Skimble
Download on the App Store
Moderate Workout

2016 Workout

Moderate   34 minutes

Target Areas: Legs, Back

Equipment: Chair, Wall, Dumbbell, Jump Rope

Sarah Burrows
 		    Added By Sarah Burrows
2016 Workout
Tags
Home Gym Workouts Leg Workouts Chair Workouts Wall Workouts Dumbbell Workouts Jump Rope Workouts

Exercises

Set 1: 1 round
Clockwise Neck Rolls
Clockwise Neck Rolls
15 seconds
Counter-clockwise Neck Rolls
Counter-clockwise Neck Rolls
15 seconds
Small Forward Arm Circles
Small Forward Arm Circles
25 seconds
Small Reverse Arm Circles
Small Reverse Arm Circles
25 seconds
Left Arm Cross Stretch
Left Arm Cross Stretch
25 seconds
Right Arm Cross Stretch
Right Arm Cross Stretch
25 seconds
Rotating Toe Touches
Rotating Toe Touches
40 seconds
Chest Openers
Chest Openers
30 seconds
Right Quad Stretch
Right Quad Stretch
10 seconds
Left Quad Stretch
Left Quad Stretch
10 seconds
Left Leg Front-and-Back Lunges
Left Leg Front-and-Back Lunges
17 seconds
Right Leg Front-and-Back Lunges
Right Leg Front-and-Back Lunges
17 seconds
Ankle Rolls
10 seconds
Downward Facing Dog
Downward Facing Dog
15 seconds
Floor Knee to Chest Stretch
Floor Knee to Chest Stretch
35 seconds
Walking Inchworms
Walking Inchworms
1 minute
Lying Right Leg Circles
Lying Right Leg Circles
11 seconds
Lying Left Leg Circles
Lying Left Leg Circles
11 seconds
Back Briges/back Walkovers
20 seconds

Set 2: 1 round
Plie Squats with Tip Toes
Plie Squats with Tip Toes
1 minute
Plank
Plank
25 seconds
Tippy Toes
Tippy Toes
15 seconds
Wall Push-Ups with Clap
Wall Push-Ups with Clap
40 seconds
Dumbbell Chest Press
Dumbbell Chest Press
40 seconds
Sit Ups
15 seconds
Frog Crunches
Frog Crunches
28 seconds
Elbows to Hands Plank
Elbows to Hands Plank
1 minute
Rest
Rest
30 seconds
Jumping Jacks
Jumping Jacks
25 seconds
Crunches
Crunches
50 seconds
Wall Push Ups
Wall Push Ups
11 seconds
Push-Ups
Push-Ups
20 seconds
Glute Combo Kickback
Glute Combo Kickback
20 seconds
High-Plank and Knee Draw
High-Plank and Knee Draw
1 minute
V Snaps
14 seconds
Wall Sits with Heel Ups
Wall Sits with Heel Ups
14 seconds
Handstand Push-ups
Handstand Push-ups
25 seconds
Jog on the Spot
Jog on the Spot
1 min 25 secs
Heel Walks
Heel Walks
1 min 25 secs
Straight Single Leg Floor Bridges
Straight Single Leg Floor Bridges
1 minute
Straight Jumps
1 min 35 secs
Bottom to Bottom Squats
Bottom to Bottom Squats
1 minute
Contralateral Limb Raises
Contralateral Limb Raises
40 seconds
90-90 Crunches
90-90 Crunches
1 minute
Plank
Plank
1 min 10 secs
Mountain Climbers
Mountain Climbers
30 seconds
Squats
Squats
1 minute
Jump Rope (Forward)
Jump Rope (Forward)
1 minute
Rest
Rest
1 minute

Set 3: 1 round
Seated Pigeon Pose
Seated Pigeon Pose
59 seconds
Hip Twists
15 seconds
Side Bends
Side Bends
15 seconds
Windmills
Windmills
40 seconds
Neckrolls
10 seconds
High Knee Pulls
High Knee Pulls
15 seconds
Forward Shoulder Rolls And Backwards
Forward Shoulder Rolls And Backwards
33 seconds
Child's Pose
Child's Pose
30 seconds
Corpse
Corpse
1 minute

Related Workouts

Workout
Workout
38 mins 10 secs, Moderate
Week 6 Saturday
Week 6 Saturday
28 minutes, Moderate
Week 6 Thursday
Week 6 Thursday
27 mins 40 secs, Moderate
Weekly Workout
Weekly Workout
30 mins 10 secs, Moderate
Full
Full
1 hr 1 min 15 secs, Moderate
Daily Workout
Daily Workout
30 mins 35 secs, Beginner
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.

Buy Now

Workouts with the same Equipment

Women's Total Body
Women's Total Body
38 mins 30 secs, Intense
Leg Day
Leg Day
1 hr 10 mins, Intense
Muscle Building & losing Weight
Muscle Building & losing Weight
17 mins 10 secs, 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
Download on the App Store   Download Workout Trainer from Google Play.
Log Workout
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.

Show More

You Might Also Like

Harvard Health Warm-Up

Harvard Health Warm-Up

Beginner 7 min  
Back   Chair
Strong Inner Warrior

Strong Inner Warrior

Intense 20 min  
Full Body   Dumbbells, Bench, Medicine Ball, Exercise Mat
Amazing Abs Attack

Amazing Abs Attack

Moderate 10 min  
Core   No Equipment
Warm It Up

Warm It Up

Beginner 7 min  
Core   Exercise Mat
Calorie Count

Calorie Count

Beginner 8 min  
Full Body   Dumbbells
Weekly Workout

Weekly Workout

Moderate 30 min  
Full Body   Chair, Box or Step, Wall, Dumbbell

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

More: Running, Yoga & Pilates, Fitness Tests, Arms, Butt & Legs, Stretching, Strength, Biking, Warmup, Cooldown, Meditation & Breathing, Low Impact, Walking, Rock Climbing, Endurance, Kickboxing, Dance, Women Focused, Men Focused, Senior Focused, Health Issues, Seasonal, Pro, Free