You may have heard about the Benefits of intense exercise, but you may not have heard about all the Different kinds of exercise that can help you. Intense exercise is one of the most effective ways to achieve your fitness goals.

Exercise is an activity that many people enjoy, and the thought of training for a marathon is exciting. However, it can be intimidating to take the first step. While some people may be intimidated by the thought of going to the gym, others get discouraged when they don’t have access to a gym. Fortunately, there are many ways to exercise that can be done at home.

I’ve been running for years now, and I’ve tried every possible training program there is. Here’s a few I’ve found to be the most effective: – Intense Interval Training – (good for cardio) – Interval Training – (good for cardio) – High Intensity Interval Training – (good for cardio) – Weight Training – (good for strength and muscle) – Weight Loss – (good for weight loss) – HIIT – (good for weight loss). Read more about intense exercise examples and let us know what you think.

We covered a lot of territory in the first part of this article, covering what happens to our metabolism as we get older, how to accelerate our metabolism, the difference between high and moderate intensity exercise, and how to build your weekly exercise routine based on your body type.

We made a pledge to you, in addition to revealing our basic exercise divides based on body type. We did say we’d be back with thorough fitness plans for each body type, and we did.

We’re back to follow through on that promise. And we’ve got some very cool items for you in this week’s release. Here’s what you’ll find by scrolling down below, broken down by section:

Section 1: Program Examples It might be difficult to divide workout times throughout the course of a week. Allowing for rest while simultaneously providing enough stimulus for continued improvement is essential. Sample weekly workouts for each body type, ectomorphs, mesomorphs, and endomorphs, will be provided in this area.

Selecting Resistance Training Exercises (Section 2) This section will give you with a list to help you choose your resistance training exercises. The possibilities for resistance training workout combinations are limitless. If you’re bored with your workouts, you haven’t gone through this area.

Section 3: Options for High-Intensity Conditioning In the final section, we’ll look at several examples of high-intensity conditioning. These will be “out-of-the-box” workouts. Any basic movement can be used to perform high-intensity conditioning sessions; the key is intensity.

Finally, when you’ve finished reading this article series, you should have a good concept of how to start designing your program for the best results. And by “results,” we mean a better-looking body that feels great and performs beyond your wildest dreams.

So take a look at it. After you’ve tried the programs, please let us know what you think.

Section 1 – Ectomorph Sample Plan

All resistance training sessions should begin with a dynamic warm-up of at least 5 minutes, as well as plenty of warm-up sets. This will aid with strength, recuperation, and injury prevention.

Day 1

Resistance Exercises (1 hr)

  • Between sets, take 30–60 seconds to rest.
  • If desired, pair exercises that are diametrically opposed.
  • Change up the rep ranges. 4-6 reps for a few weeks, 9-11 reps for a few weeks, 14-16 reps for a few weeks.

Arms and Shoulders (Vertical Pull, Vertical Push, Torso, 5 minutes free time)

  • 8 sets of any type of pulldown/pull-up workout
  • 8 sets of any overhead/vertical pressing/lifting exercise
  • 3 sets of any type of torso exercise
  • 5 minutes free time to train the biceps, triceps, shoulders, back, traps, and torso

Day 2

Conditioning with a Higher Intensity (15 min)

Day 3

Resistance Exercises (1 hr)

  • Between sets, take 30–60 seconds to rest.
  • If desired, pair exercises that are diametrically opposed.
  • Change up the rep ranges. 4-6 reps for a few weeks, 9-11 reps for a few weeks, 14-16 reps for a few weeks.

Legs and Feet (Plus 5 minutes free time)

  • 8 sets of hip dominant exercises of your choice
  • 8 sets of quad dominating exercises of your choice
  • 3 sets of any type of calf dominating exercise
  • 5 minutes to train quadriceps, hamstrings, glutes, and calves in your free time

Day 4

Conditioning at a Lower Intensity (20 min)

Day 5

Resistance Exercises (1 hr)

  • Between sets, take 30–60 seconds to rest.
  • If desired, pair exercises that are diametrically opposed.
  • Change up the rep ranges. 4-6 reps for a few weeks, 9-11 reps for a few weeks, 14-16 reps for a few weeks.

