Moderate Workout

Full Body Program

Moderate Duration 1 h 3 m

Target Areas: Full Body

Equipment: Cardio Machine, Dumbbell, Kettlebell

Added by Personal Trainer Sarah-jayne Burns

Tags

Full Gym Workouts Full Body Workouts Cardio Machine Workouts Dumbbell Workouts Kettlebell Workouts

Exercises

Set 1: 1 round

Warm-Up Elliptical

Warm-Up Elliptical

5 minutes

Set 2: 3 rounds

Forward/Back Lunges

10 reps

Forward/Back Lunges

10 reps

1 minute

5 reps

30 seconds

5 reps

30 seconds

5 reps

1 minute

Dumbbell Side Lunge and Touch

Dumbbell Side Lunge and Touch

10 reps

Dumbbell Side Lunge and Touch

Dumbbell Side Lunge and Touch

10 reps

Set 3: 3 rounds

Alternating Bicep Curls

Alternating Bicep Curls

10 reps

30 seconds

5 reps

1 minute

Set 4: 3 rounds

Tricep Push-Ups

Tricep Push-Ups

5 reps

30 seconds

Set 5: 3 rounds

1 minute

1 minute

Set 6: 3 rounds

Dumbell Back Row

Dumbell Back Row

10 reps

30 seconds

Set 7: 3 rounds

Kettlebell Around the Waist

Kettlebell Around the Waist

1 minute

Kettlebell Upright Rows

Kettlebell Upright Rows

10 reps

1 minute

Set 8: 3 rounds

Double Crunches

Double Crunches

1 minute

1 minute

Set 9: 1 round

Lengthening Stretches

10 minutes

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Quickdraw Adjustable Dumbbells

Top Choice for this Workout

Quickdraw Adjustable Dumbbells

We love these adjustable dumbbells from Rep Fitness. They take up very little space and are also very durable compared to other adjustable dumbbells on the market.

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Do this workout in Workout Trainer

✓ Follow along to move-by-move multimedia workouts

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✓ Earn points, compete on the Leaderboard, stay motivated!

✓ Scheduling to fit your busy lifestyle

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.

NordicTrack Foldable Treadmill

SereneLife Folding Treadmill

Quickdraw Adjustable Dumbbells

Power Systems Hex Dumbbells

Bowflex SelectTech 552 Adjustable Dumbbells

Power Systems Kettlebells

Amazon Basics Vinyl Kettlebell

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

Show More

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Workout Categories

Featured

Weight Loss

Abs & Core

Bodyweight

YouTube

Community Created

Weightlifting

HIIT

Cardio

Toning

Full Body