Moderate Workout

9.12

Moderate Duration 31 minutes

Target Areas: Full Body

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

Added By Steven Crabtree

Tags

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

Exercises

Set 1: 1 round

10 minutes

Set 2: 1 round

Barbell Bench Press

Barbell Bench Press

12 reps

Barbell Bench Press

Barbell Bench Press

12 reps

Barbell Bench Press

Barbell Bench Press

12 reps

Cable Lat Pull Down

12 reps

Cable Lat Pull Down

12 reps

Cable Lat Pull Down

12 reps

12 reps

12 reps

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

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

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 Curl to Press

Barbell Bicep Curl to Press

12 reps

Barbell Bicep Curl to Press

Barbell Bicep Curl to Press

12 reps

Barbell Bicep Curl to Press

Barbell Bicep Curl to Press

12 reps

Cable Tricep Push Down

12 reps

Cable Tricep Push Down

12 reps

Cable Tricep Push Down

12 reps

Alternating Hammer Curls

Alternating Hammer Curls

12 reps

Alternating Hammer Curls

Alternating Hammer Curls

12 reps

Alternating Hammer Curls

Alternating Hammer Curls

12 reps

12 reps

12 reps

12 reps

Set 3: 1 round

Ball Foot to Hand Pass

Ball Foot to Hand Pass

1 minute

20 seconds

Cross Leg Obliques

Cross Leg Obliques

1 minute

20 seconds

Bicycle Crunches

Bicycle Crunches

1 minute

20 seconds

Oblique Crunches

Oblique Crunches

1 minute

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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.

Workouts with the same Equipment

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Body Composition

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48 mins 8 secs, Moderate

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53 mins 46 secs, Moderate

JRF Day 2 With Running

JRF Day 2 With Running

39 mins 40 secs, Intense

Do this workout in Workout Trainer

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✓ 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.

NordicTrack Foldable Treadmill

SereneLife Folding Treadmill

Rep Fitness Colorado Barbell

Jayflex Hyperbell Dumbbell Converter

Iron Crush Olympic Barbell

Rep Fitness AB-511 Adjustable Weight Bench

FLYBIRD Adjustable Weight Bench

Power Systems Strength Equipment

Home Gym Multifunctional Equipment

BowFlex Xceed Home Gym

Quickdraw Adjustable Dumbbells

Power Systems Hex Dumbbells

Bowflex SelectTech 552 Adjustable Dumbbells

THERABAND Exercise Ball

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

Show More

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Workout Categories

Featured

Weight Loss

Abs & Core

Bodyweight

YouTube

Community Created

Weightlifting

HIIT

Cardio

Toning

Full Body