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Moderate Workout

Core

Moderate   53 minutes

Target Areas: Core, Arms, Shoulders

Equipment: Dumbbell, Barbell

Ale Rod
 		    Added By Ale Rod
Core
Tags
Full Gym Workouts Ab & Core Workouts Dumbbell Workouts Barbell Workouts

Exercises

Set 1: 1 round
90-90 Crunch Taps
90-90 Crunch Taps
Reps until failure
90-90 Crunches
90-90 Crunches
Reps until failure
Ab Curls
Ab Curls
Reps until failure
Ankle Grabbers
Ankle Grabbers
Reps until failure
Bent Knee Hip Raises
Bent Knee Hip Raises
Reps until failure
Bicycle Crunches
Bicycle Crunches
Reps until failure
Crunches
Crunches
Reps until failure
Dumbbell Push-Ups
Dumbbell Push-Ups
Reps until failure
Dumbbell Renegade Rows
Dumbbell Renegade Rows
Reps until failure
Dumbbell Right Side Bends
Dumbbell Right Side Bends
Reps until failure
Dumbbell Side Bends
Dumbbell Side Bends
Reps until failure
Elbow Plank
Elbow Plank
1 minute
Elbow Plank with Leg Lifts
Elbow Plank with Leg Lifts
1 minute
Elbow to Knee
Elbow to Knee
Reps until failure
Inclined Plane
Inclined Plane
1 minute
Rest
Rest
15 seconds

Set 2: 1 round
Alternating Bent Over Rows
Alternating Bent Over Rows
Reps until failure
Barbell Deadlift
Barbell Deadlift
Reps until failure
Bow Pose
Bow Pose
1 minute
Center Leg Stretch
Center Leg Stretch
1 minute
Dumbbell Rear Lateral Raises
Dumbbell Rear Lateral Raises
Reps until failure
Elbow Plank
Elbow Plank
1 minute
Left Side Stretch
Left Side Stretch
1 minute
Pelvic Tilt Bridge
Pelvic Tilt Bridge
Reps until failure
Plank
Plank
1 minute
Single Arm Dumbbell Swings
Single Arm Dumbbell Swings
Reps until failure
Rest
Rest
15 seconds

Set 3: 1 round
Alternating Bent Over Rows
Alternating Bent Over Rows
Reps until failure
Alternating Bicep Curls
Alternating Bicep Curls
Reps until failure
Alternating Hammer Curls
Alternating Hammer Curls
Reps until failure
Bicep Curls
Bicep Curls
Reps until failure
Dumbbell Chest Press
Dumbbell Chest Press
Reps until failure
Dumbbell Push-Ups
Dumbbell Push-Ups
Reps until failure
Dumbbell Upright Rows
Dumbbell Upright Rows
Reps until failure
Dumbbell Wrist Curls
Dumbbell Wrist Curls
Reps until failure
Hammer Curls
Hammer Curls
Reps until failure
Push-Ups
Push-Ups
Reps until failure
Tricep Dips
Tricep Dips
Reps until failure
Tricep Push-Ups
Tricep Push-Ups
Reps until failure
Rest
Rest
20 seconds

Set 4: 1 round
Diamond Push-Ups
Diamond Push-Ups
Reps until failure
Dumbbell Chest Press
Dumbbell Chest Press
Reps until failure
Dumbbell Push-Ups
Dumbbell Push-Ups
Reps until failure
Dumbbell Rear Lateral Raises
Dumbbell Rear Lateral Raises
Reps until failure
Dumbbell Renegade Rows
Dumbbell Renegade Rows
Reps until failure
Renegade Row with Push-up
Renegade Row with Push-up
Reps until failure
Rest
Rest
1 minute

Set 5: 1 round
Alternating Bent Over Rows
Alternating Bent Over Rows
Reps until failure
Dips with Leg Extension
Dips with Leg Extension
Reps until failure
Dumbbell Chest Press
Dumbbell Chest Press
Reps until failure
Dumbbell Front Raises
Dumbbell Front Raises
Reps until failure
Dumbbell Hammer Curl to Press
Dumbbell Hammer Curl to Press
Reps until failure
Dumbbell Push Press
Dumbbell Push Press
Reps until failure
Dumbbell Push-Ups
Dumbbell Push-Ups
Reps until failure
Right Leg Romanian Dead Lift to Curl Press
Right Leg Romanian Dead Lift to Curl Press
Reps until failure

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Quickdraw Adjustable Dumbbells
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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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