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Gratis Intense Workout

Mighty & Strong

Intens   20 minuten

Doelgebieden: Glutes, Legs

Uitrusting: Dumbbells, Pull Up Bar, Box / Step

Mighty & Strong
Tags
Thuisgym Workouts Bilspier Workouts Dumbbell Workouts Pull Up Bar Workouts Box of Step Workouts
Beschrijving

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 ronde
Step your feet together, back to a standing position. Keep your body upright while alternating legs.
Walking Lunges
30 seconden
Walking Inchworms with Push-Ups
❤️ Matig (Zone 2)
Walking Inchworms with Push-Ups
40 seconden
Begin standing with your hands on your hips.
Rest
10 seconden
Repeat on the left side and continue alternating sides.
Side Lunges
30 seconden
Rest
Rest
10 seconden
Alternating Bent Over Rows
Gewichten: Gemiddeld
Alternating Bent Over Rows
40 seconden
Rest
Rest
15 seconden

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

Set 3: 2 rondes
Left Bulgarian Split Squats with Dumbbells
Gewichten: Zwaar
Left Bulgarian Split Squats with Dumbbells
40 seconden
Transition
Transition
10 seconden
Right Bulgarian Split Squats with Dumbbells
Gewichten: Zwaar
Right Bulgarian Split Squats with Dumbbells
40 seconden
Hold two dumbbells at your sides with your arms down, next to your hips.
Rest
10 seconden
Overhead Press
Gewichten: Zwaar
Overhead Press
40 seconden
Rest
Rest
15 seconden
Chin Ups
Chin Ups
40 seconden
Lie on your back with your knees bent and your hands behind neck. Inhale.
Rest
10 seconden
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 seconden
Rest
Rest
20 seconden

Set 4: 1 ronde
Push-Up to Row to Burpee
Gewichten: Gemiddeld
Push-Up to Row to Burpee
1 minuut

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

Verschijnt In

full body
Volledig Lichaam
strength
Kracht

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Quickdraw Adjustable Dumbbells
Topkeuze voor deze Workout

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Training loggen
Aanbevolen Uitrusting

Doe deze workout met de beste trainingsapparatuur. We raden aan om een bluetooth borstband hartslagmonitor of een smartwatch te gebruiken voor meer trainingsoptimalisatie & prestatietracking.

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Trainingscategorieën

Uitgelicht

Uitgelicht

weight loss

Gewichtsverlies

abs & core

Buikspieren & Core

bodyweight

Lichaamsgewicht

youtube

YouTube

community created

Door de Gemeenschap Gemaakt

weightlifting

Gewichtheffen

interval timers

HIIT

cardio

Cardio

toning

Toning

full body

Volledig Lichaam

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