Moderate Workout

Super Baum

Moderate Duration 20 minutes

Target Areas: Full Body

Equipment: Chair, Exercise Mat

Added By Yfl Itwin

Tags

Bodyweight Workouts Full Body Workouts Chair Workouts

Exercises

Set 1: 1 round

Lower your torso until your elbows form a 90 degree angle. Make sure to maintain your plank position and keep your neck neutral. Push back up to high plank by straightening your arms. Repeat.

25 reps

20 reps

Dolphin Push-Ups

Dolphin Push-Ups

20 reps

30 seconds

Lie on your back with your knees bent and your hands behind neck. Inhale.

20 reps

High Glute Kickbacks

High Glute Kickbacks

40 reps

Slowly lower down from each crunch and return to the starting position.

Cross Body Crunches

20 reps

Prone Reverse Fly

20 reps

20 reps

30 seconds

Slowly cross your right elbow to your left knee and alternate sides using one movement per breath. Remember to extend the leg you just tapped with your elbow out straight, bringing your opposite knee in closer.

Bicycle Crunches

30 reps

Lie on your stomach with your toes tucked in. Press your forearms on the ground and lift your body into a straight line.

45 seconds

20 reps

Diamond Push Ups

Diamond Push Ups

15 reps

20 reps

Chair Tricep Dips

Chair Tricep Dips

20 reps

Bottom to Bottom Squats

Bottom to Bottom Squats

30 seconds

Wall Angel

15 reps

❤️ Moderate (Zone 2)

Hand Squeezers

40 reps

❤️ Vigorous (Zone 3)

1 minute

Right Back Kicks

❤️ Vigorous (Zone 3)

Right Back Kicks

30 seconds

Left Back Kicks

❤️ Vigorous (Zone 3)

Left Back Kicks

30 seconds

❤️ Vigorous (Zone 3)

1 minute

Stand in a staggered position with both fists guarding your face.

❤️ Vigorous (Zone 3)

Straight Punches

1 minute

Advanced Left Pyramid

Advanced Left Pyramid

1 minute

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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.

JadeYoga Harmony Yoga Mat

JadeYoga Voyager Yoga Mat

Gorilla Mats Premium Large Exercise Mat

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

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Workout Categories

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Bodyweight

YouTube

Community Created

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Toning

Full Body