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Moderate Workout

Assman

Moderate   46 minutes

Target Areas: Legs

Equipment: Kettlebell, Strength Machine, Barbell, Box or Step

Mitchell Beck
 		    Added By Mitchell Beck
Assman
Tags
Full Gym Workouts Leg Workouts Kettlebell Workouts Strength Machine Workouts Barbell Workouts Box / Step Workouts

Exercises

Set 1: 1 round
Alternating Kettlebell Swings
Alternating Kettlebell Swings
30 seconds
Rest
Rest
20 seconds
Alternating Kettlebell Swings
Alternating Kettlebell Swings
30 seconds
Rest
Rest
20 seconds
Alternating Kettlebell Swings
Alternating Kettlebell Swings
30 seconds
Rest
Rest
2 minutes

Set 2: 1 round
Leg Press
Weights: Light
Leg Press
12 reps
Rest
Rest
1 minute
Leg Press
Weights: Moderate
Leg Press
10 reps
Rest
Rest
1 minute
Leg Press
Weights: Heavy
Leg Press
8 reps
Rest
Rest
1 minute
Leg Press
Weights: Maximum
Leg Press
6 reps
Rest
Rest
1 minute
Leg Press
Weights: Light
Leg Press
12 reps
Rest
Rest
2 minutes

Set 3: 1 round
Barbell Back Loaded Squats
Weights: Light
Barbell Back Loaded Squats
12 reps
Rest
Rest
1 minute
Barbell Back Loaded Squats
Weights: Moderate
Barbell Back Loaded Squats
12 reps
Rest
Rest
1 minute
Barbell Back Loaded Squats
Weights: Heavy
Barbell Back Loaded Squats
12 reps
Rest
Rest
2 minutes

Set 4: 1 round
Weights: Moderate
Left Lunge with Kettlebell
30 seconds
Weights: Moderate
Right Lunge with Kettlebell
30 seconds
Rest
Rest
1 minute
Weights: Moderate
Left Lunge with Kettlebell
30 seconds
Weights: Moderate
Right Lunge with Kettlebell
30 seconds
Rest
Rest
2 minutes

Set 5: 1 round
Weights: Light
Machine Abductor
12 reps
Rest
Rest
1 minute
Weights: Moderate
Machine Abductor
10 reps
Rest
Rest
1 minute
Weights: Heavy
Machine Abductor
8 reps
Rest
Rest
1 minute
Weights: Maximum
Machine Abductor
6 reps
Rest
Rest
2 minutes

Set 6: 1 round
Weights: Light
Machine adductor
12 reps
Rest
Rest
1 minute
Weights: Moderate
Machine adductor
10 reps
Rest
Rest
1 minute
Weights: Heavy
Machine adductor
8 reps
Rest
Rest
1 minute
Weights: Maximum
Machine adductor
6 reps
Rest
Rest
2 minutes

Set 7: 1 round
Weights: Light
Cable kickbacks
12 reps
Transition
Transition
10 seconds
Weights: Light
Cable kickbacks
12 reps
Rest
Rest
1 minute
Weights: Moderate
Cable kickbacks
10 reps
Transition
Transition
10 seconds
Weights: Moderate
Cable kickbacks
10 reps
Rest
Rest
1 minute
Weights: Heavy
Cable kickbacks
8 reps
Transition
Transition
10 seconds
Weights: Heavy
Cable kickbacks
8 reps
Rest
Rest
1 minute
Weights: Maximum
Cable kickbacks
6 reps
Transition
Transition
10 seconds
Weights: Maximum
Cable kickbacks
6 reps

Set 8: 1 round
Weights: Light
Bench Barbell Calf Raises
12 reps
Rest
Rest
1 minute
Weights: Moderate
Bench Barbell Calf Raises
12 reps
Rest
Rest
1 minute
Weights: Heavy
Bench Barbell Calf Raises
12 reps

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Power Systems Kettlebells
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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.

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