Moderate Workout

9.6

Moderate Duration 47 minutes

Target Areas: Legs

Equipment: Dumbbell, Bench, Strength Machine, Barbell, Stability Ball, Cardio Machine

Added By Steven Crabtree

Tags

Full Gym Workouts Leg Workouts Dumbbell Workouts Bench Workouts Strength Machine Workouts Barbell Workouts Exercise Ball Workouts Cardio Machine Workouts

Exercises

Set 1: 1 round

Dumbbell Bench Press

Dumbbell Bench Press

12 reps

Dumbbell Bench Press

Dumbbell Bench Press

12 reps

Dumbbell Bench Press

Dumbbell Bench Press

12 reps

Alternating Bench Dumbbell Fly

Alternating Bench Dumbbell Fly

12 reps

Alternating Bench Dumbbell Fly

Alternating Bench Dumbbell Fly

12 reps

Alternating Bench Dumbbell Fly

Alternating Bench Dumbbell Fly

12 reps

Kneeling Left Arm Rows

Kneeling Left Arm Rows

12 reps

Kneeling Right Arm Rows

Kneeling Right Arm Rows

12 reps

Kneeling Left Arm Rows

Kneeling Left Arm Rows

12 reps

Kneeling Right Arm Rows

Kneeling Right Arm Rows

12 reps

Kneeling Left Arm Rows

Kneeling Left Arm Rows

12 reps

Kneeling Right Arm Rows

Kneeling Right Arm Rows

12 reps

12 reps

12 reps

12 reps

Dumbbell Lateral Shoulder Raises

Dumbbell Lateral Shoulder Raises

12 reps

Dumbbell Lateral Shoulder Raises

Dumbbell Lateral Shoulder Raises

12 reps

Dumbbell Lateral Shoulder Raises

Dumbbell Lateral Shoulder Raises

12 reps

Cable Lat Pull Down

12 reps

Cable Lat Pull Down

12 reps

Cable Lat Pull Down

12 reps

Cable Tricep Push Down

12 reps

Cable Tricep Push Down

12 reps

Cable Tricep Push Down

12 reps

Dumbbell Rear Lateral Raises

Dumbbell Rear Lateral Raises

12 reps

Dumbbell Rear Lateral Raises

Dumbbell Rear Lateral Raises

12 reps

Dumbbell Rear Lateral Raises

Dumbbell Rear Lateral Raises

12 reps

Barbell Bicep Curls

Barbell Bicep Curls

10 reps

Barbell Bicep Curls

Barbell Bicep Curls

10 reps

Barbell Bicep Curls

Barbell Bicep Curls

10 reps

Tricep Push-Ups

Tricep Push-Ups

12 reps

Tricep Push-Ups

Tricep Push-Ups

12 reps

Tricep Push-Ups

Tricep Push-Ups

12 reps

Barbell Bent-Over Rows

Barbell Bent-Over Rows

12 reps

Barbell Bent-Over Rows

Barbell Bent-Over Rows

12 reps

Barbell Bent-Over Rows

Barbell Bent-Over Rows

12 reps

Set 2: 1 round

Ball Foot to Hand Pass

Ball Foot to Hand Pass

15 reps

Bicycle Crunches

Bicycle Crunches

1 minute

Cross Leg Obliques

Cross Leg Obliques

1 minute

Dumbbell Left Side Bends

Dumbbell Left Side Bends

20 reps

Dumbbell Right Side Bends

Dumbbell Right Side Bends

20 reps

Dumbbell Left Side Bends

Dumbbell Left Side Bends

20 reps

Dumbbell Right Side Bends

Dumbbell Right Side Bends

20 reps

Dumbbell Left Side Bends

Dumbbell Left Side Bends

20 reps

Dumbbell Right Side Bends

Dumbbell Right Side Bends

20 reps

1 minute

Set 3: 1 round

Incline Jog on Treadmill

Incline Jog on Treadmill

20 minutes

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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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Body Composition

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JRF Day 2 With Running

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Do this workout in Workout Trainer

✓ Follow along to move-by-move multimedia workouts

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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.

Quickdraw Adjustable Dumbbells

Power Systems Hex Dumbbells

Bowflex SelectTech 552 Adjustable Dumbbells

Rep Fitness AB-511 Adjustable Weight Bench

FLYBIRD Adjustable Weight Bench

Power Systems Strength Equipment

Home Gym Multifunctional Equipment

BowFlex Xceed Home Gym

Rep Fitness Colorado Barbell

Jayflex Hyperbell Dumbbell Converter

Iron Crush Olympic Barbell

THERABAND Exercise Ball

NordicTrack Foldable Treadmill

SereneLife Folding Treadmill

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

Show More

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