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Free Intense Workout

Mighty & Strong

Intense   20 minutes

Target Areas: Full Body

Equipment: Dumbbells, Pull Up Bar, Box or Step

Mighty & Strong
Tags
Home Gym Workouts Full Body Workouts Dumbbell Workouts Pull Up Bar Workouts Box / Step Workouts
Description

This intense full body blaster is not for the faint at heart! Although this workout is only 20 minutes, it will feel much longer! We are sure you will be feeling mighty and strong after this one. Grab one pair each of moderate and heavy weighted dumbbells, a pull up bar and a box or bench to complete this workout.

Exercises

Set 1: 1 round
Step your feet together, back to a standing position. Keep your body upright while alternating legs.
Walking Lunges
30 seconds
Walking Inchworms with Push-Ups
Effort: Moderate
Walking Inchworms with Push-Ups
40 seconds
Begin standing with your hands on your hips.
Rest
10 seconds
Repeat on the left side and continue alternating sides.
Side Lunges
30 seconds
Rest
Rest
10 seconds
Alternating Bent Over Rows
Weights: Moderate
Alternating Bent Over Rows
40 seconds
Rest
Rest
15 seconds

Set 2: 2 rounds
Walking Dumbbell Lunges
Weights: Heavy
Walking Dumbbell Lunges
40 seconds
Rest
Rest
10 seconds
5 Way Push Ups
5 Way Push Ups
40 seconds
Stand tall with your feet wider than shoulder width apart.
Rest
15 seconds
Neutral Grip Pull Ups
Neutral Grip Pull Ups
40 seconds
Rest
Rest
15 seconds
Hanging Knee Raises
Hanging Knee Raises
40 seconds
Rest
Rest
20 seconds

Set 3: 2 rounds
Left Bulgarian Split Squats with Dumbbells
Weights: Heavy
Left Bulgarian Split Squats with Dumbbells
40 seconds
Transition
Transition
10 seconds
Right Bulgarian Split Squats with Dumbbells
Weights: Heavy
Right Bulgarian Split Squats with Dumbbells
40 seconds
Hold two dumbbells at your sides with your arms down, next to your hips.
Rest
10 seconds
Overhead Press
Weights: Heavy
Overhead Press
40 seconds
Rest
Rest
15 seconds
Chin Ups
Chin Ups
40 seconds
Lie on your back with your knees bent and your hands behind neck. Inhale.
Rest
10 seconds
Slowly cross your right elbow to your left knee and alternate sides using one movement per breath. Remember to extend the leg you just tapped with your elbow out straight, bringing your opposite knee in closer.
Bicycle Crunches
40 seconds
Rest
Rest
20 seconds

Set 4: 1 round
Push-Up to Row to Burpee
Weights: Moderate
Push-Up to Row to Burpee
1 minute

Workout Discussion

28 Mar
Andrea B, you can use TRX or rings
18 Mar
Is there a modification if I am unable to do a chin up or pull up?
03 Mar
It's excellent whole body exercise I want to lose lower body n toning as well tell me

Appears In

full body
Full Body
strength
Strength

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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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