Arms and Shoulders (Horizontal Pull, Horizontal Push, Torso, 5 minutes free time)

  • 8 sets of any type of horizontal tugging toward the front of the body
  • 8 sets of any type of horizontal pressing away from the front of the body
  • 3 sets of any type of torso exercise
  • 5 minutes to train the biceps, triceps, chest, back, traps, and torso

Day 6

Conditioning with a Higher Intensity (15 min) Conditioning at a Lower Intensity (10 min)

Day 7

Rest

Section 1: Mesomorphs Sample Plan

All resistance training sessions should begin with a dynamic warm-up of at least 5 minutes, as well as plenty of warm-up sets. This will aid with strength, recuperation, and injury prevention.

Day 1

Resistance Exercises (1 hr 20 min)

  • Between sets, take 30–60 seconds to rest.
  • If desired, pair exercises that are diametrically opposed.
  • Change up the rep ranges. 4-6 reps for a few weeks, 9-11 reps for a few weeks, 14-16 reps for a few weeks.

Arms and Shoulders (Vertical Pull, Vertical Push, Torso, 10 minutes free time)

  • 10 sets of any type of pulldown/pull-up workout
  • 10 sets of any overhead/vertical pressing/lifting exercise
  • 4 sets of any type of torso exercise
  • Biceps, triceps, shoulders, rear delts, back, traps, and torso: 10 minutes free time

Day 2

Conditioning with a Higher Intensity (15 min)

Day 3

Resistance Exercises (1 hr 20 min)

  • Between sets, take 30–60 seconds to rest.
  • If desired, pair exercises that are diametrically opposed.
  • Change up the rep ranges. 4-6 reps for a few weeks, 9-11 reps for a few weeks, 14-16 reps for a few weeks.

Legs and Feet (Plus 10 minutes free time)

  • Any hip-dominant exercise — 10 repetitions
  • 8 sets of quad dominating exercises of your choice
  • calf dominant exercises of any sort – 4 sets
  • Work your quads, hamstrings, glutes, and calves for 10 minutes during your leisure time.

Day 4

Conditioning at a Lower Intensity (30 min)

Day 5

Resistance Training in the Morning (1 hr 20 min)

  • Between sets, take 30–60 seconds to rest.
  • If desired, pair exercises that are diametrically opposed.
  • Change up the rep ranges. 4-6 reps for a few weeks, 9-11 reps for a few weeks, 14-16 reps for a few weeks.

Arms and Shoulders (Horizontal Pull, Horizontal Push, Torso, 10 minutes free time)

  • 10 sets of any horizontal pulling toward the front of the body
  • 10 sets of any type of horizontal pressing away from the front of the body
  • 4 sets of any type of torso exercise
  • 10 minutes to train the biceps, triceps, chest, back, traps, and torso

Lower Intensity Conditioning in the Afternoon (15 min)

Day 6

Conditioning with a Higher Intensity (15 min) Conditioning at a Lower Intensity (15 min)

Day 7

Rest

Section 1 — Endomorph Sample Plan

All resistance training sessions should begin with a dynamic warm-up of at least 5 minutes, as well as plenty of warm-up sets. This will aid with strength, recuperation, and injury prevention.

Day 1

Resistance Exercises (1 hr 20 min)

  • Between sets, take 30–60 seconds to rest.
  • If desired, pair exercises that are diametrically opposed.
  • Change up the rep ranges. 4-6 reps for a few weeks, 9-11 reps for a few weeks, 14-16 reps for a few weeks.

Arms and Shoulders (Vertical Pull, Vertical Push, Torso, 10 minutes free time)

  • 10 sets of any type of pulldown/pull-up workout
  • 10 sets of any overhead/vertical pressing/lifting exercise
  • 4 sets of any type of torso exercise
  • Biceps, triceps, shoulders, rear delts, back, traps, and torso: 10 minutes free time

Day 2

Conditioning with a Higher Intensity (30 min)

Day 3

Resistance Exercises (1 hr 20 min)

  • Between sets, take 30–60 seconds to rest.
  • If desired, pair exercises that are diametrically opposed.
  • Change up the rep ranges. 4-6 reps for a few weeks, 9-11 reps for a few weeks, 14-16 reps for a few weeks.

Legs and Feet (Plus 10 minutes free time)

  • Any hip-dominant exercise — 10 repetitions
  • 8 sets of quad dominating exercises of your choice
  • calf dominant exercises of any sort – 4 sets
  • Work your quads, hamstrings, glutes, and calves for 10 minutes during your leisure time.

