Moderate Workout

Mobility

Moderate Duration 32 minutes

Equipment: Wall, Chair, Exercise Mat, Dumbbells, Kettlebells

Added By Bruno De Andrade

Tags

Home Gym Workouts Wall Workouts Chair Workouts Dumbbell Workouts Kettlebell Workouts

Exercises

Set 1: 1 round

20 reps

circles, yes, no, maybe

20 reps

forward and backward

Alternating Arm Swings

Alternating Arm Swings

20 reps

15 reps

each side

15 reps

each side

20 reps

Set 2: 1 round

1 minute

Two Handed Finger Stretch

Two Handed Finger Stretch

1 minute

Straight Leg March

Straight Leg March

15 reps

each side

Side To Side Swings

❤️ Vigorous (Zone 3)

Side To Side Swings

15 reps

each side. high reaching across body

30 seconds

30 seconds

1 minute

Lateral Side Stretch

Lateral Side Stretch

30 seconds

Lateral Side Stretch

Lateral Side Stretch

30 seconds

Chair Tricep Dips

Chair Tricep Dips

30 seconds

hold stretch

Standing Biceps Stretches

Standing Biceps Stretches

30 seconds

30 reps

10 reps

1 minute

hold for a few seconds, reset and repeat

15 reps

1 minute

Crossed Feet Forward Bend

30 seconds

Crossed Feet Forward Bend

30 seconds

15 reps

ATG Split Squats

10 reps

each side

40 seconds

40 seconds

Runner's Lunges

Runner's Lunges

30 seconds

Runner's Lunges

Runner's Lunges

30 seconds

30 seconds

30 seconds

Firm your shoulder blades against your back for maximum effect.

1 minute

30 seconds

30 seconds

Single Leg Calf + Hamstring Stretch

Single Leg Calf + Hamstring Stretch

30 seconds

Single Leg Calf + Hamstring Stretch

Single Leg Calf + Hamstring Stretch

30 seconds

Seated Hamstring

Seated Hamstring

10 reps

Seated Hamstring

Seated Hamstring

30 seconds

1 min 30 secs

start standing and go down. finish seated

30 seconds

Lying Hamstring Extended Leg Stretch

Lying Hamstring Extended Leg Stretch

15 reps

hold leg above knee and stretch it as much as possibl. repeat

30 seconds

30 seconds

INTERNAL HIP ROTATION STRETCH lengthening through top of head

INTERNAL HIP ROTATION STRETCH lengthening through top of head

30 seconds

INTERNAL HIP ROTATION STRETCH lengthening through top of head

INTERNAL HIP ROTATION STRETCH lengthening through top of head

30 seconds

1 minute

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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.

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