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Moderate Workout

Bodywork

Moderate   27 minutes

Target Areas: Full Body

Equipment: Chair, Exercise Mat

Peter Kemmeren
 		    Added By Peter Kemmeren
Bodywork
Tags
Bodyweight Workouts Full Body Workouts Chair Workouts

Exercises

Set 1: 1 round
The Heisman Shuffle
The Heisman Shuffle
30 seconds
Skips in Place
Skips in Place
30 seconds
Butt Kickers
Butt Kickers
30 seconds
Carioca
Carioca
30 seconds
Traveling High Knees
Traveling High Knees
30 seconds
Jumping Jacks
Jumping Jacks
30 seconds
Rest
Rest
10 seconds

Set 2: 2 rounds
Push-Up and Rotation
Push-Up and Rotation
30 seconds
Burpees
Burpees
30 seconds
Transition
Transition
5 seconds
Bulgarian Split Squats
Bulgarian Split Squats
1 minute
Transition
Transition
5 seconds
Plank with Shoulder Taps
Plank with Shoulder Taps
30 seconds
High-Plank and Knee Draw
High-Plank and Knee Draw
45 seconds
Transition
Transition
5 seconds
Jump or Step Legs to Hands
Jump or Step Legs to Hands
30 seconds
Transition
Transition
5 seconds
Side Lunges
Side Lunges
45 seconds
Transition
Transition
5 seconds
Push-Ups
Push-Ups
30 seconds
Transition
Transition
5 seconds
Squat Jumps
Squat Jumps
45 seconds
Transition
Transition
5 seconds
Big Forward Arm Circles
Big Forward Arm Circles
30 seconds
Big Reverse Arm Circles
Big Reverse Arm Circles
30 seconds
Rest
Rest
30 seconds

Set 3: 2 rounds
Mountain Climbers
Mountain Climbers
30 seconds
Elbows to Hands Plank
Elbows to Hands Plank
30 seconds
Tricep Dips
Tricep Dips
30 seconds
Rest
Rest
20 seconds
Plank with Toe Taps
Plank with Toe Taps
30 seconds
Alternating Side Planks
Alternating Side Planks
45 seconds
Upward Plank
Upward Plank
30 seconds
Elbow Plank
Elbow Plank
30 seconds

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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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