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Moderate Workout

Friday

Moderate   30 minutes

Chris Stl
 		    Added By Chris Stl
Friday
Description

For this workout you will need weight bench, barbell, lat pulldown bar (pullup bar can be substituted), dumbbells, and fitness ball

Exercises

Set 1: 3 rounds
Barbell Clean and Press
Barbell Clean and Press
30 seconds
Rest
Rest
10 seconds
Dumbbell Fly
Dumbbell Fly
30 seconds
Rest
Rest
10 seconds
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
30 seconds
Rest
Rest
10 seconds
Alternating Bicep Curls
Alternating Bicep Curls
30 seconds
Rest
Rest
10 seconds
Bench Press
Bench Press
30 seconds
Rest
Rest
10 seconds

Set 2: 3 rounds
Dumbell Back Row
Dumbell Back Row
30 seconds
Rest
Rest
10 seconds
Lunge to Shoulder Press
Lunge to Shoulder Press
30 seconds
Rest
Rest
10 seconds
Lat Bar Pulldowns
30 seconds
Rest
Rest
10 seconds
Jumping Jacks
Jumping Jacks
30 seconds
Rest
Rest
10 seconds
Push-Ups
Push-Ups
30 seconds
Rest
Rest
10 seconds

Set 3: 3 rounds
Ball Crunches
Ball Crunches
30 seconds
Rest
Rest
10 seconds
Left Oblique Ball Crunches
Left Oblique Ball Crunches
30 seconds
Rest
Rest
10 seconds
Right Oblique Ball Crunches
Right Oblique Ball Crunches
30 seconds
Rest
Rest
10 seconds
Ab Ball Raises
Ab Ball Raises
30 seconds
Rest
Rest
10 seconds
Ball Plank with Leg Lifts
Ball Plank with Leg Lifts
30 seconds
Rest
Rest
10 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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