Moderate Workout

9.21

Moderate Duration 37 minutes

Target Areas: Full Body

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

Added By Steven Crabtree

Tags

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

Exercises

Set 1: 1 round

10 minutes

Set 2: 1 round

Cable Lat Pull Down

12 reps

Cable Lat Pull Down

12 reps

Cable Lat Pull Down

12 reps

Dumbbell Bench Press

Dumbbell Bench Press

12 reps

Alternating Bench Dumbbell Fly

Alternating Bench Dumbbell Fly

12 reps

Dumbbell Bench Press

Dumbbell Bench Press

12 reps

Alternating Bench Dumbbell Fly

Alternating Bench Dumbbell Fly

12 reps

Dumbbell Bench Press

Dumbbell Bench Press

12 reps

Alternating Bench Dumbbell Fly

Alternating Bench Dumbbell Fly

12 reps

Bench Dumbbell Tricep Pull Overs

Bench Dumbbell Tricep Pull Overs

12 reps

Bench Dumbbell Tricep Pull Overs

Bench Dumbbell Tricep Pull Overs

12 reps

Bench Dumbbell Tricep Pull Overs

Bench Dumbbell Tricep Pull Overs

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 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

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

12 reps

12 reps

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

Set 3: 1 round

Ball Foot to Hand Pass

Ball Foot to Hand Pass

1 minute

15 seconds

Bicycle Crunches

Bicycle Crunches

1 minute

15 seconds

Cross Leg Obliques

Cross Leg Obliques

1 minute

Set 4: 1 round

2 minutes

Hamstring and Shoulder Stretches

Hamstring and Shoulder Stretches

2 minutes

Left Arm Cross Stretch

Left Arm Cross Stretch

2 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.

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.

NordicTrack Foldable Treadmill

SereneLife Folding Treadmill

Power Systems Strength Equipment

Home Gym Multifunctional Equipment

BowFlex Xceed Home Gym

Quickdraw Adjustable Dumbbells

Power Systems Hex Dumbbells

Bowflex SelectTech 552 Adjustable Dumbbells

Rep Fitness AB-511 Adjustable Weight Bench

FLYBIRD Adjustable Weight Bench

Rep Fitness Colorado Barbell

Jayflex Hyperbell Dumbbell Converter

Iron Crush Olympic Barbell

THERABAND Exercise Ball

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

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Workout Categories

Featured

Weight Loss

Abs & Core

Bodyweight

YouTube

Community Created

Weightlifting

HIIT

Cardio

Toning

Full Body