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Moderate Workout

Rabat’s

Moderate   28 minutes

Target Areas: Legs, Shoulders

Equipment: Jump Rope, Dumbbells

Sara Joerger
 		    Added By Sara Joerger
Rabat’s
Tags
Home Gym Workouts Leg Workouts Jump Rope Workouts Dumbbell Workouts

Exercises

Set 1: 1 round
Jump Rope
Jump Rope
4 minutes

Set 2: 1 round
Bicep Curls
Bicep Curls
20 seconds
Rest
Rest
10 seconds
Burpees
Burpees
20 seconds
Rest
Rest
10 seconds
Bicep Curls
Bicep Curls
20 seconds
Rest
Rest
10 seconds
Burpees
Burpees
20 seconds
Rest
Rest
10 seconds

Set 3: 1 round
Bicep Curls
Bicep Curls
20 seconds
Rest
Rest
10 seconds
Burpees
Burpees
20 seconds
Rest
Rest
10 seconds
Bicep Curls
Bicep Curls
20 seconds
Rest
Rest
10 seconds
Burpees
Burpees
20 seconds
Rest
Rest
10 seconds

Set 4: 1 round
Rest
Rest
1 minute

Set 5: 1 round
Dumbbell Bent Over Rows
Dumbbell Bent Over Rows
20 seconds
Rest
Rest
10 seconds
Mountain Climbers
Mountain Climbers
20 seconds
Rest
Rest
10 seconds
Dumbbell Bent Over Rows
Dumbbell Bent Over Rows
20 seconds
Rest
Rest
10 seconds
Mountain Climbers
Mountain Climbers
20 seconds
Rest
Rest
10 seconds

Set 6: 1 round
Dumbbell Bent Over Rows
Dumbbell Bent Over Rows
20 seconds
Rest
Rest
10 seconds
Mountain Climbers
Mountain Climbers
20 seconds
Rest
Rest
10 seconds
Dumbbell Bent Over Rows
Dumbbell Bent Over Rows
20 seconds
Rest
Rest
10 seconds
Mountain Climbers
Mountain Climbers
20 seconds
Rest
Rest
10 seconds

Set 7: 1 round
Rest
Rest
1 minute

Set 8: 1 round
Bicep Curls
Bicep Curls
20 seconds
Rest
Rest
10 seconds
Burpees
Burpees
20 seconds
Rest
Rest
10 seconds
Bicep Curls
Bicep Curls
20 seconds
Rest
Rest
10 seconds
Burpees
Burpees
20 seconds
Rest
Rest
10 seconds

Set 9: 1 round
Bicep Curls
Bicep Curls
20 seconds
Rest
Rest
10 seconds
Burpees
Burpees
20 seconds
Rest
Rest
10 seconds
Bicep Curls
Bicep Curls
20 seconds
Rest
Rest
10 seconds
Burpees
Burpees
20 seconds
Rest
Rest
10 seconds

Set 10: 1 round
Rest
Rest
1 minute

Set 11: 1 round
Dumbbell Bent Over Rows
Dumbbell Bent Over Rows
20 seconds
Rest
Rest
10 seconds
Mountain Climbers
Mountain Climbers
20 seconds
Rest
Rest
10 seconds
Dumbbell Bent Over Rows
Dumbbell Bent Over Rows
20 seconds
Rest
Rest
10 seconds
Mountain Climbers
Mountain Climbers
20 seconds
Rest
Rest
10 seconds

Set 12: 1 round
Dumbbell Bent Over Rows
Dumbbell Bent Over Rows
20 seconds
Rest
Rest
10 seconds
Mountain Climbers
Mountain Climbers
20 seconds
Rest
Rest
10 seconds
Dumbbell Bent Over Rows
Dumbbell Bent Over Rows
20 seconds
Rest
Rest
10 seconds
Mountain Climbers
Mountain Climbers
20 seconds
Rest
Rest
10 seconds

Set 13: 1 round
Rest
Rest
1 minute

Set 14: 1 round
Jump Rope
Jump Rope
4 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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