Moderate Workout

Brazos

Moderate Duration 20 minutes

Target Areas: Full Body

Equipment: Bench, Dumbbells

Added By Lorenzo Calvo

Tags

Home Gym Workouts Full Body Workouts Bench Workouts Dumbbell Workouts

Exercises

Set 1: 1 round

20 Dumbbell Squat Jumps

20 Dumbbell Squat Jumps

40 seconds

Transition

10 seconds

15 Right Dumbbell Woodchops

15 Right Dumbbell Woodchops

40 seconds

15 Left Dumbbell Woodchops

15 Left Dumbbell Woodchops

40 seconds

Transition

10 seconds

18 Dumbbell Right Split Jumps

18 Dumbbell Right Split Jumps

30 seconds

18 Dumbbell Left Split Jumps

18 Dumbbell Left Split Jumps

30 seconds

Transition

10 seconds

Set 2: 2 rounds

12 Dumbbell Bent Over Rows

12 Dumbbell Bent Over Rows

40 seconds

12 Dumbbell Squats

12 Dumbbell Squats

40 seconds

8 Alternating Bicep Curls

8 Alternating Bicep Curls

40 seconds

Transition

10 seconds

15 Dumbbell Chest Press

15 Dumbbell Chest Press

50 seconds

Rest

15 seconds

Set 3: 1 round

5 Dumbbell Side Lunges with Hammer Curls

5 Dumbbell Side Lunges with Hammer Curls

1 minute

Rest

10 seconds

Set 4: 2 rounds

15 Dumbbell Rear Lateral Raises

15 Dumbbell Rear Lateral Raises

40 seconds

12 Dumbbell Sumo Squats

12 Dumbbell Sumo Squats

40 seconds

10 Dumbbell Upright Rows

10 Dumbbell Upright Rows

40 seconds

Transition

10 seconds

15 Dumbbell Chest Press

15 Dumbbell Chest Press

50 seconds

Rest

15 seconds

Set 5: 1 round

10 Right Concentrated Bicep Curls

10 Right Concentrated Bicep Curls

50 seconds

Transition

10 seconds

10 Left Concentrated Bicep Curls

10 Left Concentrated Bicep Curls

50 seconds

Transition

10 seconds

12 Tricep Extensions

12 Tricep Extensions

40 seconds

Related Workouts

10 minutes, Beginner

15 mins 40 secs, Moderate

15 mins 10 secs, Moderate

General Brazos+hombros

General Brazos+hombros

26 mins 22 secs, Moderate

1 hr 1 min 30 secs, Intense

10 mins 40 secs, Moderate

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.

Workouts with the same Equipment

Austin’s Monday Workout V1

Austin’s Monday Workout V1

32 mins 53 secs, Moderate

Upper Body EMOM

Upper Body EMOM

31 minutes, Intense

Chest Workout For Women

Chest Workout For Women

15 minutes, Moderate

Glute & Hamstring Strength | 30-Min Dumbbell Power

Glute & Hamstring Strength | 30-Min Dumbbell Power

30 mins 14 secs, Moderate

Grind - Bend And Lift (all Back and Shoulder)

Grind - Bend And Lift (all Back and Shoulder)

38 mins 40 secs, Intense

50 minutes, Intense

Do this workout in Workout Trainer

✓ Follow along to move-by-move multimedia workouts

✓ Integrated smartwatch & heart rate monitor experience

✓ Earn points, compete on the Leaderboard, stay motivated!

✓ Scheduling to fit your busy lifestyle

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.

Rep Fitness AB-511 Adjustable Weight Bench

FLYBIRD Adjustable Weight Bench

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

Show More

You Might Also Like

Amazing Abs Attack

Moderate

10 min

Core

No Equipment

Lose It in No Time!

Moderate

10 min

Full Body

No Equipment

Winter work: Arms

Beginner

12 min

Arms

Dumbbells, Bench

Yoga for Anxiety

Beginner

11 min

Yoga

Exercise Mat

Rock Hard Abs

Intense

10 min

Core

Exercise Mat

Boxeo

Intense

16 min

Upper Body

Workout Categories

Featured

Weight Loss

Abs & Core

Bodyweight

YouTube

Community Created

Weightlifting

HIIT

Cardio

Toning

Full Body