Moderate Workout

Upper Body

Moderate Duration 33 minutes

Target Areas: Core

Equipment: Dumbbell, Stability Ball, Resistance Band

Added By Xenia Uth

Tags

Home Gym Workouts Ab & Core Workouts Dumbbell Workouts Exercise Ball Workouts Resistance Band Workouts

Exercises

Set 1: 1 round

❤️ Vigorous (Zone 3)

1 minute

❤️ Vigorous (Zone 3)

30 reps

❤️ Vigorous (Zone 3)

1 minute

Dumbbell Lateral Shoulder Raises

Dumbbell Lateral Shoulder Raises

15 reps

1 minute

40 reps

12 reps

Set 2: 1 round

Bent Knee Twists

Bent Knee Twists

30 reps

Left Side Stretch

Left Side Stretch

1 minute

Bent Knee Twists

Bent Knee Twists

30 reps

1 minute

20 reps

30 reps

1 minute

Set 3: 1 round

Alternating Side Planks

Alternating Side Planks

30 reps

30 reps

❤️ Moderate (Zone 2)

1 minute

❤️ Vigorous (Zone 3)

30 reps

Cross Body Crunches

Cross Body Crunches

30 reps

30 seconds

Set 4: 1 round

Rear Delt Squeeze with Band

Rear Delt Squeeze with Band

10 reps

Shoulder Opener with Band

Shoulder Opener with Band

10 reps

Dumbbell Bent Over Rows

Dumbbell Bent Over Rows

30 reps

Alternating Side Crunches

Alternating Side Crunches

30 reps

1 minute

Cross Knees to Elbows

❤️ Vigorous (Zone 3)

Cross Knees to Elbows

40 reps

30 reps

❤️ Vigorous (Zone 3)

20 reps

Kneeling Diamond Push-Ups

Kneeling Diamond Push-Ups

8 reps

30 reps

1 minute

Set 5: 1 round

1 minute

1 minute

Left Side Stretch

Left Side Stretch

1 minute

20 reps

Scissor Cross Crunches

Scissor Cross Crunches

1 minute

Advanced Left Pyramid

Advanced Left Pyramid

1 minute

Cross Knees to Elbows

Cross Knees to Elbows

30 reps

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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.

Quickdraw Adjustable Dumbbells

Power Systems Hex Dumbbells

Bowflex SelectTech 552 Adjustable Dumbbells

THERABAND Exercise Ball

Rep Fitness Resistance Bands

Power Systems Versa Loop Resistance Bands

Pull Up Assistance Bands for Working Out

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

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