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Moderate Workout

Weekend Workout

Moderate   33 minutes

Target Areas: Lower Body

Equipment: Strength Machine, Chair, Resistance Bands, Cable Pulley Machine, Dumbbells, Stability Ball, Wall, Exercise Mat

Emma Medina
 		    Added By Emma Medina
Weekend Workout
Tags
Full Gym Workouts Lower Body Workouts Strength Machine Workouts Chair Workouts Resistance Band Workouts Cable Pulley Machine Workouts Dumbbell Workouts Exercise Ball Workouts Wall Workouts

Exercises

Set 1: 1 round
Good Morning Sunshines
Good Morning Sunshines
40 seconds
Feel your chest and shoulders open up as you take in several deep breaths from your belly.
Chest Openers
40 seconds
Alternate sides. Lean your torso to the side of your resting arm and extend like you're trying to touch the sky. Make this stretch more dynamic by bending your knees and pivoting your toes a little as you reach to the side.
Alternating Side Reaches
30 seconds
Cross Knees to Elbows
Cross Knees to Elbows
30 seconds
Torso Twists
Torso Twists
30 seconds
High Knee Obliques
High Knee Obliques
30 seconds
Side Cross Kicks
Side Cross Kicks
30 seconds
Cross Jacks
Cross Jacks
30 seconds
Hamstring Curls
Hamstring Curls
1 minute
Lower and repeat, alternating sides.
Lateral Leg Lifts
1 minute

Set 2: 1 round
Torso Twist with Band
Torso Twist with Band
30 seconds
Transition
Transition
5 seconds
Cable Lat Pull Down
1 minute
Transition
Transition
15 seconds
Left Dumbbell Woodchops
Left Dumbbell Woodchops
30 seconds
Right Dumbbell Woodchops
Right Dumbbell Woodchops
30 seconds
Weighted Sumo Squat
Weighted Sumo Squat
30 seconds
Dumbbell Deadlifts
Dumbbell Deadlifts
45 seconds
Rest
15 seconds

Set 3: 1 round
Dumbbell Fly on Ball
Dumbbell Fly on Ball
45 seconds
Stability Ball Chest Press
Stability Ball Chest Press
45 seconds
Transition
Transition
15 seconds
Stability Ball Tricep Extension
Stability Ball Tricep Extension
45 seconds
Stand with your feet shoulder width apart, your knees slightly bent and your abs drawn in.
Alternating Bicep Curls
45 seconds
Dumbbell Front Raises
Dumbbell Front Raises
30 seconds
Arm Pumps
Arm Pumps
30 seconds
As the exercise gets harder, resist the urge to swing your body.
Dumbbell Lateral Shoulder Raises
30 seconds
Bend at the waist, bend your elbows and pull the dumbbells to your rib cage. Start the row, by tensing up your back muscles first, then pulling with your lats before activating your biceps and deltoids.
Dumbbell Bent Over Rows
30 seconds
Dumbbell V-Raises
Dumbbell V-Raises
30 seconds
Rest
15 seconds

Set 4: 1 round
Wall Ball Squats
Wall Ball Squats
1 minute
Side Lunges
Side Lunges
1 minute
Bird Dog
Bird Dog
40 seconds
Contralateral Limb Raises
Contralateral Limb Raises
30 seconds
Floor Bridge
Floor Bridge
30 seconds
90-90 Crunches
90-90 Crunches
30 seconds
Transition
Transition
5 seconds
Kneeling Left Side Plank
Kneeling Left Side Plank
30 seconds
Transition
Transition
5 seconds
Kneeling Right Side Plank
Kneeling Right Side Plank
30 seconds
Transition
Transition
5 seconds
Left Lying Clams
Left Lying Clams
30 seconds
Transition
Transition
5 seconds
Right Lying Clams
Right Lying Clams
30 seconds

Set 5: 1 round
Lie on your stomach with your toes tucked in. Press your forearms on the ground and lift your body into a straight line.
Elbow Plank
30 seconds
Fold over.
Child's Pose
20 seconds
Your hips should stay low as you do this. Increase your speed to increase your heart rate.
Mountain Climbers
30 seconds
Floor Bridge
Floor Bridge
30 seconds
Full Plank with Leg Lifts
Full Plank with Leg Lifts
30 seconds
Fold over.
Child's Pose
30 seconds
Transition
Transition
15 seconds

Set 6: 1 round
Tricep Stretches
Tricep Stretches
1 minute
Shoulder Stretches
Shoulder Stretches
1 minute
Quad Stretches
Quad Stretches
1 minute
Buddy Hamstring Stretches
Buddy Hamstring Stretches
1 minute
Floor Knee to Chest Stretch
Floor Knee to Chest Stretch
1 minute
Pretzel Stretches
Pretzel Stretches
1 minute
Lying Spinal Twist
Lying Spinal Twist
1 minute

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Recommended Gear

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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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