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Moderate Workout

August Mid

Moderate   42 minutes

Target Areas: Back, Core

Equipment: No Equipment

Aliyu Kun
 		    Added By Aliyu Kun
August Mid
Tags
Bodyweight Workouts Back Workouts Zero Equipment Workouts

Exercises

Set 1: 1 round
Lower your torso until your elbows form a 90 degree angle. Make sure to maintain your plank position and keep your neck neutral. Push back up to high plank by straightening your arms. Repeat.
Push-Ups
20 reps

Set 2: 1 round
Rest
Rest
30 seconds

Set 3: 1 round
Keep your back straight, push back with your hips like you are sitting in a chair. Bend your knees to roughly 90 degrees.
Squats
25 reps

Set 4: 1 round
Rest
Rest
30 seconds

Set 5: 1 round
Lie on your stomach with your toes tucked in and palms by your shoulders. Lift your entire torso up off the ground and create a straight line from head to heels. Keep your hips tucked and shoulders relaxed. Make sure your belly button stays drawn in as you hold the position.
Plank
20 reps

Set 6: 1 round
Rest
Rest
30 seconds

Set 7: 1 round
Lunges
Lunges
12 reps

Set 8: 1 round
Rest
Rest
30 seconds

Set 9: 1 round
Diamond Push-Ups
Diamond Push-Ups
10 reps

Set 10: 1 round
Rest
Rest
30 seconds

Set 11: 1 round
If you're not feeling enough stretch, walk your heels closer toward your body.
Floor Bridge
25 reps

Set 12: 1 round
Rest
Rest
30 seconds

Set 13: 1 round
Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.
Elbow Plank
40 seconds

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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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