Moderate Workout

Improvement

Moderate Duration 45 minutes

Target Areas: Shoulders, Back

Equipment: Barbell, Exercise Mat, Dumbbells, Kettlebells, Bench, Wall, Pull Up Bar

Added By Laura Anastasio

Tags

Full Gym Workouts Shoulder Workouts Barbell Workouts Dumbbell Workouts Kettlebell Workouts Bench Workouts Wall Workouts Pull Up Bar Workouts

Exercises

Set 1: 1 round

Wrist Circles

20 seconds

Outward Wrist Circles

Outward Wrist Circles

10 seconds

Inward Wrist Circles

Inward Wrist Circles

10 seconds

Wrist Extensor Stretches

Wrist Extensor Stretches

20 seconds

Wrist Flexor Stretches

Wrist Flexor Stretches

20 seconds

Body Hugs

20 seconds

Backward Shoulder Rolls

Backward Shoulder Rolls

10 seconds

Set 2: 3 rounds

Barbell Reverse Curl to Press

Barbell Reverse Curl to Press

30 seconds

Barbell Reverse Grip Row

20 seconds

Rest

20 seconds

Set 3: 3 rounds

Push-Ups

25 seconds

Reverse Elbow Plank

Reverse Elbow Plank

20 seconds

Child's Pose

20 seconds

Dumbell Back Row

Dumbell Back Row

30 seconds

Overhead Press

20 seconds

Plank with Shoulder Taps

Plank with Shoulder Taps

20 seconds

Rest

30 seconds

Set 4: 3 rounds

Diamond Push Ups

Diamond Push Ups

25 seconds

Upward Plank

20 seconds

Child's Pose

20 seconds

Right Lawnmower with Kettlebell

Right Lawnmower with Kettlebell

20 seconds

Left Lawnmower with Kettlebell

Left Lawnmower with Kettlebell

20 seconds

Dumbbell Upright Rows

Dumbbell Upright Rows

20 seconds

Rest

30 seconds

Set 5: 3 rounds

Push-Up Bird Dog

Push-Up Bird Dog

25 seconds

Reverse Table Top

Reverse Table Top

20 seconds

Child's Pose

20 seconds

Dumbbell Fly

20 seconds

Dumbbell Side Bends

Dumbbell Side Bends

40 seconds

Rest

30 seconds

Set 6: 2 rounds

Spiderman Push-Ups

Spiderman Push-Ups

20 seconds

Child's Pose

20 seconds

Star Push-ups

20 seconds

Child's Pose

20 seconds

Plank

1 minute

Straight Back Rowing with Curl

Straight Back Rowing with Curl

30 seconds

Side Bends

20 seconds

Left Lunge Easy Twist

Left Lunge Easy Twist

20 seconds

Right Twisting Down Dog

Right Twisting Down Dog

10 seconds

Right Lunge Easy Twist

Right Lunge Easy Twist

20 seconds

Left Twisting Down Dog

Left Twisting Down Dog

10 seconds

Feet on Wall Push-Ups

Feet on Wall Push-Ups

20 seconds

Wall Plank

30 seconds

Child's Pose

20 seconds

Handstand

30 seconds

Hip Flexor Stretch Right

Hip Flexor Stretch Right

10 seconds

Hip Flexor Stretch Left

Hip Flexor Stretch Left

10 seconds

Pull-ups

20 seconds

90 Lat Stretch

30 seconds

Chin Ups

20 seconds

Hang

10 seconds

Extended Child's Pose

Extended Child's Pose

10 seconds

Child's Pose with Side Reaches

Child's Pose with Side Reaches

20 seconds

Child's Pose with Reverse Prayer

Child's Pose with Reverse Prayer

10 seconds

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Quickdraw Adjustable Dumbbells

Top Choice for this Workout

Quickdraw Adjustable Dumbbells

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