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Moderate Workout

Pump It

Moderate   22 minutes

Target Areas: Full Body

Mary Isabella
 		    Added By Mary Isabella
Pump It
Tags
Full Body Workouts

Exercises

Set 1: 1 round
Jog on the Spot
Jog on the Spot
30 seconds
High Knees
High Knees
30 seconds
Butt Kickers
Butt Kickers
30 seconds
Bicycle Crunches
Bicycle Crunches
20 seconds
Seal Jacks
Seal Jacks
20 seconds
Floor Bridge
Floor Bridge
30 seconds
Downward Facing Dog
Downward Facing Dog
30 seconds
Rest
Rest
30 seconds

Set 2: 1 round
Jumping Jacks
Jumping Jacks
20 seconds
Child's Pose
Child's Pose
15 seconds
Jumping Jacks
Jumping Jacks
20 seconds
Child's Pose
Child's Pose
15 seconds
Jumping Jacks
Jumping Jacks
20 seconds
Child's Pose
Child's Pose
15 seconds
Rest
Rest
20 seconds

Set 3: 1 round
Jumping Lunges
Jumping Lunges
20 seconds
Floor Bridge
Floor Bridge
15 seconds
Jumping Lunges
Jumping Lunges
20 seconds
Floor Bridge
Floor Bridge
15 seconds
Jumping Lunges
Jumping Lunges
20 seconds
Floor Bridge
Floor Bridge
15 seconds
Rest
Rest
20 seconds

Set 4: 1 round
Push-Ups
Push-Ups
10 reps
Downward Facing Dog
Downward Facing Dog
15 seconds
Push-Ups
Push-Ups
10 reps
Downward Facing Dog
Downward Facing Dog
15 seconds
Push-Ups
Push-Ups
10 reps
Downward Facing Dog
Downward Facing Dog
15 seconds
Rest
Rest
20 seconds

Set 5: 1 round
Elbow Plank
Elbow Plank
40 seconds
Child's Pose
Child's Pose
15 seconds
Elbow Plank
Elbow Plank
40 seconds
Child's Pose
Child's Pose
15 seconds
Elbow Plank
Elbow Plank
40 seconds
Child's Pose
Child's Pose
15 seconds
Rest
Rest
20 seconds

Set 6: 1 round
Jack Jump Tucks
Jack Jump Tucks
15 reps
Cat Cow
Cat Cow
15 seconds
Jack Jump Tucks
Jack Jump Tucks
15 reps
Cat Cow
Cat Cow
15 seconds
Jack Jump Tucks
Jack Jump Tucks
15 reps
Cat Cow
Cat Cow
15 seconds
Rest
Rest
20 seconds

Set 7: 1 round
Burpees
Burpees
10 reps
Bent Knee Twists
Bent Knee Twists
15 seconds
Burpees
Burpees
10 reps
Bent Knee Twists
Bent Knee Twists
15 seconds
Burpees
Burpees
10 reps
Bent Knee Twists
Bent Knee Twists
15 seconds
Rest
Rest
20 seconds

Set 8: 1 round
Quad Stretches
Quad Stretches
20 seconds
Rolling Back Stretch
Rolling Back Stretch
20 seconds
Hamstring and Shoulder Stretches
Hamstring and Shoulder Stretches
20 seconds
Child's Pose
Child's Pose
20 seconds
Corpse
Corpse
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.

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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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