Day 4

Conditioning at a Lower Intensity (30 min)

Day 5

Resistance Training in the Morning (1 hr 20 min)

  • Between sets, take 30–60 seconds to rest.
  • If desired, pair exercises that are diametrically opposed.
  • Change up the rep ranges. 4-6 reps for a few weeks, 9-11 reps for a few weeks, 14-16 reps for a few weeks.

Arms and Shoulders (Horizontal Pull, Horizontal Push, Torso, 10 minutes free time)

  • 10 sets of any horizontal pulling toward the front of the body
  • 10 sets of any type of horizontal pressing away from the front of the body
  • 4 sets of any type of torso exercise
  • 10 minutes to train the biceps, triceps, chest, back, traps, and torso

Lower Intensity Conditioning in the Afternoon (30 min)

Day 6

Conditioning with a Higher Intensity (30 min) Conditioning at a Lower Intensity (30 min)

Day 7

Rest

The Primary Exercises (Section 2)

We all have distinct concerns about biomechanics, flexibility, and strength. As a result, having a variety of exercises to choose from is beneficial.

Below is a collection of exercises that fit into each of the resistance training workout’s categories.

Organize your resistance training session to fulfill your pre-determined “set” target. Do 10 total sets of horizontal pulling exercises if it’s 10 sets of horizontal pulling. However, you can do 1 exercise for 10 sets, 5 exercises for 2 sets, or 10 exercises for 1 set to break down those 10 sets (or anything in between).

All resistance training sessions should begin with a dynamic warm-up of at least 5 minutes, as well as plenty of warm-up sets. This will aid with strength, recuperation, and injury prevention.

Exercising with a pulldown/pull-up bar

With a Negative Close Grip on the Chin Dumbbell Pullover with Close Grip Chin Up High Pulley Pillar Row Kneeling Rope Pulldown, Overhand Face-Pull Kneeling Rope Pulldown, Supinated Grip Pull-Up With Negative Pull-Up, Neutral Grip Pulldown, Wide Parallel Grip Rope Pulldown, Pronated Grip Rope Pulldown, Supinated Grip Rope Straight-Arm Pulldown Side To Side Pull-Up Single-Arm Cable Pulldown, Supinated Grip Single-Arm Negative Biceps Pulldown, Su Towel Pull-Up Pull-Up V-Bar Pulldown Pronated Medium Grip Wide Bar Pulldown, Pronated Wide Grip Wide Bar Pulldown, Supinated Close Grip Wide Bar Straight-Arm Pulldown, Pronated Grip Wide-Bar Behind-The-Neck Pulldown, Pronated Grip Wide-Grip Pull-Up

Lifting/Pressing/Lifting Exercises from Above/Vertical Pressing/Lifting Exercises from Above/Vertical Pressing/L

Push Press with a Barbell Staggered Stance Barbell Push Press The Corner Press Barbell is a type of barbell that is used to press a Barbell with Cuban Rotation Cuban Rotation Assisted by the Press Dumbbell Dumbbell Dumbbell Dumbbell Dumbbell Dumbbell Dumbbell Dumbbell Dumbbell Dumbbell Dumbbell Dumbbell Dumbbell Dumbbell Dumbbell Dumbbell Dumbbell Dumbbell Dumbbell Dumbbell Dumbbell Dumbbell Dumbbell Dumbbell Dumbbell Dumbbell Dumbbell Dumbbell Dumbbell Dumbbell Dumbbell Dumbbell Dumbbell Dumbbell Dumbbell Dumbbell Dumbbell Dumb

Exercises for the Torso

Bird-Dog Bird-Dog From Push-Up Position Cable Chop Cable Chop, Low Pulley Cable Crunch, Facing Away Cable Crunch, Facing Forward Cable Crunch, Facing Away Dumbbell Windmill Hanging Inverted Pike Hanging Leg Raise, 45 Degree Knee Hanging Leg Raise, 90 Degree Knee Hanging Leg Raise, Straight Leg Jack-Knife Sit-Ups On Bench Knee-Up On Swiss Ball Kneeling Barbell Roll-Out Leg Raise Leg Raise, 90 Degree Knee Leg Raise, Straight Leg Leg Raise, Straight Leg Leg Raise, Straight Leg Leg Raise, Straight Leg Leg Raise, Straight Leg Leg Raise, Straight Saxon Side Bend Seated Cable Weighted Oblique Cable Crunch, Facing Forward, Alternating Partial Dragon Flag Plank Plank, Feet On Bench, Arms On Swiss Ball Russian Twist On Decline Bench Standing Barbell Roll-Out Standing Cable Abdominal Crunch Side Plank Crunch Your Abdominals

