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Moderate Workout

VS Workout

Moderate   44 minutes

Target Areas: Lower Body

Equipment: Dumbbells, Exercise Mat, Wall, Chair, Bench

Jamie Gunther
 		    Added By Jamie Gunther
VS Workout
Tags
Home Gym Workouts Lower Body Workouts Dumbbell Workouts Wall Workouts Chair Workouts Bench Workouts
Description

Total body

Exercises

Set 1: 1 round
Dumbbell Side Lunge and Touch
Dumbbell Side Lunge and Touch
1 minute
Left Side Leg Lifts
45 seconds
Right Side Leg Lifts
45 seconds
Transition
Transition
15 seconds
Lying Left Leg Lifts
Lying Left Leg Lifts
45 seconds
Lying Right Leg Lifts
Lying Right Leg Lifts
45 seconds
Right Side Plank with Leg Abduction
Right Side Plank with Leg Abduction
45 seconds
Right Side Plank with Leg Abduction
Right Side Plank with Leg Abduction
45 seconds
Transition
Transition
15 seconds
Lunges
Lunges
1 minute
Transition
Transition
30 seconds

Set 2: 1 round
Squats
Squats
1 minute
Transition
Transition
15 seconds
Wall Sits with Knee Raises
Wall Sits with Knee Raises
1 minute
Transition
Transition
15 seconds
Donkey Whips
Donkey Whips
1 minute
Elbow to Knee Bird Dogs
Elbow to Knee Bird Dogs
1 minute
Transition
Transition
15 seconds
Lying Left Leg Circles
Lying Left Leg Circles
1 minute
Lying Right Leg Circles
Lying Right Leg Circles
1 minute
Supermans
Supermans
1 minute
Rest
Rest
30 seconds

Set 3: 1 round
Tippy Toes
Tippy Toes
1 minute
Plie Squats with Tip Toes
Plie Squats with Tip Toes
1 minute
Froggy Jumps
Froggy Jumps
1 minute
Rest
Rest
30 seconds

Set 4: 1 round
Left Elbow to Opposite Knee Side Plank
Left Elbow to Opposite Knee Side Plank
45 seconds
Rest
Rest
10 seconds
Right Elbow to Opposite Knee Side Plank
Right Elbow to Opposite Knee Side Plank
45 seconds
Rest
Rest
10 seconds
Bicycle Crunches
Bicycle Crunches
1 minute
Ankle Grabbers
Ankle Grabbers
1 minute
Rest
Rest
10 seconds
Criss Crosses
Criss Crosses
1 minute
Alternating Side Planks
Alternating Side Planks
1 minute
Rest
Rest
30 seconds

Set 5: 1 round
Leg Lifts
Leg Lifts
1 minute
Reverse Crunches
Reverse Crunches
1 minute
Rest
Rest
10 seconds
Plank
Plank
1 minute
Rest
Rest
15 seconds
Crunchy Frogs
Crunchy Frogs
1 minute
Pulse Ups
Pulse Ups
1 minute
Rest
Rest
30 seconds

Set 6: 1 round
Push-Ups
Push-Ups
1 minute
Rest
Rest
10 seconds
Bicep Curls
Bicep Curls
1 minute
Dumbbell Rear Lateral Raises
Dumbbell Rear Lateral Raises
1 minute
Rest
Rest
10 seconds
Dumbbell Hammer Curl to Press
Dumbbell Hammer Curl to Press
1 minute
Dumbbell Upright Rows
Dumbbell Upright Rows
1 minute
Rest
Rest
10 seconds
Tricep Dips
Tricep Dips
1 minute
Dumbbell Chest Press
Dumbbell Chest Press
1 minute
Bench Skull Crusher
Bench Skull Crusher
1 minute
Rest
Rest
30 seconds

Set 7: 1 round
Lengthening Stretches
3 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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