Moderate Workout

Friday

Moderate Duration 40 minutes

Target Areas: Lower Body

Equipment: Kettlebell, Stability Ball, Dumbbell, Chair

Added By Elvira Grimaldi

Tags

Home Gym Workouts Lower Body Workouts Kettlebell Workouts Exercise Ball Workouts Dumbbell Workouts Chair Workouts

Exercises

Set 1: 1 round

1 minute

Alternating Kettlebell Swings

Alternating Kettlebell Swings

45 seconds

5 seconds

Ball Butt Lifts

Ball Butt Lifts

1 minute

Bent Single Leg Floor Bridges

Bent Single Leg Floor Bridges

1 minute

1 minute

Bent Single Leg Floor Bridges

Bent Single Leg Floor Bridges

1 minute

45 seconds

45 seconds

Alternating Fire Hydrants

Alternating Fire Hydrants

1 minute

1 minute

1 minute

5 seconds

1 minute

Lying Right Leg Back Circles

Lying Right Leg Back Circles

1 minute

Bottom to Bottom Squats

Bottom to Bottom Squats

1 minute

5 seconds

Lying Right Leg Circles

Lying Right Leg Circles

1 minute

1 minute

15 seconds

Alternating Kettlebell Swings

Alternating Kettlebell Swings

1 minute

Bridge with Heel Digs on Ball

Bridge with Heel Digs on Ball

1 minute

30 seconds

15 seconds

1 minute

Dumbbell Sumo Squats

Dumbbell Sumo Squats

1 minute

15 seconds

1 minute

1 minute

15 seconds

Balancing Stick

Balancing Stick

1 minute

Bulgarian Split Squats

Bulgarian Split Squats

1 minute

High Heel Parallels

High Heel Parallels

1 minute

1 minute

1 minute

15 seconds

Kettlebell Deadlifts

Kettlebell Deadlifts

1 minute

1 minute

15 seconds

Alternating Bent Over Rows

Alternating Bent Over Rows

1 minute

Lying Left Leg Lifts

Lying Left Leg Lifts

1 minute

Lying Right Leg Lifts

Lying Right Leg Lifts

1 minute

1 minute

C Curve Punches

C Curve Punches

1 minute

Alternating Bicep Curls

Alternating Bicep Curls

1 minute

1 minute

15 seconds

1 minute

Back Extension on Ball

Back Extension on Ball

30 seconds

30 seconds

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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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180618 FS Strength

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15 minutes, Moderate

4 Day Muscle Thrashing Workout B: Shoulders And Abs *C

4 Day Muscle Thrashing Workout B: Shoulders And Abs *C

45 mins 5 secs, Intense

Do this workout in Workout Trainer

✓ Follow along to move-by-move multimedia workouts

✓ Integrated smartwatch & heart rate monitor experience

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✓ 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.

Power Systems Kettlebells

Amazon Basics Vinyl Kettlebell

THERABAND Exercise Ball

Quickdraw Adjustable Dumbbells

Power Systems Hex Dumbbells

Bowflex SelectTech 552 Adjustable Dumbbells

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

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