Exercises to Strengthen Your Hips

Lunge Band Stomp Barbell Forward Lunge Lunge in the Back Barbell Deadlift in Romania Side Lunge with a Barbell Deadlift with Snatch Grip Static Lunge with a Barbell Alternating Barbell Step-Ups Deadlift with Stiff Legs Bilateral Barbell Suitcase Deadlift, Unilateral Cable Suitcase Deadlift Cable for Donkey Kicking Shoulder-Width Stance, Hip Pull-Through Deadlift, Powerlifting Stance Deadlift Deadlift using Dumbbells Dumbbell Step-Up, Suitcase Deadlift with Alternating Dumbbells Unilateral Dumbbell Sumo Deadlift, Dumbbell Suitcase Deadlift Raise the Glute-Ham Hello there! High Pull From Floor Leg Press, High Feet-Together Stance Leg Press, High Shoulder-Width Stance Leg Press, High Shoulder-Width Stance Leg Press, High Shoulder-Width Stance Leg Press, High Shoulder-Width Stance Leg Press, High Should Jerk Clean Up Muscle Clean Up Muscle Clean Up Muscle Clean Up Muscle Clean Up Muscle Clean Up Muscle Clean Up Muscle Clean Up Muscle Clean from the floor, clean from the hang, clean from the hang with jerk Lunge Lunge Lunge Lunge Lunge Lunge Lunge Lung Power Clean From Floor Power Clean From Floor With Jerk Power Clean From Hang with Jerk Rear Lunge Power Clean From Floor Hyperextension can be reversed. Weighted Scissor Hip Extension, Reverse Hyperextension Unweighted single-leg (King) deadlift Dumbbell Deadlift on One Leg Weighted Sumo Deadlift, Single-Leg Stiff-Leg Deadlift Unilateral Trapbar Deadlift, Swiss Ball Leg Curl, Bilateral Swiss Ball Leg Curl Zercher Hello there!

The Primary Exercises are Continued in Section 2

Quad Dominant Workouts

Barbell Squat Box Squat Drop Snatch Bulgarian Split Squat Barbell Hacksquat Barbell Jump Squat Box Squat Drop Snatch Bulgarian Split Squat Barbell Hacksquat Barbell Jump Squat Box Squat Bulgarian Split Squat with Dumbbells Dumbbell Snatch From Floor Dumbbell Snatch From Hang Dumbbell Squat, Arms Extended Forward Dumbbell Squat, Arms Extended To Side Dumbbell Squat, Overhead Dumbbell Squat, Together At Chest Front Squat, Olympic Stance Front Squat, 45 Degree Duck Stance Leg Press, Low Shoulder-Width Stance Leg Press, Unilateral Low Pulley Squat Split Snatching Muscles From The Floor Snatching Muscles From The Hang Snatch from the Floor (Olympics) Olympic Snatch from a Hanging Position Bodybuilding Stance Squat, Powerlifting Stance Wall Squat With Swiss Ball Zercher Squat, Bulgarian Split Squat Overhead Squat Pistol To Platform Pistol, Unweighted Pistol, Weighted Power Snatch From Floor Power Snatch From Hang Squat, Bodybuilding Stance Squat, Powerlifting Stance

Exercises for Calf Dominance

Calf Raise on Leg Press, Unilateral Donkey Calf Raise on Leg Press, Bent-Leg Calf Raise on Leg Press, Unilateral Donkey Calf Raise on Leg Press, Unilateral Donkey Calf Raise on Leg Press, Unilateral Donkey Calf Raise on Leg Raise Standing Calf Raise Seated Calf

