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Free Intense Workout

Extended Strength

Intense   26 minutes

Target Areas: Full Body

Equipment: Dumbbells, Box or Step, Exercise Mat

Extended Strength
Tags
Home Gym Workouts Full Body Workouts Dumbbell Workouts Box / Step Workouts No Equipment Workouts
Description

Build some muscular endurance and feel great. Research has found that lifting weights helps you lose fat. Do this strength training routine to shed any lingering fat and replace it with strong, lean muscle! This workout incorporates the use of a set of dumbbells or soup cans - get 'em handy and get on with it!

Exercises

Set 1: 2 rounds
Elbow To Knee Twists
Elbow To Knee Twists
30 seconds
Ankle Grabbers
Ankle Grabbers
20 seconds
Knees to Elbows
Knees to Elbows
30 seconds
Jump up explosively, straightening your legs and lifting your torso up.
Squat Jumps
30 seconds
Butt Kickers
Butt Kickers
20 seconds
Snowboard Hops
Snowboard Hops
20 seconds

Set 2: 2 rounds
Inhale as you lower the dumbbell back down slowly. Repeat on the opposite side.
Alternating Bicep Curls
25 seconds
Dumbbell Right Split Jumps
Dumbbell Right Split Jumps
20 seconds
Tricep Kickbacks
Tricep Kickbacks
25 seconds
Dumbbell Left Split Jumps
Dumbbell Left Split Jumps
20 seconds
Return and repeat while alternating sides.
Dumbbell Lunges
20 seconds
Dumbbell Squat Jumps
Dumbbell Squat Jumps
20 seconds
Rest
Rest
20 seconds

Set 3: 2 rounds
Right Bulgarian Split Squats with Dumbbells
Right Bulgarian Split Squats with Dumbbells
30 seconds
Dumbbell Sumo Squats
Dumbbell Sumo Squats
35 seconds
Left Bulgarian Split Squats with Dumbbells
Left Bulgarian Split Squats with Dumbbells
30 seconds
Dumbbell Front Raises
Dumbbell Front Raises
35 seconds
Rest
Rest
20 seconds

Set 4: 2 rounds
Dumbbell Push ups
Dumbbell Push ups
20 seconds
Extended Child's Pose
Extended Child's Pose
20 seconds
Row your right arm and the dumbbell close to your right side then lower the dumbbell back to the floor. Engage your core to keep your body still.
Dumbbell Renegade Rows
20 seconds
Half Cobra Pose
Half Cobra Pose
20 seconds
Dumbbell Chest Press
Dumbbell Chest Press
20 seconds
Child's Pose with Side Reaches
Child's Pose with Side Reaches
20 seconds
Kneeling Right Side Plank
Kneeling Right Side Plank
30 seconds
If you're not feeling enough stretch, walk your heels closer toward your body.
Floor Bridge
20 seconds
Kneeling Left Side Plank
Kneeling Left Side Plank
30 seconds
Open up your legs and place your thighs, knees and toes slightly outward. This is a great way to relax your heart, so make sure nothing is raised off the ground.
Corpse
20 seconds

Set 5: 2 rounds
Dumbbell Right Leg Curl to Press
Dumbbell Right Leg Curl to Press
20 seconds
Vertical Goblet Squats
Vertical Goblet Squats
30 seconds
Dumbbell Left Leg Curl to Press
Dumbbell Left Leg Curl to Press
20 seconds
Rest
Rest
20 seconds

Set 6: 1 round
Right Dumbbell Woodchops
Right Dumbbell Woodchops
20 seconds
Left Dumbbell Woodchops
Left Dumbbell Woodchops
20 seconds

Workout Discussion

27 Jan
Javed Ail

Appears In

strength
Strength
full body
Full Body

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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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