Moderate Workout

Workout😽

Moderate Duration 49 minutes

Target Areas: Lower Body

Equipment: Dumbbell, Chair

Added By Debora Gigli

Tags

Home Gym Workouts Lower Body Workouts Dumbbell Workouts Chair Workouts

Exercises

Set 1: 1 round

❤️ Moderate (Zone 2)

1 minute

Left Leg Front Kicks

Left Leg Front Kicks

1 minute

3 Steps and Clap

3 Steps and Clap

1 minute

1 minute

1 minute

1 minute

Alternating Fire Hydrants

Alternating Fire Hydrants

1 minute

Alternating Side Reaches

Alternating Side Reaches

1 minute

1 minute

Basketball Shots

Basketball Shots

1 minute

Set 2: 1 round

Alternating Bicep Curls

Alternating Bicep Curls

1 minute

Alternating Hammer Curls

Alternating Hammer Curls

1 minute

1 minute

Dumbbell Bent Over Rows

Dumbbell Bent Over Rows

1 minute

Dumbbell Lateral Shoulder Raises

Dumbbell Lateral Shoulder Raises

1 minute

Dumbbell Chest Press

Dumbbell Chest Press

1 minute

Dumbbell Lunge and Rotation

Dumbbell Lunge and Rotation

1 minute

Dumbell Back Row

Dumbell Back Row

1 minute

Horizontal Goblet Squats

Horizontal Goblet Squats

1 minute

Lateral Lunge and Shoulder Raise

Lateral Lunge and Shoulder Raise

1 minute

Left Dumbbell Woodchops

Left Dumbbell Woodchops

1 minute

Weighted Sumo Squat

Weighted Sumo Squat

1 minute

Set 3: 1 round

1 minute

Set 4: 1 round

1 minute

1 minute

Left Leg Front Kicks

Left Leg Front Kicks

1 minute

Set 5: 1 round

90-90 Crunch Taps

90-90 Crunch Taps

1 minute

1 minute

Alternating Side Planks

Alternating Side Planks

1 minute

1 minute

Bent Knee Hip Raises

Bent Knee Hip Raises

1 minute

1 minute

1 minute

Set 6: 1 round

Lying Left Leg Back Circles

Lying Left Leg Back Circles

1 minute

Lying Right Leg Back Circles

Lying Right Leg Back Circles

1 minute

Basketball Shots

Basketball Shots

30 seconds

1 minute

45 seconds

45 seconds

1 minute

High-Plank and Knee Draw

High-Plank and Knee Draw

30 seconds

Set 7: 1 round

Squat Front Kicks

Squat Front Kicks

1 minute

30 seconds

1 minute

1 minute

Set 8: 1 round

Lateral Leg Lifts

Lateral Leg Lifts

1 minute

Bulgarian Split Squats

Bulgarian Split Squats

1 minute

High Knee Pulls

High Knee Pulls

1 minute

Standing Leg Stretches

Standing Leg Stretches

1 minute

Set 9: 1 round

Bicep Stretches

Bicep Stretches

1 minute

1 minute

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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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Seated Strength Workout // Total Body Exercises for Seniors & Beginners in a Chair

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Seated Cardio and Strength Workout With Dumbbells - 30 MIN No Impact Full Body Workout (INTENSE!)

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Chair Cardio + Strength | Osteoporosis Friendly

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27 mins 2 secs, Beginner

Strength Training | Isometric & Balance

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28 mins 53 secs, Beginner

Wheelchair HIIT Workout

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22 mins 33 secs, Moderate

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

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

Show More

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Workout Categories

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YouTube

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