Exercising Horizontal Pulling

Corner Row with a Barbell Bent-Over Barbell Row From Floor, Pronated Grip Bent-Over Barbell Row From Floor, Supinated Grip Bent-Over Barbell Row From Standing To Clavicle Bent-Over Barbell Row From Standing, Pronated Grip Bent-Over Barbell Row From Standing, Supinated Grip Bent-Over Barbell Row From Standing, Pronated Grip Bent-Over Barbell Row From Standing, Supinated Grip Bent-Over Barbell Row From Standing, Parallel Bar Chest-Supported Row, Neutral Grip Chest-Supported Row, Pronated Grip Chest-Supported Row, Single Arm, Pronated Grip Chest-Supported Row, Single Arm, Pronated Grip Chest-Supported Row, Single Arm, Pronated Grip Chest-Supported Row, Single Arm, Pronated Grip Chest-Supported Row, Single Arm, Pronated Grip Chest-Supported Supinated Grip Chest-Supported Row, Unilateral Supinated Grip Chest-Supported Row, Neutral Grip Chin Up To Sternum, Supinated Grip Dumbbell Row To Hip, Unilateral Dumbbell Row To Ribcage, Unilateral Pull-Up To Sternum, Neutral Grip Renegade Row, Supinated Grip Dumbbell Row To Ribcage, Unilateral Pull-Up To Ribcage, Unilateral Pull-Up To Seated Rope Row, Pronated Grip Seated Rope Row, Supinated Grip Seated Row, Medium Grip Seated Row, Parallel Wide Grip Seated Row, Supinated Close Grip Seated Row, Supinated Medium Grip Seated Row, Wide Grip Seated Single-Arm Row, Pronated Single-Arm Row, Pronated Single-Arm Row, Pronated Single-Arm Row, Pronated Single-Arm Row, Pronated Single-Arm Row, Pron Single-Arm Low Pulley Cable Row, Neutral Grip Single-Arm Low Pulley Cable Row, Pronated Grip Single-Arm Low Pulley Cable Row, Supinated Grip Standing Cable Rope Row Sternum Single-Arm Low Pulley Cable Row, Neutral Grip Single-Arm Low Pulley Cable Row, Pronated Grip Single-Arm Low Pulley Cable Row, Supinated Grip Pronated Grip Pull-Up 45 Degree Grip Supine Row Supine Row With Swiss Ball T-Bar Cheat Row Rowing with a 45-degree grip on a T-bar T-Bar Row, Neutral Close Grip T-Bar Row, Pronated Wide Grip T-Bar Row, Supinated Wide Grip V-Bar Pulldown To Sternum Wide Bar Cable Pulldown To Sternum, T-Bar Row, Neutral Close Grip T-Bar Row, Pronated Wide Grip T-Bar Row, Supinated Wide Grip Supinated Close Grip Wide Bar Cable Pulldown To Sternum, Supinated Medium Grip Wide-Bar Cable Pulldown To Sternum, Pronated Wide Grip Wide-Bar Cable Pulldown To Sternum, Supinated Medium Grip Wide-Bar Cable Pulldown To Sternum

Exercises in Horizontal Pressing

High Incline Barbell Bench Press, Low Incline Barbell Bench Press, Medium Grip Barbell Bench Press, Decline Bench Barbell Bench Press, Flat Barbell Bench Press, High Incline Barbell Bench Press, Low Incline Barbell Bench Press Floor Press with a Barbell Supinated Grip Bench Press To Clavicle Bench Press, Powerlifting Bench Press Close Grip Bench Press Clap Push Up Clap Push Up, Feet On Bench Bench Press with a Close Grip, Decline Bench Press with a Close Grip Dumbbell Bench Press Dumbbell Bench Press Dumbbell Bench Press Dumbbell Bench Press Dumbbell Bench Press Dumbbell Bench Press D Pronated Grip Dumbbell Bench Press, High Incline, Neutral Grip Dumbbell Bench Press, High Incline, Pronated Grip Dumbbell Bench Press, Incline Bench, Neutral Grip Dumbbell Bench Press, Incline Bench, Pronated Grip Dumbbell Bench Press, Neutral Grip Dumbbell Bench Press, Neutral Grip Dumbbell Bench Press, Neutral Grip Dumbbell Bench Press, Neutral Grip Dumbbell Bench Press, Neutral Grip Unilateral Dumbbell Bench Press, Pronated Grip Dumbbell Floor Press Standing Cable Chest Press, Unilateral T Push-Up Wide Grip Bench Press Push-Up Push-Up, Feet On Bench Standing Cable Chest Press, Unilateral T Push-Up Wide Grip Bench Press

Section 2: Supplementary Exercises

Your major exercise work will consist of the primary exercises outlined above. These accessory exercises, on the other hand, should be prioritized during your workout’s “spare time.”

