Moderate Workout

Let's Do This

Moderate Duration 19 minutes

Target Areas: Core, Shoulders

Equipment: Dumbbell, Kettlebell

Added By Damien O'connor

Tags

Home Gym Workouts Ab & Core Workouts Dumbbell Workouts Kettlebell Workouts

Exercises

Set 1: 1 round

Alternating Hammer Curls

Weights: Moderate

Alternating Hammer Curls

20 reps

Horizontal Goblet Squats

Horizontal Goblet Squats

15 reps

Isometric Bicep Curls

Isometric Bicep Curls

15 reps

Dumbbell Chest Press

Dumbbell Chest Press

20 reps

Kettlebell Strict Press

Kettlebell Strict Press

15 reps

Set 2: 1 round

Crunches with Knee Hugs

Crunches with Knee Hugs

20 reps

Bicycle Crunches

Bicycle Crunches

20 reps

20 reps

20 reps

20 reps

Mountain Climbers

❤️ Moderate (Zone 2)

Mountain Climbers

1 minute

Plank with Arm Lifts

Plank with Arm Lifts

1 minute

1 minute

Set 3: 1 round

Crunches with Knee Hugs

Crunches with Knee Hugs

20 reps

Bicycle Crunches

Bicycle Crunches

20 reps

20 reps

20 reps

20 reps

Mountain Climbers

❤️ Moderate (Zone 2)

Mountain Climbers

1 minute

Plank with Arm Lifts

Plank with Arm Lifts

1 minute

Set 4: 1 round

Crunches with Knee Hugs

Crunches with Knee Hugs

20 reps

Bicycle Crunches

Bicycle Crunches

20 reps

20 reps

20 reps

20 reps

Mountain Climbers

❤️ Moderate (Zone 2)

Mountain Climbers

1 minute

Plank with Arm Lifts

Plank with Arm Lifts

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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Do this workout in Workout Trainer

✓ Follow along to move-by-move multimedia workouts

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✓ Earn points, compete on the Leaderboard, stay motivated!

✓ Scheduling to fit your busy lifestyle

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

Power Systems Kettlebells

Amazon Basics Vinyl Kettlebell

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

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