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Moderate Workout

Friday

Moderate   49 minutes

Target Areas: Back, Legs

Equipment: Dumbbells, Bench, Box or Step, Exercise Mat, Wall, Chair

Madeogracia Elisan
 		    Added By Madeogracia Elisan
Friday
Tags
Home Gym Workouts Back Workouts Dumbbell Workouts Bench Workouts Box / Step Workouts Wall Workouts Chair Workouts
Description

Modifications on certain work out is available

Exercises

Set 1: 1 round
Walking Lunges
Walking Lunges
20 reps
Squat Jumps
❤️ Vigorous (Zone 3)
Squat Jumps
30 seconds
Push-Ups
Push-Ups
20 reps
Right Side Plank Dips
Right Side Plank Dips
30 seconds
Left Side Plank
Left Side Plank
30 seconds
Elbow Plank
Elbow Plank
30 seconds
Dumbbell Push Press
Weights: Moderate
Dumbbell Push Press
20 reps
Bench Skull Crusher
Weights: Moderate
Bench Skull Crusher
15 reps
Kneeling Right Arm Rows
Weights: Moderate
Kneeling Right Arm Rows
20 reps
Kneeling Left Arm Rows
Weights: Moderate
Kneeling Left Arm Rows
20 reps
Right Lateral Lunges
Right Lateral Lunges
10 reps
Left Lateral Lunges
Left Lateral Lunges
10 reps
Quick Box Step Ups
❤️ Moderate (Zone 2)
Quick Box Step Ups
15 reps
Sit-Ups with Reach Ups
Sit-Ups with Reach Ups
20 reps

Set 2: 1 round
Squat Jumps
❤️ Moderate (Zone 2)
Squat Jumps
30 seconds
Push-Ups
Push-Ups
20 reps
Right Side Plank Dips
Right Side Plank Dips
30 seconds
Left Side Plank
Left Side Plank
30 seconds
Elbow Plank
Elbow Plank
30 seconds
Dumbbell Push Press
Weights: Moderate
Dumbbell Push Press
20 reps
Bench Skull Crusher
Weights: Moderate
Bench Skull Crusher
20 reps
Kneeling Right Arm Rows
Weights: Moderate
Kneeling Right Arm Rows
20 reps
Kneeling Left Arm Rows
Weights: Moderate
Kneeling Left Arm Rows
20 reps
Right Lateral Lunges
Right Lateral Lunges
10 reps
Left Lateral Lunges
Left Lateral Lunges
10 reps
Quick Box Step Ups
❤️ Moderate (Zone 2)
Quick Box Step Ups
15 reps
Sit-Ups with Reach Ups
Sit-Ups with Reach Ups
20 reps

Set 3: 1 round
Squat Jumps
❤️ Vigorous (Zone 3)
Squat Jumps
30 seconds
Push-Ups
Push-Ups
20 reps
Right Side Plank Dips
Right Side Plank Dips
30 seconds
Left Side Plank
Left Side Plank
30 seconds
Elbow Plank
Elbow Plank
30 seconds
Dumbbell Push Press
Weights: Moderate
Dumbbell Push Press
20 reps
Bench Skull Crusher
Weights: Moderate
Bench Skull Crusher
20 reps
Kneeling Right Arm Rows
Weights: Moderate
Kneeling Right Arm Rows
20 reps
Kneeling Left Arm Rows
Weights: Moderate
Kneeling Left Arm Rows
20 reps
Right Lateral Lunges
Right Lateral Lunges
10 reps
Left Lateral Lunges
Left Lateral Lunges
10 reps
Quick Box Step Ups
❤️ Moderate (Zone 2)
Quick Box Step Ups
15 reps
Sit-Ups with Reach Ups
Sit-Ups with Reach Ups
20 reps
Beginner Left Warrior 2
Beginner Left Warrior 2
1 minute
Beginner Right Warrior 2
Beginner Right Warrior 2
1 minute
Boat Pose
Boat Pose
1 minute
Butterfly
Butterfly
1 minute
Bow Pose
Bow Pose
1 minute
Camel
Camel
1 minute
Cat Cow
Cat Cow
1 minute
Child's Pose with Side Reaches
Child's Pose with Side Reaches
1 minute
Cobra
Cobra
1 minute
Half Bound Lotus
Half Bound Lotus
1 minute
90 Lat Stretch
90 Lat Stretch
1 minute
Chin to Chest Stretch
Chin to Chest Stretch
1 minute
Clockwise Neck Rolls
Clockwise Neck Rolls
1 minute
Counter-clockwise Neck Rolls
Counter-clockwise Neck Rolls
1 minute
Curved Spine Stretch
Curved Spine Stretch
1 minute
Fold Forward
Fold Forward
1 minute
Hamstring and Shoulder Stretches
Hamstring and Shoulder Stretches
1 minute
Floor Knee to Chest Stretch
Floor Knee to Chest Stretch
1 minute
Head to Knee
Head to Knee
1 minute
Left Neck Stretch
Left Neck Stretch
1 minute
Right Neck Stretch
Right Neck 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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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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