Moderate Workout

Full

Moderate Duration 1 h 1 m

Target Areas: Legs, Back

Equipment: Wall

Added By Alise Kalniņa

Tags

Bodyweight Workouts Leg Workouts Wall Workouts

Exercises

Set 1: 1 round

1 minute

Jog on the Spot

Jog on the Spot

3 minutes

Chin to Chest Stretch

Chin to Chest Stretch

30 seconds

Clockwise Neck Rolls

Clockwise Neck Rolls

30 seconds

Counter-clockwise Neck Rolls

Counter-clockwise Neck Rolls

30 seconds

1 minute

Backward Shoulder Rolls

Backward Shoulder Rolls

1 minute

Small Forward Arm Circles

Small Forward Arm Circles

1 minute

Big Forward Arm Circles

Big Forward Arm Circles

1 minute

1 minute

Elbow To Knee Twists

Elbow To Knee Twists

30 seconds

Mountain Climbers

Mountain Climbers

30 seconds

30 seconds

30 seconds

Kneeling Push-Ups

Kneeling Push-Ups

30 seconds

Set 2: 2 rounds

20 seconds

10 seconds

20 seconds

Lying Left Leg Lifts

Lying Left Leg Lifts

30 seconds

Bicycle Crunches

Bicycle Crunches

20 seconds

High Glute Kickbacks

High Glute Kickbacks

20 seconds

20 seconds

40 seconds

Hamstring Sit-Up Rolls

Hamstring Sit-Up Rolls

20 seconds

20 seconds

20 seconds

Bicycle in Bridge

Bicycle in Bridge

20 seconds

Side Lunge Crunches

Side Lunge Crunches

20 seconds

Scissor Cross Crunches

Scissor Cross Crunches

20 seconds

Mountain Climbers

Mountain Climbers

20 seconds

Bent Single Leg Floor Bridges

Bent Single Leg Floor Bridges

45 seconds

Right Bridge Glute Circles

Right Bridge Glute Circles

30 seconds

30 seconds

20 seconds

20 seconds

1 minute

1 minute

Set 3: 1 round

Hamstring and Shoulder Stretches

Hamstring and Shoulder Stretches

1 minute

High Knee Pulls

High Knee Pulls

1 minute

Left Arm Cross Stretch

Left Arm Cross Stretch

1 minute

Left IT Band Stretch

Left IT Band Stretch

1 minute

Left Hip Flexor Stretch

Left Hip Flexor Stretch

1 minute

1 minute

Right Lateral Neck Stretch

Right Lateral Neck Stretch

1 minute

Wall Calf Stretches

Wall Calf Stretches

1 minute

Big Toe Forward Bend

Big Toe Forward Bend

1 minute

Reverse Elbow Plank

Reverse Elbow Plank

20 seconds

20 seconds

1 minute

Downward Facing Dog

Downward Facing Dog

15 seconds

Child's Pose with Side Reaches

Child's Pose with Side Reaches

15 seconds

15 seconds

1 minute

1 minute

Seated Forward Bend

Seated Forward Bend

1 minute

1 minute

Reclined Butterfly

Reclined Butterfly

1 minute

Lying Spinal Twist

Lying Spinal Twist

20 seconds

Lying Hamstring Stretches

Lying Hamstring Stretches

1 minute

1 minute

Thread the Needle Stretch

Thread the Needle Stretch

1 minute

Double Leg Stretch

Double Leg Stretch

1 minute

Lying Torso Twists

Lying Torso Twists

1 minute

Legs Up Position

Legs Up Position

1 minute

1 minute

Set 4: 1 round

1 minute

Basic Yogic Breath

Basic Yogic Breath

3 minutes

Easy Pose Meditation

Easy Pose Meditation

1 minute

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Do this workout in Workout Trainer

✓ Follow along to move-by-move multimedia workouts

✓ Integrated smartwatch & heart rate monitor experience

✓ 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.

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

Show More

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