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Moderate Workout

Arms

Moderate   31 minutes

Target Areas: Legs

Equipment: Dumbbells, Bench, Medicine Ball, Exercise Mat, Treadmill

Alisha Wiegreff
 		    Added By Alisha Wiegreff
Arms
Tags
Full Gym Workouts Leg Workouts Dumbbell Workouts Bench Workouts Medicine Ball Workouts Treadmill Workouts

Exercises

Set 1: 1 round
Bicep Curls
Bicep Curls
30 seconds
Alternating Bench Dumbbell Fly
Alternating Bench Dumbbell Fly
40 seconds
Dumbbell Bench Press
Dumbbell Bench Press
35 seconds
Bend at the waist, bend your elbows and pull the dumbbells to your rib cage. Start the row, by tensing up your back muscles first, then pulling with your lats before activating your biceps and deltoids.
Dumbbell Bent Over Rows
30 seconds
Curtsy Lunge
Curtsy Lunge
40 seconds
Dumbbell Hammer Curl to Press
Dumbbell Hammer Curl to Press
35 seconds
Plank
Plank
50 seconds
Russian Twists with a Ball
Russian Twists with a Ball
45 seconds
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
45 seconds
Dumbbell Left Leg Curl to Press
Dumbbell Left Leg Curl to Press
40 seconds
Dumbbell Right Leg Curl to Press
Dumbbell Right Leg Curl to Press
40 seconds
Cross Knees to Elbows
Cross Knees to Elbows
45 seconds
Inverted Flyers
Inverted Flyers
40 seconds
Bench Dips
Bench Dips
35 seconds
Jumping Jacks
Jumping Jacks
45 seconds

Set 2: 1 round
Bicep Curls
Bicep Curls
30 seconds
Alternating Bench Dumbbell Fly
Alternating Bench Dumbbell Fly
40 seconds
Dumbbell Bench Press
Dumbbell Bench Press
40 seconds
Bend at the waist, bend your elbows and pull the dumbbells to your rib cage. Start the row, by tensing up your back muscles first, then pulling with your lats before activating your biceps and deltoids.
Dumbbell Bent Over Rows
30 seconds
Butt Kickers
Butt Kickers
40 seconds
Dumbbell Hammer Curl to Press
Dumbbell Hammer Curl to Press
35 seconds
Plank
Plank
50 seconds
Russian Twists with a Ball
Russian Twists with a Ball
40 seconds
"O" Balance
"O" Balance
45 seconds
Dumbbell Woodchops
Dumbbell Woodchops
35 seconds
Cross Knees to Elbows
Cross Knees to Elbows
45 seconds
Inverted Flyers
Inverted Flyers
40 seconds
Bench Dips
Bench Dips
35 seconds
Jumping Jacks
Jumping Jacks
45 seconds
Crescent to Left Low Lunge
Crescent to Left Low Lunge
30 seconds
Crescent to Right Low Lunge
Crescent to Right Low Lunge
30 seconds
Downward Facing Dog with Calf Stretch
Downward Facing Dog with Calf Stretch
40 seconds
Treadmill Slow Jogging
Treadmill Slow Jogging
10 minutes

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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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Workout Categories

Featured

Featured

weight loss

Weight Loss

abs & core

Abs & Core

bodyweight

Bodyweight

youtube

YouTube

community created

Community Created

weightlifting

Weightlifting

interval timers

HIIT

cardio

Cardio

toning

Toning

full body

Full Body

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