Moderate Workout

Quick Exercise

Moderate Duration 24 minutes

Target Areas: Legs

Equipment: Cardio Machine, Dumbbell, Bench, Wall

Added By Eric Cramer

Tags

Full Gym Workouts Leg Workouts Cardio Machine Workouts Dumbbell Workouts Bench Workouts Wall Workouts

Description

A brief workout for use in minimal gyms. Two mile run or 15 minutes. Bench sets are standard, alternate extended, alternate flexed, standard. Do all shoulder exercises without rest.

Exercises

Set 1: 1 round

Treadmill Running

Incline: Light
❤️ Vigorous (Zone 3)

Treadmill Running

15 minutes

Set 2: 1 round

Dumbbell Bench Press

Weights: Moderate

Dumbbell Bench Press

6 reps

Dumbbell Bent Over Rows

Weights: Moderate

Dumbbell Bent Over Rows

5 reps

20 seconds

20 seconds

20 seconds

Set 3: 1 round

Dumbbell Bench Press

Weights: Heavy

Dumbbell Bench Press

3 reps

Dumbbell Bent Over Rows

Weights: Moderate

Dumbbell Bent Over Rows

5 reps

20 seconds

20 seconds

Set 4: 1 round

Dumbbell Bench Press

Weights: Heavy

Dumbbell Bench Press

3 reps

Dumbbell Bent Over Rows

Weights: Moderate

Dumbbell Bent Over Rows

5 reps

20 seconds

20 seconds

Set 5: 1 round

Dumbbell Bench Press

Weights: Moderate

Dumbbell Bench Press

6 reps

Dumbbell Bent Over Rows

Weights: Moderate

Dumbbell Bent Over Rows

5 reps

20 seconds

20 seconds

Set 6: 1 round

100 reps

Dumbbell Front Raises

Weights: Moderate

Dumbbell Front Raises

10 reps

Dumbbell Lateral Shoulder Raises

Weights: Moderate

Dumbbell Lateral Shoulder Raises

10 reps

Dumbbell Rear Lateral Raises

Weights: Moderate

Dumbbell Rear Lateral Raises

10 reps

Dumbbell V-Raises

Weights: Moderate

Dumbbell V-Raises

10 reps

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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.