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Moderate Workout

Complete

Moderate   31 minutes

Target Areas: Lower Body

Equipment: Dumbbell

Eva Jegousse
 		    Added By Eva Jegousse
Complete
Tags
Home Gym Workouts Lower Body Workouts Dumbbell Workouts

Exercises

Set 1: 1 round
Quad Stretches
Quad Stretches
30 seconds
Left Arm Cross Stretch
Left Arm Cross Stretch
15 seconds
Right Arm Cross Stretch
Right Arm Cross Stretch
15 seconds
Standing Leg Stretches
Standing Leg Stretches
30 seconds

Set 2: 1 round
Dumbbell Lateral Shoulder Raises
Weights: Light
Dumbbell Lateral Shoulder Raises
15 reps
Dumbbell Squats
Weights: Light
Dumbbell Squats
20 reps
Rest
Rest
30 seconds
Dumbbell Lunges
Weights: Light
Dumbbell Lunges
1 minute
Bicep Curls
Bicep Curls
20 reps
Lunge Jump
Lunge Jump
1 minute
Rest
Rest
30 seconds

Set 3: 1 round
Glute Circles
Glute Circles
1 minute
Right Bridge Glute Circles
Right Bridge Glute Circles
45 seconds
Left Bridge Glute Circles
Left Bridge Glute Circles
45 seconds
Rest
Rest
10 seconds
Side Cross Kicks
Side Cross Kicks
30 seconds
Jumping Jacks
Jumping Jacks
30 seconds
Rest
Rest
20 seconds
Burpees
Burpees
30 seconds
High Knees
High Knees
1 minute

Set 4: 1 round
Crunches
Crunches
20 reps
Rest
Rest
30 seconds
Kneeling Right Side Plank
Kneeling Right Side Plank
45 seconds
Floor Bridge
Floor Bridge
45 seconds
Kneeling Left Side Plank
Kneeling Left Side Plank
45 seconds
Rest
Rest
20 seconds
Hollow Body Holds
Hollow Body Holds
1 minute
Rest
Rest
30 seconds
Bicycle Crunches
Bicycle Crunches
45 seconds
Rest
Rest
30 seconds

Set 5: 1 round
Bicep Curls
Bicep Curls
20 reps
Cross Knees to Elbows
Cross Knees to Elbows
1 minute
Push-Ups
Push-Ups
10 reps
Dumbbell Lunges
Weights: Light
Dumbbell Lunges
1 minute
Alternating Hammer Curls
Alternating Hammer Curls
20 reps
Rest
Rest
45 seconds
Elbow Plank
Elbow Plank
1 minute
Rest
Rest
30 seconds
Dumbbell Squats
Dumbbell Squats
20 reps
Rest
Rest
10 seconds
Plank
Plank
1 minute

Set 6: 1 round
Seated Leg Stretch
Seated Leg Stretch
1 minute
Standing Leg Stretches
Standing Leg Stretches
1 minute
Cat Cow
Cat Cow
30 seconds
Forward Shoulder Rolls
Forward Shoulder Rolls
15 seconds
Backward Shoulder Rolls
Backward Shoulder Rolls
15 seconds
Clockwise Neck Rolls
Clockwise Neck Rolls
15 seconds
Counter-clockwise Neck Rolls
Counter-clockwise Neck Rolls
15 seconds

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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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