Moderate Workout

Workout

Moderate Duration 40 minutes

Target Areas: Full Body

Equipment: Stability Ball, Wall, Exercise Mat, Chair

Added By Savannah Touchet

Tags

Home Gym Workouts Full Body Workouts Exercise Ball Workouts Wall Workouts Chair Workouts

Exercises

Set 1: 1 round

Ball Plank with Leg Lifts

Ball Plank with Leg Lifts

10 reps

❤️ Light (Zone 1)

2 minutes

Feel your chest and shoulders open up as you take in several deep breaths from your belly.

20 reps

2 minutes

Kneeling Diamond Push-Ups

Kneeling Diamond Push-Ups

20 reps

Wall Diamond Push-Ups

Wall Diamond Push-Ups

25 reps

25 reps

15 reps

High Knee Obliques

High Knee Obliques

20 reps

Lower back down smoothly with an exhale.

20 reps

20 reps

Cross Knees to Elbows

Cross Knees to Elbows

20 reps

Diamond Crunches

Diamond Crunches

20 reps

Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.

30 seconds

2 minutes

Elbow To Knee Twists

Elbow To Knee Twists

2 minutes

20 reps

2 minutes

Dolphin Push-Ups

Dolphin Push-Ups

20 reps

Then twist to form the opposite side plank. Maintain strong arms throughout.

Alternating Side Planks

20 reps

Flying Supermans

Flying Supermans

20 reps

Kneeling Push-Ups

Kneeling Push-Ups

20 reps

20 reps

Repeat on alternating sides. Lean your torso to the side of your resting arm and extend like you're trying to touch the sky.

Alternating Side Reaches

20 reps

Sit-Ups with Reach Ups

Sit-Ups with Reach Ups

20 reps

20 reps

Scissors in Bridge

Scissors in Bridge

20 reps

Glute Kickbacks

Glute Kickbacks

10 reps

Press through your heels and lift up your hips while squeezing your glutes. Hold for a few counts then release and repeat.

20 reps

20 reps

High Glute Kickbacks

High Glute Kickbacks

20 reps

20 reps

High Knee Pulls

High Knee Pulls

2 minutes

Lying Left Leg Lifts

Lying Left Leg Lifts

20 reps

Lying Right Leg Lifts

Lying Right Leg Lifts

20 reps

❤️ Moderate (Zone 2)

20 reps

2 minutes

Bicycle in Bridge

Bicycle in Bridge

2 minutes

15 reps

Lower and repeat, alternating sides.

Lateral Leg Lifts

20 reps

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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.

THERABAND Exercise Ball

JadeYoga Harmony Yoga Mat

JadeYoga Voyager Yoga Mat

Gorilla Mats Premium Large Exercise Mat

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

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