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Moderate Workout

YMCA Session 1

Moderate   59 minutes

Target Areas: Lower Body

Equipment: Exercise Mat, Dumbbells, Barbell, Strength Machine, Elliptical

John Melzer
 		    Added By John Melzer
YMCA Session 1
Tags
Full Gym Workouts Lower Body Workouts Dumbbell Workouts Barbell Workouts Strength Machine Workouts Elliptical Workouts

Exercises

Set 1: 1 round
Backward Shoulder Rolls
Backward Shoulder Rolls
30 seconds
Bicep Stretches
Bicep Stretches
30 seconds
Counter-clockwise Neck Rolls
Counter-clockwise Neck Rolls
30 seconds
Clockwise Neck Rolls
Clockwise Neck Rolls
30 seconds
Elbows-Out Chest Stretches
Elbows-Out Chest Stretches
30 seconds
Windmills
Windmills
30 seconds
Outward Wrist Circles
Outward Wrist Circles
30 seconds

Set 2: 3 rounds
Rest
Rest
1 minute
Alternating Hammer Curls
Weights: Moderate
Alternating Hammer Curls
10 reps
Rest
Rest
1 minute
Dumbbell Lateral Shoulder Raises
Weights: Moderate
Dumbbell Lateral Shoulder Raises
10 reps
Rest
Rest
1 minute
Farmer's Walk
Farmer's Walk
10 reps
Rest
Rest
1 minute
Barbell Shrugs
Barbell Shrugs
10 reps

Set 3: 3 rounds
Rest
Rest
1 minute
Weights: Heavy
❤️ Vigorous (Zone 3)
Machine Fly
10 reps

Set 4: 3 rounds
Rest
Rest
1 minute
Seated Row
Weights: Heavy
❤️ Vigorous (Zone 3)
Seated Row
10 reps

Set 5: 3 rounds
Rest
Rest
1 minute
Weights: Maximum
❤️ Vigorous (Zone 3)
Torso Rotations With Machine
10 reps

Set 6: 4 rounds
Rest
Rest
1 minute
Leg Press
Weights: Maximum
Leg Press
10 reps

Set 7: 1 round
Elliptical Machine
Resistance: Moderate
❤️ Moderate (Zone 2)
Elliptical Machine
20 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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