Exercises for the Shoulder, Trap, and Rear Delt

Dumbbell Lateral Raise Cable with Bent-Over Dumbbells Rear Delt Fly Cable Bent-Over Unilateral Cable, Bent-Over Rear Delt Fly Rear Delt Fly Cable Cross-Body Cable for External Rotation Front Raise Cable Internal Rotation Cable Rope Rope Rope Rope Rope Rope Rope Rope Rope Ro Standing Dumbbell Front Raise, Alternating, Neutral Grip Dumbbell Front Raise, Alternating, Pronated Grip Dumbbell Front Raise, Bilateral, Neutral Grip Dumbbell Front Raise, Unilateral Front Barbell Shrug Neutral Grip Rope Scapular Retraction Rope Scapular Retraction To Sternum Scapular Plane Lateral Raise, Neutral Grip Scapular Plane Lateral Raise, Pronated Grip Scapular Push-Up Scapular Retraction Kneeling X-Row Prone Internal Rotation Rear Barbell Shrug Reverse Incline Front Raise, Neutral Grip Rope Scapular Retraction To Sternum Scapular Plane Lateral Raise, Push-Up Scapular Retraction To Sternum, Parallel Bar Scapular Retraction, Pronated Grip Scapular Retraction, Pronated Grip With Swiss Ball Scapular Retraction, Supinated Grip Scapular Retraction, Supinated Grip With Swiss Ball Scapular Retraction, Supinated Grip With Swiss Ball Scapular Wall Slide Seated Rope Scapular Retraction, Pronated Grip Seated Rope Scapular Retraction, Supinated Grip External Rotation of the Side-Lying Side-Lying Lateral Raise Cable with a single arm Standing X-Row Cross-Body Rear Delt Fly Cable that is upright Rotation from the outside Cable that is upright Low Pulley, External Rotation Cable that is upright Upside Down Cans with Internal Rotation Scapular Retraction using V-Bars Wide Bar Cable Scapular Retraction To Sternum, Pronated Medium Grip Wide Bar Cable Scapular Retraction To Sternum, Supinated Medium Grip Wide Bar Scapular Retraction To Sternum, V-Bar Scapular Retraction To Sternum

Exercises for the Chest

Cable Crossover, High Pulley, Kneeling Cable Crossover, Low Pulley, Kneeling Cable Fly, Swiss Ball, 90 Degree Elbow Angle, Neutral Grip Cable Fly, Swiss Ball, 90 Degree Elbow Angle, Pronated Grip Cable Flyes On Swiss Ball, Neutral Grip Cable Flyes On Swiss Ball, Pronated Grip Dumbbell Fly with Neutral Grip, High Incline Bench, 135 Degree Elbow Angle Pronated Grip Dumbbell Fly, 90 Degree Incline Bench, Neutral Grip Dumbbell Fly, 90 Degree Incline Bench, Pronated Grip Dumbbell Fly, Incline Bench, 135 Degree Elbow Angle, Neutral Grip Dumbbell Fly, 135 Degree Elbow Angle, Pronated Grip Telle Dumbbell Fly, Flat Bench Wall Push-Up

Exercises for the Biceps and Forearms

Curl Barbell Cheat Drag Curl Barbell is a barbell that is used to curl a barbell. 90-Degree Bench Barbell Preacher Curl Preacher Curl, 90-Degree Bench Barbell Single-arm preacher curls with a 90-degree bench barbell Curl in the opposite direction Barbell Curl your wrists Behind The Back Cable Hercules Curl, Barbell Wrist Curl Cable Hercules Curls, Kneeling Cable Hercules Curls, and Unilateral Cable Rope Curls are all examples of cable hercules curls. Dumbbell Concentration Curl Dumbbell Curl, Bilateral, Neutral to Supinated Grip Dumbbell Curl, Bilateral, Supinated Grip Dumbbell Curl, Incline Bench, Bent Wrist Dumbbell Curl, Incline Bench, Bent Wrist Dumbbell Curl, Incline Bench, Bent Wrist Dumbbell Curl, Incline Bench, Bent Wrist Dumbbell Curl, Incline Bench, Bent Wrist Dumbbell Curl, Alternating Incline Zottman Dumbbell Curl, Bilateral Lying Cable Curl On Swiss Ball Lying Dumbbell Curl, Alternating Lying Dumbbell Curl, Bilateral Reverse Incline Hammer Curl, Bilateral Reverse Incline Hammer Curl, Bilateral Reverse Incline Hammer Curl, Bilateral Reverse Incline Hammer Curl, Bilateral Reverse Incline Hammer Curl, Bilateral Reverse Incline Hammer Curl, Bilateral Re Curl with a Single Arm Barbell Barbell with a single arm Curl of the Preacher Cable with a single arm and a low pulley Bilateral, Pronated Grip Wrist Curl, Pronated Grip Wrist Curl, Supinated Grip Wrist Curl, Supinated Grip Wrist Curl, Supinated Grip Wrist Curl, Supinated Grip Wrist Curl, Supinated Grip Wrist Curl, Supinated Grip Wrist Curl, Supinated Grip Wrist Curl, Su Bilateral Zottman Dumbbell Preacher Curl, 90 Degree Bench Zottman Unilateral Dumbbell Preacher Curl, 90 Degree Bench Bilateral Zottman Dumbbell Preacher Curl Unilateral Zottman Dumbbell Preacher Curl

