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Free Intense Workout

Gym Body Burn

Intense   17 minutes

Target Areas: Back, Legs

Equipment: Dumbbells, Bench

Gym Body Burn
Tags
Home Gym Workouts Back Workouts Dumbbell Workouts Bench Workouts
Description

Gym Body Burn is a full body workout that requires a bench and some moderate and heavy dumbbells. These are some of our favorite strength building exercises that will also improve your muscular endurance.

Exercises

Set 1: 1 round
Dumbbell Single Leg Seesaws
Weights: Heavy
Dumbbell Single Leg Seesaws
20 reps
Horizontal Goblet Squats
Weights: Heavy
Horizontal Goblet Squats
20 reps
Walking Dumbbell Lunges
Weights: Heavy
Walking Dumbbell Lunges
20 reps
Transition
Transition
15 seconds
Dumbbell Bench Press
Weights: Moderate
Dumbbell Bench Press
20 reps
Bench Dumbbell Tricep Pull Overs
Weights: Moderate
Bench Dumbbell Tricep Pull Overs
20 reps
Kneeling Left Arm Rows
Weights: Moderate
Kneeling Left Arm Rows
20 reps
Kneeling Right Arm Rows
Weights: Moderate
Kneeling Right Arm Rows
20 reps
Twist your torso to the left and try to touch your hands to the ground.
Transition
15 seconds
Twist your torso to the left and try to touch your hands to the ground.
Russian Twists
20 reps
Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.
Elbow Plank
45 seconds
Rest
Rest
45 seconds

Set 2: 1 round
Dumbbell Single Leg Seesaws
Weights: Heavy
Dumbbell Single Leg Seesaws
20 reps
Horizontal Goblet Squats
Weights: Heavy
Horizontal Goblet Squats
20 reps
Walking Dumbbell Lunges
Weights: Heavy
Walking Dumbbell Lunges
20 reps
Transition
Transition
15 seconds
Dumbbell Bench Press
Weights: Moderate
Dumbbell Bench Press
20 reps
Bench Dumbbell Tricep Pull Overs
Weights: Moderate
Bench Dumbbell Tricep Pull Overs
20 reps
Kneeling Left Arm Rows
Weights: Moderate
Kneeling Left Arm Rows
20 reps
Kneeling Right Arm Rows
Weights: Moderate
Kneeling Right Arm Rows
20 reps
Twist your torso to the left and try to touch your hands to the ground.
Transition
15 seconds
Twist your torso to the left and try to touch your hands to the ground.
Russian Twists
20 reps
Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.
Elbow Plank
45 seconds

Workout Discussion

12 Jul
Certainly felt this a couple of days later! Enjoyed it but couldn't manage second round of a couple of exercises

Appears In

butt & legs
Butt & Legs
strength
Strength
weightlifting
Weightlifting

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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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