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Free Intense Workout

Ready To Rule the World

Intense   20 minutes

Target Areas: Full Body

Equipment: Dumbbells, Bench, Medicine Ball, Exercise Mat

Ready To Rule the World
Tags
Full Gym Workouts Full Body Workouts Dumbbell Workouts Bench Workouts Medicine Ball Workouts No Equipment Workouts
Description

Wake up your inner warrior for this strength-building workout. Stay lean by using lightweight dumbbells or two soup cans. If you're looking to bulk up, use medium weight dumbbells and do slower reps. Cool down with some yoga-inspired moves. Channel your inner warrior and muster the courage to seize this workout!

Exercises

Set 1: 1 round
This is a good mobility movement for loosening up your shoulder joints.
Big Reverse Arm Circles
20 seconds
The Heisman
The Heisman
30 seconds
This is a good mobility movement for loosening up your shoulder joints.
Big Forward Arm Circles
20 seconds
Jack Jump Tucks
Jack Jump Tucks
40 seconds
Rest
Rest
15 seconds

Set 2: 1 round
Right Dumbbell Woodchops
Right Dumbbell Woodchops
30 seconds
Dumbbell Right Leg Curl to Press
Dumbbell Right Leg Curl to Press
50 seconds
Rest
Rest
15 seconds
Left Dumbbell Woodchops
Left Dumbbell Woodchops
30 seconds
Dumbbell Left Leg Curl to Press
Dumbbell Left Leg Curl to Press
50 seconds
Rest
Rest
15 seconds
Single Dumbbell Front Raises
Single Dumbbell Front Raises
20 seconds
Right Concentrated Bicep Curls
Right Concentrated Bicep Curls
50 seconds
Left Concentrated Bicep Curls
Left Concentrated Bicep Curls
50 seconds
Rest
Rest
15 seconds

Set 3: 1 round
Inhale as you lower the dumbbell back down slowly. Repeat on the opposite side.
Alternating Bicep Curls
1 minute
Stand with your feet hip-width apart, holding a pair of dumbbells with your arms bent and palms facing each other. Raise your elbows so they are positioned above your bellow button.
Rest
15 seconds
Lunge to Shoulder Press
Lunge to Shoulder Press
1 minute
Keep your chin up, head lifted, and chest proud. Bring your elbows back and lower the weights slowly. Repeat the movement.
Rest
15 seconds
Tricep Kickbacks
Tricep Kickbacks
1 minute
Stand tall with a pair of dumbbells in your hands.
Rest
15 seconds
Lower the dumbbells back down and repeat.
Dumbbell Lateral Shoulder Raises
1 minute
Rest
Rest
15 seconds
Dumbbell Right Leg Squats
Dumbbell Right Leg Squats
30 seconds
Dumbbell Left Leg Squats
Dumbbell Left Leg Squats
30 seconds
Rest
Rest
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
50 seconds
Rest
Rest
15 seconds
Dumbbell Chest Press
Dumbbell Chest Press
45 seconds
Rest
Rest
15 seconds
Russian Twists with a Ball
Russian Twists with a Ball
50 seconds
Rest
Rest
15 seconds

Set 4: 1 round
Bent Knee Twists
Bent Knee Twists
50 seconds
Camel
Camel
40 seconds
Bow Pose
Bow Pose
40 seconds
Stretch your arms overhead with palms on the ground.
Child's Pose
50 seconds

Appears In

full body
Full Body
strength
Strength

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Quickdraw Adjustable Dumbbells
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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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