Moderate Workout

Ayers

Moderate Duration 12 minutes

Added By Ginger Wanko

Exercises

Set 1: 1 round

Warmup

1 minute

Jumping Jacks

30 seconds

Recover

15 seconds

Burpees

15 seconds

Rest

10 seconds

Seal Jacks

15 seconds

Rest

15 seconds

Mountain Climbers

Mountain Climbers

15 seconds

Rest

15 seconds

Prisoner Squats

Prisoner Squats

30 seconds

Push-Ups

20 seconds

Rest

20 seconds

Four Square Hops

30 seconds

Full Right Side Plank

Full Right Side Plank

30 seconds

Full Left Side Plank

Full Left Side Plank

30 seconds

Four Square Hops

20 seconds

Rest

45 seconds

Wall Sit

35 seconds

Russian Twists

30 seconds

Wall Sit

20 seconds

High-Plank and Knee Draw

High-Plank and Knee Draw

45 seconds

Rest

45 seconds

Squat Thrusts

30 seconds

Bent Single Leg Floor Bridges

Bent Single Leg Floor Bridges

30 seconds

Rest

30 seconds

Walking Plank To Push Up

30 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.

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

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