Exercises for the Triceps

Decline Bench Barbell Skull Crusher, Decline Bench Bodyweight Triceps Extension Cable Overhead French Press, Low Pulley Cable Pressdown, Pronated Narrow Grip Cable Pressdown, Pronated Wide Grip Cable Pressdown, Supinated Grip Dumbbell Seated French Press, Bilateral Dumbbell Skull Crusher, Decline Bench Pressing the Rope Wide Grip Single-Arm Cable Overhead Triceps Extension, Pronated Grip Single-Arm Cable Overhead Triceps Extension, Supinated-Grip Single-Arm Cable Pressdown, Pronated Grip Single-Arm Cable Pressdown, Supinated Grip Standing Dumbbell French Press, Bilateral Standing Dumbbell French Press, U-Grip Standing Dumbbell French Press

Quadruple Exercis

Adduction of the Cable Legs Squat on Skis Unilateral Ski Squat

Glute & Hamstring Exercises

Hip Bridge with Cable Leg Abduction Superman, Bilateral Superman, Quadrilateral Swiss Ball Hip Bridge, Bilateral Swiss Ball Hip Bridge, Unilateral Swiss Ball Hip Bridge

High-Intensity Conditioning (Section 3)

Given that the focus of this essay is on high-intensity exercise, here are eight fantastic instances of high-intensity work. That’s correct, you don’t have to do your high-intensity work on a treadmill or seated bike. So don’t be frightened to use your imagination!

Before we get started, here are a few things to keep in mind:

  • You can change the total number of times you repeat the exercise sequence to fit your entire workout duration.
  • These are a lot of choices. Always begin and end your workout with a good warm-up and cool-down. Pay attention to your body. You will need to modify these routines if you do not have a high level of fitness.
  • You can mix and match these options to your heart’s content. After a few passes through them, you’ll get the hang of it.
  • High-intensity conditioning can, of course, be done on any cardio machine. Intensity is the key.
  • “Active recovery” is included in the workouts below. Any low-intensity movement qualifies as this. You may repeat the exercise you just did, but at a more leisurely speed. You can go for a walk to catch your breath. You can stretch dynamically, for example. Just make sure it’s easy because you’ll need the rest.

Option 1

Warm-up for 3–4 minutes (your choice)

  • Stepmill for 1 minute (or stair runs)
  • Active recovery for 20 seconds
  • Slams with a medicine ball overhead for 1 minute
  • Active recovery for 20 seconds
  • jackknifes swiss ball jackknifes ten swiss ball jackknifes
  • ten push-ups (keep feet on swiss ball if possible)
  • 30 seconds of active recovery time

Repeat 2-4 times more, then finish with a quick jump rope to exhaustion.

Cool-down period of 3-5 minutes

Option 2

Warm-up for 3–4 minutes (your choice)

  • elliptical for 60 seconds (all-out intensity)
  • Active recovery elliptical for 60 seconds
  • 60 seconds of treadmill backwards running (at maximum intensity – without launching off the treadmill)
  • On the treadmill, do a 60-second active recovery.
  • Rower for 60 seconds (all-out intensity)
  • On the rower, take a 60-second active recovery.

Repeat the sequence once more.

  • Burpees: 15 reps
  • 15 lateral plank walks with straight arms (use a step, not a ball, keep arms locked if you desire)
  • 15 lateral toe taps alternated (each side, on step)
  • 30 seconds of active recovery time
  • Burpees (ten)
  • 10 lateral plank walks with straight arms (on step)
  • 10 lateral toe taps alternated (each side, on step)
  • 30 seconds of active recovery time

If you need extra time, repeat either sequence.

