Moderate Workout

Workout

Moderate Duration 1 h 24 m

Target Areas: Legs

Equipment: Kettlebells, Dumbbells, Wall, No Equipment

Added By Betoye Duangta

Tags

Home Gym Workouts Leg Workouts Kettlebell Workouts Dumbbell Workouts Wall Workouts Zero Equipment Workouts

Exercises

Set 1: 1 round

Cat Cow

1 minute

Full Plank with Leg Lifts

Full Plank with Leg Lifts

30 seconds

Oblique V-Sits

30 seconds

Rest

30 seconds

Advanced Crow Sequence

Advanced Crow Sequence

1 minute

Downward Facing Dog with Right Leg Raise

Downward Facing Dog with Right Leg Raise

30 seconds

Downward-Facing Dog with Left Leg Raise

Downward-Facing Dog with Left Leg Raise

30 seconds

Sit Throughs

30 seconds

Rest

30 seconds

Advanced Left Pyramid

Advanced Left Pyramid

1 minute

Advanced Right Pyramid

Advanced Right Pyramid

1 minute

Cat Cow

1 minute

Downward Facing Dog

Downward Facing Dog

1 minute

Upward Facing Dog

Upward Facing Dog

1 minute

Rest

20 seconds

Bottom to Bottom Squats

Bottom to Bottom Squats

1 minute

Garland Pose

1 minute

Lying Left Leg Kicks

Lying Left Leg Kicks

1 minute

Lying Left Leg Lifts

Lying Left Leg Lifts

1 minute

Lying Right Leg Kicks

Lying Right Leg Kicks

1 minute

Lying Right Leg Lifts

Lying Right Leg Lifts

1 minute

Rest

30 seconds

Advanced Left Pyramid

Advanced Left Pyramid

1 minute

Advanced Right Pyramid

Advanced Right Pyramid

1 minute

Butterfly

1 minute

Front Kicks

1 minute

Butterfly with Heel Tap

Butterfly with Heel Tap

1 minute

Butterfly with Leg Extension

Butterfly with Leg Extension

1 minute

Rest

10 seconds

Angel Arms

1 minute

Alternate Nostril Breathing

Alternate Nostril Breathing

1 minute

Big Reverse Arm Circles

Big Reverse Arm Circles

1 minute

Chest Openers

1 minute

Hamstring and Shoulder Stretches

Hamstring and Shoulder Stretches

1 minute

Down Unders

1 minute

Rest

10 seconds

Arm Pumps

1 minute

Big Forward Arm Circles

Big Forward Arm Circles

1 minute

Big Reverse Arm Circles

Big Reverse Arm Circles

1 minute

Bow Pose

1 minute

Governators

1 minute

Rest

30 seconds

Set 2: 1 round

Advanced Left Lizard

Advanced Left Lizard

1 minute

Advanced Right Lizard

Advanced Right Lizard

1 minute

Horse Stance

1 minute

Modified Chaturanga

Modified Chaturanga

30 seconds

Seated Archer

1 minute

Big Toe Forward Bend

Big Toe Forward Bend

1 minute

Left Half Split

Left Half Split

1 minute

Right Half Split

Right Half Split

1 minute

Rest

20 seconds

Rapid Punches

1 minute

Wrist Extensor Stretches

Wrist Extensor Stretches

1 minute

Wrist Flexor Stretches

Wrist Flexor Stretches

1 minute

Alternating Lateral Lunge with Kettlebell

Alternating Lateral Lunge with Kettlebell

1 minute

Basic Sun Salutation

Basic Sun Salutation

1 minute

Double Pigeon

1 minute

Lying Left Leg Circles

Lying Left Leg Circles

30 seconds

Lying Right Leg Circles

Lying Right Leg Circles

30 seconds

Rest

30 seconds

Balancing Stick

Balancing Stick

1 minute

90 Lat Stretch

1 minute

Double Crunches

Double Crunches

30 seconds

Fifer Scissors

1 minute

Glute Kickbacks

Glute Kickbacks

1 minute

Alternating Side Reaches

Alternating Side Reaches

1 min 30 secs

Child's Pose with Side Reaches

Child's Pose with Side Reaches

1 minute

90-90 Crunch Taps

90-90 Crunch Taps

1 minute

Ab Chop Ups

1 minute

Boat Pose

1 minute

Elbow to Knee

1 minute

Rest

1 minute

Body Circles

1 minute

Child's Pose

1 minute

Legs up the Wall

Legs up the Wall

2 minutes

Staff Pose

1 minute

Basic Yogic Breath

Basic Yogic Breath

2 minutes

Standing Crescent Moon Pose

Standing Crescent Moon Pose

1 minute

Elbows-Out Chest Stretches

Elbows-Out Chest Stretches

1 minute

7 Point Touches

7 Point Touches

1 minute

Bike Slowly

2 minutes

1 2 Burpees

1 minute

C Curve Tucks

1 minute

Crunchy Frogs

1 minute

Double Leg Stretch

Double Leg Stretch

1 minute

Rest

1 minute

Gorilla

1 minute

Angel Arms

1 minute

Hollow Body Holds

Hollow Body Holds

1 minute

Ankle Grabbers

30 seconds

Corpse

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

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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.

Power Systems Kettlebells

Amazon Basics Vinyl Kettlebell

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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