You can also do this at home using resistance bands for the weighted leg exercises.

Exercises

Set 1: 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

Return to standing by pressing your hips forward to activate your hamstrings. Maintain a lifted gaze and your shoulders back.

Squats

1 minute

Pull-ups

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

Bike Quickly

3 minutes

Lunge

2 minutes

Bicep Curls

1 minute

Tricep Extension

Tricep Extension

3 minutes

Bike Quickly

1 minute

Leg Press

1 minute

Leg Curls

1 minute

Sit-Ups

2 minutes

Exhale and you curl your back to lift your shoulders towards the ceiling. Lower to the ground and repeat.

Crunches

2 minutes

Appears In

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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.

Perfect Fitness Multi-Gym Doorway Pull Up Bar

Ally Peaks Pull Up Bar for Doorway

NordicTrack S22i

Quickdraw Adjustable Dumbbells

Power Systems Hex Dumbbells

Bowflex SelectTech 552 Adjustable Dumbbells

Power Systems Strength Equipment

Home Gym Multifunctional Equipment

BowFlex Xceed Home Gym

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 6

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Workout Categories

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Bodyweight

YouTube

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