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Moderate Workout

Maintenance

Moderate   12 minutes

Target Areas: Full Body

Equipment: Wall, Chair

Aaron Sting
 		    Added By Aaron Sting
Maintenance
Tags
Bodyweight Workouts Full Body Workouts Wall Workouts Chair Workouts

Exercises

Set 1: 1 round
Body Circles
Body Circles
20 seconds
Big Forward Arm Circles
Big Forward Arm Circles
15 seconds
Big Reverse Arm Circles
Big Reverse Arm Circles
15 seconds
Knee Circles
Knee Circles
20 seconds
Rotating Toe Touches
Rotating Toe Touches
20 seconds

Set 2: 1 round
Rest
Rest
30 seconds
Left Tricep Stretch with Bind
Left Tricep Stretch with Bind
20 seconds
Right Tricep Stretch with Bind
Right Tricep Stretch with Bind
20 seconds
Left Arm Cross Stretch
Left Arm Cross Stretch
20 seconds
Right Arm Cross Stretch
Right Arm Cross Stretch
20 seconds
Chest Stretch
Chest Stretch
20 seconds
Bicep Stretches
Bicep Stretches
20 seconds
Elbows to Hands Plank
Elbows to Hands Plank
10 reps
Chair Tricep Dips
Chair Tricep Dips
20 reps
Push-Ups
Push-Ups
10 reps

Set 3: 1 round
Rest
Rest
30 seconds
Seated Forward Bend
Seated Forward Bend
20 seconds
Ab Chop Ups
Ab Chop Ups
15 reps
Alternating Side Planks
Alternating Side Planks
15 reps
Bent Knee Hip Raises
Bent Knee Hip Raises
10 reps
Elbow Plank
Elbow Plank
15 seconds

Set 4: 1 round
Rest
Rest
30 seconds
Floor Knee to Chest Stretch
Floor Knee to Chest Stretch
15 seconds
Pretzel Stretches
Pretzel Stretches
15 seconds
Right Quad Stretch
Right Quad Stretch
10 seconds
Left Quad Stretch
Left Quad Stretch
10 seconds
Burpees
Burpees
5 reps
Deep Lunges
Deep Lunges
20 seconds
Lying Right Leg Lifts
Lying Right Leg Lifts
10 reps
Lying Left Leg Lifts
Lying Left Leg Lifts
10 reps

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full body calisthenics circuit (~50 min), 10-min warm up and ~20-min stretching routine included
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Casual Shoulders & Arms
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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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