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Moderate Workout

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Moderate   32 minutes

Target Areas: Legs, Back, Glutes

Equipment: Exercise Mat, Dumbbells, Foam Roller

Tara Mitchell
 		    Added By Tara Mitchell
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Tags
Home Gym Workouts Leg Workouts Dumbbell Workouts Foam Roller Workouts

Exercises

Set 1: 1 round
Child's Pose
Child's Pose
30 seconds
Cat Cow
Cat Cow
30 seconds
Child's Pose with Side Reaches
Child's Pose with Side Reaches
30 seconds
Downward Facing Dog
Downward Facing Dog
30 seconds
Right Low Lunge
Right Low Lunge
30 seconds
Left Low Lunge
Left Low Lunge
30 seconds
Modified Chaturanga
Modified Chaturanga
30 seconds
Right Half Pigeon
Right Half Pigeon
30 seconds
Left Half Pigeon
Left Half Pigeon
30 seconds
Modified Chaturanga
Modified Chaturanga
30 seconds
Fold Forward
Fold Forward
30 seconds
Upward Salute
Upward Salute
15 seconds
Wide Leg Forward Bend
Wide Leg Forward Bend
30 seconds
Upward Salute
Upward Salute
15 seconds
Fold Forward
Fold Forward
30 seconds
Plank
Plank
30 seconds
Sphinx Pose
Sphinx Pose
30 seconds
Simple Seated Twist
Simple Seated Twist
30 seconds
Seated Leg Stretch
Seated Leg Stretch
30 seconds
Pretzel
Pretzel
30 seconds
Pretzel
Pretzel
30 seconds
Transition
Transition
15 seconds

Set 2: 2 rounds
Dumbbell Romanian Deadlifts
Dumbbell Romanian Deadlifts
20 seconds
Transition
Transition
10 seconds
Squats
Squats
20 seconds
Transition
Transition
10 seconds
Scissor Kicks
Scissor Kicks
20 seconds
Transition
Transition
10 seconds
High Glute Kickbacks
High Glute Kickbacks
20 seconds
High Glute Kickbacks
High Glute Kickbacks
20 seconds
Transition
Transition
10 seconds
Pelvic Tilt Bridge
Pelvic Tilt Bridge
20 seconds
Double Leg Stretch
Double Leg Stretch
20 seconds
Transition
Transition
10 seconds
Duckunders
Duckunders
20 seconds
Transition
Transition
10 seconds
Alternating Side Planks
Alternating Side Planks
20 seconds
Transition
Transition
10 seconds
Alternating Fire Hydrants
Alternating Fire Hydrants
20 seconds
Alternating Fire Hydrants
Alternating Fire Hydrants
20 seconds
Transition
Transition
10 seconds

Set 3: 1 round
Center Leg Stretch
Center Leg Stretch
25 seconds
Wide Right Leg Stretch
Wide Right Leg Stretch
25 seconds
Wide Left Leg Stretch
Wide Left Leg Stretch
25 seconds
Butterfly
Butterfly
25 seconds
Seated Leg Stretch
Seated Leg Stretch
25 seconds
Right Hip Flexor Stretch
Right Hip Flexor Stretch
25 seconds
Left Hip Flexor Stretch
Left Hip Flexor Stretch
25 seconds
Lying Spinal Twist
Lying Spinal Twist
25 seconds
Lying Spinal Twist
Lying Spinal Twist
25 seconds
Right Quad Stretch
Right Quad Stretch
25 seconds
Left Quad Stretch
Left Quad Stretch
25 seconds
Pretzel Stretches
Pretzel Stretches
25 seconds
Pretzel Stretches
Pretzel Stretches
25 seconds
Downward Facing Dog with Calf Stretch
Downward Facing Dog with Calf Stretch
25 seconds
Downward Facing Dog with Calf Stretch
Downward Facing Dog with Calf Stretch
25 seconds

Set 4: 1 round
Quad Rolls
Quad Rolls
30 seconds
Hamstring Rolls
Hamstring Rolls
30 seconds
Left IT Band Rolls
Left IT Band Rolls
30 seconds
Right IT Band Rolls
Right IT Band Rolls
30 seconds
Back Rolls
Back Rolls
30 seconds
Left Glute Rolls
Left Glute Rolls
30 seconds
Right Glute Rolls
Right Glute Rolls
30 seconds
Child's Pose
Child's Pose
1 minute
Double Leg Stretch
Double Leg Stretch
1 minute

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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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