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Moderate Workout

Back

Moderate   27 minutes

Target Areas: Back, Shoulders

Equipment: Dumbbell, Medicine Ball, Foam Roller, Wall

Brian White
 		    Added By Brian White
Back
Tags
Full Gym Workouts Back Workouts Dumbbell Workouts Medicine Ball Workouts Foam Roller Workouts Wall Workouts

Exercises

Set 1: 1 round
Big Forward Arm Circles
❤️ Moderate (Zone 2)
Big Forward Arm Circles
25 seconds
Rest
Rest
5 seconds
Big Reverse Arm Circles
❤️ Moderate (Zone 2)
Big Reverse Arm Circles
25 seconds
Rest
Rest
5 seconds
Center Leg Stretch
Center Leg Stretch
20 seconds
Rest
Rest
8 seconds
Dolphin Dog
Dolphin Dog
45 seconds
Rest
Rest
8 seconds
Alternating Bent Over Rows
Weights: Moderate
Alternating Bent Over Rows
45 seconds
Rest
Rest
8 seconds
1 2 Burpees
❤️ Moderate (Zone 2)
1 2 Burpees
1 minute
Rest
Rest
8 seconds
Ball Reaches on Foam Roller
Ball Reaches on Foam Roller
1 minute
Rest
Rest
8 seconds
Elbow Plank
Elbow Plank
45 seconds
Rest
Rest
8 seconds
Dumbbell Rear Lateral Raises
Weights: Moderate
Dumbbell Rear Lateral Raises
45 seconds
Rest
Rest
8 seconds
One Arm Dumbbell Row
Weights: Moderate
One Arm Dumbbell Row
1 minute
Rest
Rest
8 seconds
Inchworms
Inchworms
45 seconds
Rest
Rest
1 minute

Set 2: 1 round
Alternating Bent Over Rows
Weights: Moderate
Alternating Bent Over Rows
45 seconds
Rest
Rest
8 seconds
1 2 Burpees
❤️ Moderate (Zone 2)
1 2 Burpees
1 minute
Rest
Rest
8 seconds
Ball Reaches on Foam Roller
Ball Reaches on Foam Roller
1 minute
Rest
Rest
8 seconds
Elbow Plank
Elbow Plank
45 seconds
Rest
Rest
8 seconds
Dumbbell Rear Lateral Raises
Weights: Moderate
Dumbbell Rear Lateral Raises
45 seconds
Rest
Rest
8 seconds
One Arm Dumbbell Row
Weights: Moderate
One Arm Dumbbell Row
1 minute
Rest
Rest
8 seconds
Inchworms
Inchworms
45 seconds
Rest
Rest
1 minute

Set 3: 1 round
Alternating Bent Over Rows
Weights: Moderate
Alternating Bent Over Rows
45 seconds
Rest
Rest
8 seconds
1 2 Burpees
❤️ Moderate (Zone 2)
1 2 Burpees
1 minute
Rest
Rest
8 seconds
Ball Reaches on Foam Roller
Ball Reaches on Foam Roller
1 minute
Rest
Rest
8 seconds
Elbow Plank
Elbow Plank
45 seconds
Rest
Rest
8 seconds
Dumbbell Rear Lateral Raises
Weights: Moderate
Dumbbell Rear Lateral Raises
45 seconds
Rest
Rest
8 seconds
One Arm Dumbbell Row
Weights: Moderate
One Arm Dumbbell Row
1 minute
Rest
Rest
8 seconds
Inchworms
Inchworms
45 seconds
Rest
Rest
5 seconds
Advanced Left Pyramid
Advanced Left Pyramid
25 seconds
Rest
Rest
5 seconds
Advanced Right Pyramid
Advanced Right Pyramid
25 seconds
Rest
Rest
5 seconds
Alternating Side Reaches
Alternating Side Reaches
45 seconds
Rest
Rest
5 seconds
90 Lat Stretch
90 Lat Stretch
30 seconds
Fist Bumps
Fist Bumps
5 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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