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Moderate Workout

Ben - 4

Moderate   30 minutes

Target Areas: Core, Legs

Equipment: Exercise Mat

L Rocha
 		    Added By L Rocha
Ben - 4
Tags
Bodyweight Workouts Ab & Core Workouts
Description

Time to truly embrace the burn and not give up.

Exercises

Set 1: 1 round
Left Quad Stretch
Left Quad Stretch
15 seconds
Right Quad Stretch
Right Quad Stretch
15 seconds
Left Hamstring Stretch
Left Hamstring Stretch
15 seconds
Right Hamstring Stretch
Right Hamstring Stretch
15 seconds
Right Side Stretch
Right Side Stretch
10 seconds
Left Side Stretch
Left Side Stretch
10 seconds
Standing Leg Stretches
Standing Leg Stretches
10 seconds
Burpees
Burpees
30 seconds
Snowboard Hops
Snowboard Hops
30 seconds
Right Hip Flexor Stretch
Right Hip Flexor Stretch
20 seconds
Left Hip Flexor Stretch
Left Hip Flexor Stretch
20 seconds
Wide Leg Stretches
Wide Leg Stretches
20 seconds
Bicep Stretches
Bicep Stretches
20 seconds

Set 2: 1 round
Rest Rollover On Back
Rest Rollover On Back
15 seconds
Slow Bicycle Crunches
Slow Bicycle Crunches
1 minute
Ankle Grabbers
Ankle Grabbers
30 seconds
Crunchy Frogs
Crunchy Frogs
25 seconds
Ankle Grabbers
Ankle Grabbers
30 seconds
Reverse Bicycles
Reverse Bicycles
45 seconds
Ankle Grabbers
Ankle Grabbers
30 seconds
In and Outs
In and Outs
25 seconds
Ankle Grabbers
Ankle Grabbers
30 seconds
Recovery
Recovery
20 seconds

Set 3: 1 round
Russian Twists
Russian Twists
1 minute
Sit-Ups
Sit-Ups
45 seconds
Rest
Rest
10 seconds
Russian Twists
Russian Twists
1 minute
Cross Body Crunches
Cross Body Crunches
30 seconds
Rest
Rest
10 seconds

Set 4: 1 round
Slow Scissor Kicks
Slow Scissor Kicks
45 seconds
Left Bent Single Leg Floor Bridges
Left Bent Single Leg Floor Bridges
45 seconds
Slow Leg Lifts
Slow Leg Lifts
45 seconds
Right Bent Single Leg Floor Bridges
Right Bent Single Leg Floor Bridges
45 seconds
Rest
Rest
15 seconds

Set 5: 1 round
Squats
Squats
30 seconds
Lunges
Lunges
30 seconds
Squat Pulses
Squat Pulses
30 seconds
Left Lateral Lunges
Left Lateral Lunges
30 seconds
Squats
Squats
30 seconds
Right Lateral Lunges
Right Lateral Lunges
30 seconds
Squat Pulses
Squat Pulses
30 seconds
Squat Jumps
Squat Jumps
45 seconds

Set 6: 2 rounds
Elbow Plank
Elbow Plank
30 seconds
Downward Facing Dog
Downward Facing Dog
15 seconds
Plank Bird Dog
Plank Bird Dog
30 seconds
Child's Pose
Child's Pose
15 seconds
Plank with Toe Taps
Plank with Toe Taps
30 seconds
Bird Dog
Bird Dog
30 seconds

Set 7: 1 round
Big Forward Arm Circles
Big Forward Arm Circles
1 minute
High Knees
High Knees
1 minute
Big Reverse Arm Circles
Big Reverse Arm Circles
1 minute
Pistols
Pistols
1 minute

Set 8: 1 round
Child's Pose
Child's Pose
25 seconds
Corpse
Corpse
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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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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