Moderate Workout

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Moderate Duration 54 minutes

Target Areas: Full Body

Equipment: Dumbbells, Exercise Bands

Added By Michele Lindhardsen

Tags

Home Gym Workouts Full Body Workouts Dumbbell Workouts

Exercises

Set 1: 1 round

Warm Up

8 minutes

Set 2: 1 round

Squats

1 minute

Squat Pulses

30 seconds

Drop Squats

1 minute

Tip Toe Squats

1 minute

Squats

1 minute

Side Squats

1 minute

Max Rep Squats

1 minute

Set 3: 1 round

Dumbbell Chest Press

Dumbbell Chest Press

4 minutes

Set 4: 1 round

Puls

2 minutes

Pause

1 minute

Set 5: 1 round

Tricep Dips

30 seconds

Tricep Extensions

Tricep Extensions

1 minute

Tricep Push Ups

Tricep Push Ups

30 seconds

Tricep Extensions

Tricep Extensions

1 minute

Tricep Dips

30 seconds

Set 6: 1 round

Deep Lunges

1 minute

Deep Lunges

1 minute

Plyo Lunges

1 minute

Reverse Lunge to Right Side Lunge

Reverse Lunge to Right Side Lunge

30 seconds

Reverse Lunge to Left Side Lunges

Reverse Lunge to Left Side Lunges

30 seconds

Dynamic Lunges

1 minute

Set 7: 1 round

Alternating Bicep Curls

Alternating Bicep Curls

1 minute

Band Bicep Curls

Band Bicep Curls

1 minute

Isometric Bicep Curls

Isometric Bicep Curls

1 minute

Set 8: 1 round

Puls

2 minutes

Pause

1 minute

Set 9: 1 round

Lunge to Shoulder Press

Lunge to Shoulder Press

1 minute

Plank with Shoulder Taps

Plank with Shoulder Taps

1 minute

Band Shoulder Press

Band Shoulder Press

1 minute

Shoulder Opener with Band

Shoulder Opener with Band

1 minute

Squats to Shoulder Press with Band

Squats to Shoulder Press with Band

30 seconds

Backward Shoulder Rolls

Backward Shoulder Rolls

30 seconds

Plank with Shoulder Taps

Plank with Shoulder Taps

1 minute

Set 10: 1 round

Sit-Ups

30 seconds

Sit Ups with Reach Ups

Sit Ups with Reach Ups

30 seconds

V-Sit Holds

30 seconds

Half Side Planks

Half Side Planks

30 seconds

Oblique V-Sits

30 seconds

Kimura Sit-Ups

30 seconds

Hamstring Sit-Up Rolls

Hamstring Sit-Up Rolls

30 seconds

Explosive Hamstring Sit-Up Rolls

Explosive Hamstring Sit-Up Rolls

30 seconds

Elbow Plank

30 seconds

Back Raise

1 minute

Leg Lifts

30 seconds

Set 11: 1 round

Quad Stretches

30 seconds

Left Side Stretch

Left Side Stretch

30 seconds

Wall Calf Stretches

Wall Calf Stretches

30 seconds

Standing Leg Stretches

Standing Leg Stretches

30 seconds

Chest Stretch

30 seconds

Seated Moon Stretch

Seated Moon Stretch

15 seconds

Neck

30 seconds

Butt Stretches

30 seconds

Back Stretch

1 minute

Leg Crossover Stretches

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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Do this workout in Workout Trainer

✓ Follow along to move-by-move multimedia workouts

✓ Integrated smartwatch & heart rate monitor experience

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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.

Quickdraw Adjustable Dumbbells

Power Systems Hex Dumbbells

Bowflex SelectTech 552 Adjustable Dumbbells

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

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Workout Categories

Featured

Weight Loss

Abs & Core

Bodyweight

YouTube

Community Created

Weightlifting

HIIT

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Toning

Full Body