Moderate Workout

Up Down Core

Moderate Duration 21 minutes

Target Areas: Shoulders, Core, Back

Equipment: Dumbbells, Exercise Mat

Added By Matthew Tylor

Tags

Home Gym Workouts Shoulder Workouts Dumbbell Workouts

Exercises

Set 1: 2 rounds

Alternating Hammer Curls

Weights: Moderate

Alternating Hammer Curls

10 reps

Weights: Moderate

Bent Over Tricep Kick Backs

10 reps

Dumbbell Bent Over Rows

Weights: Moderate

Dumbbell Bent Over Rows

15 reps

Dumbbell Rear Lateral Raises

Weights: Moderate

Dumbbell Rear Lateral Raises

15 reps

Dumbbell Front Raises

Weights: Moderate

Dumbbell Front Raises

20 reps

Dumbbell Lateral Shoulder Raises

Weights: Moderate

Dumbbell Lateral Shoulder Raises

20 reps

1 minute

Set 2: 2 rounds

90-90 Crunch Taps

90-90 Crunch Taps

20 reps

20 reps

Bent Knee Twists

Bent Knee Twists

15 reps

Alternating Side Crunches

Alternating Side Crunches

15 reps

Bicycle Crunches

Bicycle Crunches

10 reps

Double Crunches

Double Crunches

10 reps

1 minute

Set 3: 1 round

Diamond Push-Ups

Diamond Push-Ups

10 reps

15 seconds

Diamond Crunches

Diamond Crunches

10 reps

15 seconds

15 reps

15 seconds

15 reps

30 seconds

Set 4: 1 round

Bent Elbow Pec Stretch

Bent Elbow Pec Stretch

20 seconds

Elbows-Out Chest Stretches

Elbows-Out Chest Stretches

20 seconds

Tricep Stretches

Tricep Stretches

20 seconds

20 seconds

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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

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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.

Quickdraw Adjustable Dumbbells

Power Systems Hex Dumbbells

Bowflex SelectTech 552 Adjustable Dumbbells

JadeYoga Harmony Yoga Mat

JadeYoga Voyager Yoga Mat

Gorilla Mats Premium Large Exercise Mat

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

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