Moderate Workout

Full

Moderate Duration 24 minutes

Target Areas: Core, Arms

Equipment: Dumbbells, Bench, Chair, Kettlebells

Added By Mohsen Gha

Tags

Home Gym Workouts Ab & Core Workouts Dumbbell Workouts Bench Workouts Chair Workouts Kettlebell Workouts

Description

Full

Exercises

Set 1: 1 round

Dumbbell Left Side Bends

Dumbbell Left Side Bends

30 seconds

Bottom to Bottom Squats

Bottom to Bottom Squats

30 seconds

Cobra

30 seconds

Body Circles

30 seconds

Cross Jacks

30 seconds

Diamond Push Ups

Diamond Push Ups

35 seconds

Push-up Knee Tucks

Push-up Knee Tucks

45 seconds

Big Forward Arm Circles

Big Forward Arm Circles

1 minute

1 2 Burpees

30 seconds

Alternating Side Planks

Alternating Side Planks

45 seconds

5 Way Push Ups

1 minute

Rest

1 minute

Left Concentrated Bicep Curls

Left Concentrated Bicep Curls

3 minutes

Chair Tricep Dips

Chair Tricep Dips

30 seconds

Kettlebell Hammer Curls

Kettlebell Hammer Curls

30 seconds

Plank with Arm Lifts

Plank with Arm Lifts

30 seconds

Dumbbell Side Bends

Dumbbell Side Bends

45 seconds

Plank

1 minute

Rest

1 minute

Bicycle Crunches

Bicycle Crunches

45 seconds

Reverse Crunches

Reverse Crunches

1 minute

Fifer Scissors

1 minute

Crunches

1 minute

Bent Knee Twists

Bent Knee Twists

1 minute

Rest

30 seconds

Squats

1 minute

Floor Bridge

30 seconds

Ankle Grabbers

30 seconds

Big Reverse Arm Circles

Big Reverse Arm Circles

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

✓ 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.

Quickdraw Adjustable Dumbbells

Power Systems Hex Dumbbells

Bowflex SelectTech 552 Adjustable Dumbbells

Rep Fitness AB-511 Adjustable Weight Bench

FLYBIRD Adjustable Weight Bench

Power Systems Kettlebells

Amazon Basics Vinyl Kettlebell

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

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