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Moderate Workout

Total Body Home Blast

Moderate   23 minutes

Target Areas: Legs, Core

Equipment: Exercise Mat, Wall, Stability Ball, Dumbbells

Sherie Dedore
 		    Added by Personal Trainer Sherie Dedore
Total Body Home Blast
Tags
Home Gym Workouts Leg Workouts Wall Workouts Exercise Ball Workouts Dumbbell Workouts
Description

This is a basic home workout that can be done anywhere. You'll need to get yourself set up with some dumbbells and a stability ball before you start.

Exercises

Set 1: 1 round
Cat Cow
Cat Cow
30 seconds
Rest
Rest
20 seconds
Plank
Plank
30 seconds
Rest
Rest
20 seconds
Floor Bridge
Floor Bridge
15 reps
Rest
Rest
20 seconds
Left Side Plank Dips
Left Side Plank Dips
15 reps
Rest
Rest
20 seconds
Right Side Plank Dips
Right Side Plank Dips
15 reps
Rest
Rest
20 seconds
Reverse Crunches
Reverse Crunches
15 reps
Rest
Rest
20 seconds
Wall Sits with Knee Raises
Wall Sits with Knee Raises
1 minute
Rest
Rest
20 seconds
Stability Ball Hamstring Curls
Stability Ball Hamstring Curls
15 reps
Rest
Rest
20 seconds
Stability Ball Chest Press
Stability Ball Chest Press
15 reps
Rest
Rest
20 seconds
Dumbbell Bent Over Rows
Dumbbell Bent Over Rows
12 reps
Rest
Rest
20 seconds
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
12 reps
Rest
Rest
20 seconds
Tricep Kickbacks
Tricep Kickbacks
12 reps
Rest
Rest
20 seconds
Bicep Curls
Bicep Curls
12 reps
Rest
Rest
20 seconds

Set 2: 1 round
Cat Cow
Cat Cow
30 seconds
Rest
Rest
20 seconds
Plank
Plank
30 seconds
Rest
Rest
20 seconds
Floor Bridge
Floor Bridge
15 reps
Rest
Rest
20 seconds
Left Side Plank Dips
Left Side Plank Dips
15 reps
Rest
Rest
20 seconds
Right Side Plank Dips
Right Side Plank Dips
15 reps
Rest
Rest
20 seconds
Reverse Crunches
Reverse Crunches
15 reps
Rest
Rest
20 seconds
Wall Sits with Knee Raises
Wall Sits with Knee Raises
1 minute
Rest
Rest
20 seconds
Stability Ball Hamstring Curls
Stability Ball Hamstring Curls
15 reps
Rest
Rest
20 seconds
Stability Ball Chest Press
Stability Ball Chest Press
15 reps
Rest
Rest
20 seconds
Dumbbell Bent Over Rows
Dumbbell Bent Over Rows
12 reps
Rest
Rest
20 seconds
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
12 reps
Rest
Rest
20 seconds
Tricep Kickbacks
Tricep Kickbacks
12 reps
Rest
Rest
20 seconds
Bicep Curls
Bicep Curls
12 reps
Rest
Rest
20 seconds

Appears In

full body
Full Body
weight loss
Weight Loss

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Quickdraw Adjustable Dumbbells
Top Choice for this Workout

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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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