Moderate Workout

Basic Tabata B

Moderate Duration 37 minutes

Target Areas: Shoulders, Back

Equipment: Resistance Bands, Chair, Dumbbells

Added By Taegu Kang

Tags

Home Gym Workouts Shoulder Workouts Resistance Band Workouts Chair Workouts Dumbbell Workouts

Exercises

Set 1: 1 round

Clockwise Neck Rolls

Clockwise Neck Rolls

20 seconds

Counter-clockwise Neck Rolls

Counter-clockwise Neck Rolls

20 seconds

20 reps

Shoulder Stability Stretch

20 reps

In one motion, jump and spread your legs out to the side and raise your arms up over your head. Land and repeat by hoping your legs back together and your hands by your sides.

20 seconds

Keep your back straight, push back with your hips like you are sitting in a chair. Bend your knees to roughly 90 degrees.

20 reps

30 seconds

20 reps

30 seconds

Hamstring Kickbacks

Hamstring Kickbacks

30 seconds

2 minutes

Set 2: 4 rounds

Bend at the waist, bend your elbows and pull the dumbbells to your rib cage. Start the row, by tensing up your back muscles first, then pulling with your lats before activating your biceps and deltoids.

Dumbbell Bent Over Rows

1 minute

One Arm Dumbbell Rows

One Arm Dumbbell Rows

1 minute

Jump your feet forward to a squat.

20 seconds

10 seconds

Jump your feet forward to a squat.

20 seconds

10 seconds

Left Arm Reverse Dumbbell Fly

1 minute

Dumbbell Hammer Curl to Press

Dumbbell Hammer Curl to Press

1 minute

High Plank and Knee Draws

High Plank and Knee Draws

1 minute

1 minute

Set 3: 1 round

Runner's Lunge with Stretch

Runner's Lunge with Stretch

1 minute

Related Workouts

Basic Tabata (Full)

Basic Tabata (Full)

35 mins 35 secs, Intense

31 mins 20 secs, Intense

6 mins 40 secs, Moderate

6 minutes, Beginner

Modified Tabata - Arms

Modified Tabata - Arms

28 minutes, Intense

8 minutes, Intense

Quickdraw Adjustable Dumbbells

Top Choice for this Workout

Quickdraw Adjustable Dumbbells

We love these adjustable dumbbells from Rep Fitness. They take up very little space and are also very durable compared to other adjustable dumbbells on the market.

Workouts with the same Equipment

Beginner Strength Training

Beginner Strength Training

31 mins 7 secs, Beginner

30 min WHOLE BODY WORKOUT | Dumbbells + Booty Band (Optional) | Warm Up and Cool Down Included

30 min WHOLE BODY WORKOUT | Dumbbells + Booty Band (Optional) | Warm Up and Cool Down Included

35 mins 58 secs, Moderate

Come On Let’s sweat

Come On Let’s sweat

18 minutes, Beginner

Awakened Glutes & Hamstrings | Epic Heat - Day 11

Awakened Glutes & Hamstrings | Epic Heat - Day 11

39 mins 36 secs, Intense

31 mins 41 secs, Intense

Tennis Fitness Workout

Tennis Fitness Workout

24 mins 15 secs, Intense