Cool-down period of 3-5 minutes

Option 3

Warm-up for 3–4 minutes (your choice)

  • Jump rope for 20 seconds
  • 20 seconds of lateral plank walks with straight arms (use a step, not a ball, keep arms locked if you desire)
  • lateral box jumps for 20 seconds
  • 20 seconds of rest

Repeat 6-8 times more, then finish with double time jump ropes OR tuck jumps OR squat jumps to clinch the deal.

Cool-down period of 3-5 minutes

Option 4

Warm-up for 3–4 minutes (your choice)

  • Deadlift for 20 seconds with a high pull (with BBs or DBs)
  • Plyo push-ups (on step) for 20 seconds out/in — balance is important.
  • 20 seconds of rest
  • 20 seconds of alternating front toe touches (on step, start behind)
  • 16-24 inch box leaps in 20 seconds
  • 20 seconds of rest
  • Wood chop for 20 seconds with a medium ball
  • 20 seconds of front-to-back jumping over the med ball
  • 20 seconds of rest

Rep 4–8 times, then finish with a 60-second hill run (or incline treadmill run)

Cool-down period of 3-5 minutes

Option 5

Warm-up for 3–4 minutes (your choice)

  • 50 burpees – as quickly as possible (jump laterally over a small medicine ball or foam roller between each burpee). Burpees with the jump are full burpees.
  • If you need additional time after 50 burpees, execute overhead walking lunges and skips with interval rests until time runs out.

Cool-down period of 3-5 minutes

Option 6

Warm-up for 3–4 minutes (your choice)

40/20

  • Work for 40 seconds, then rest for 20 seconds before moving on to the next exercise. Scale the 30/30 split to your fitness level if it’s too challenging.
  • Jump rope at 40:20.
  • Mountain Climbers (40:20)
  • Split lunge jumps (40:20)
  • Lateral jumps at 40:20
  • Rower 40:20

Rep 2-4 times, then finish with 2 minutes on the stepmill (or stair runs)

Cool-down period of 3-5 minutes

Option 7

Warm-up for 3–4 minutes (your choice)

30/30

  • Work for 30 seconds, then rest for 30 seconds before moving on to the next exercise. Scale the 30/30 split to your fitness level if it’s too challenging.
  • Rower
  • Swings with a DB or KB (15-40 lbs – trial and error)
  • Hops on one leg (jump on 1 leg as high as possible, if not possible do 2 legs)
  • Russian Twist or Windshield Wipers
  • Sit up straight and grasp for the medicine ball.
  • Climbers on the mountains
  • omitting (on track or any open space)

Rep 2-4 times, then clinch the deal with failed drops (regular or bench)

Cool-down period of 3-5 minutes

Option 8

Warm-up for 3–4 minutes (your choice)

  • Jump jacks for 30 seconds
  • Bear crawls for 30 seconds
  • 30 seconds of active recovery time
  • Jump rope for 30 seconds
  • 30 seconds of high-intensity push-ups
  • 30 seconds of active recovery time
  • Run for 30 seconds
  • Handstand push ups with a swiss ball for 30 seconds (or wall assisted)
  • 30 seconds of active recovery time

Rep 3-5 times more.

Cool-down period of 3-5 minutes

 

 

personal – it’s all about you.

 

Research continues to suggest that intense exercise can help reduce the risk of chronic diseases such as heart disease and stroke. A study published in the journal Medicine & Science in Sports & Exercise, found that a high intensity, briskly paced workout helps to reduce the risk of cardiovascular disease by more than 30 percent. In addition, intense exercise can help to manage many chronic diseases. In the journal Current Opinion in Clinical Nutrition and Metabolic Care, a study of more than 10,000 people found that a total of 2 hours of exercise a week can help reduce the risk of heart disease by almost 50 percent.. Read more about intense exercises and let us know what you think.

Frequently Asked Questions

What is the most extreme workout program?

The most extreme workout program is CrossFit.

What are intense workouts?

Intense workouts are a type of exercise that is designed to be difficult and challenging. They can include high-intensity interval training, plyometrics, bodyweight exercises, and more.

What are exercise programs?

Exercise programs are a type of workout that is designed to help you lose weight and tone your body. There are many different types of exercise programs, but the most common are high intensity interval training, strength training, and cardio.

This article broadly covered the following related topics:

  • intense exercises
  • intense exercise program
  • workout programs
  • fitness program examples
  • hiit workout
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