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Moderate Workout

1

Moderate   18 minutes

Target Areas: Core, Back, Shoulders

Equipment: Dumbbells

Martin Skalický
 		    Added By Martin Skalický
1
Tags
Home Gym Workouts Ab & Core Workouts Dumbbell Workouts

Exercises

Set 1: 1 round
Cat Cow
Cat Cow
30 seconds
Elbow to Knee Bird Dogs
Elbow to Knee Bird Dogs
30 seconds
Rest
Rest
10 seconds
Plank
Plank
50 seconds
Right Side Plank
Right Side Plank
30 seconds
Left Side Plank
Left Side Plank
30 seconds
Rest
Rest
15 seconds

Set 2: 1 round
Contralateral Limb Raises
Contralateral Limb Raises
30 seconds
Bird Dog
Bird Dog
30 seconds
Rest
Rest
10 seconds
Elbow Plank with Leg Lifts
Elbow Plank with Leg Lifts
50 seconds
Rest
Rest
10 seconds
Right Side Plank
Right Side Plank
30 seconds
Left Side Plank Dips
Left Side Plank Dips
30 seconds
Rest
Rest
15 seconds

Set 3: 2 rounds
Prisoner Squats
Prisoner Squats
45 seconds
Rest
Rest
10 seconds
Push-Ups
Push-Ups
45 seconds
Rest
Rest
10 seconds
Dumbbell Bent Over Rows
Dumbbell Bent Over Rows
45 seconds
Rest
Rest
10 seconds
Drop Squats
Drop Squats
45 seconds
Rest
Rest
10 seconds
Tricep Kickbacks
Tricep Kickbacks
45 seconds
Isometric Bicep Curls
Isometric Bicep Curls
45 seconds
Chest Openers
Chest Openers
25 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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