Moderate Workout

Flex Day

Moderate Duration 36 minutes

Target Areas: Full Body

Equipment: Dumbbells, Barbell, Kettlebells, Exercise Mat

Added by Personal Trainer Kiele Briscoe

Tags

Full Gym Workouts Full Body Workouts Dumbbell Workouts Barbell Workouts Kettlebell Workouts No Equipment Workouts

Description

Warm up followed by arms and back with a little abs in the end

Exercises

Set 1: 1 round

Effort: Moderate

1 minute

Over Over Unders

Over Over Unders

1 minute

Elbow To Knee Twists

Effort: Moderate

Elbow To Knee Twists

1 minute

Effort: Vigorous

1 minute

Effort: Vigorous

1 minute

1 minute

Set 2: 2 rounds

Dumbbell Squats

Weights: Moderate

Dumbbell Squats

1 minute

10 seconds

Dumbbell Left Leg Curl to Press

Weights: Moderate

Dumbbell Left Leg Curl to Press

1 minute

10 seconds

Dumbbell Right Leg Curl to Press

Dumbbell Right Leg Curl to Press

1 minute

45 seconds

Set 3: 2 rounds

Barbell Bent-Over Rows

Weights: Moderate

Barbell Bent-Over Rows

1 minute

10 seconds

Barbell Shoulder Press

Weights: Moderate

Barbell Shoulder Press

1 minute

10 seconds

1 minute

45 seconds

Set 4: 2 rounds

Kettlebell Swings

Weights: Moderate

Kettlebell Swings

1 minute

10 seconds

Kettlebell Goblet Squats

Weights: Moderate

Kettlebell Goblet Squats

1 minute

10 seconds

Kettlebell Upright Rows

Weights: Moderate

Kettlebell Upright Rows

1 minute

45 seconds

Set 5: 1 round

Left Arm Cross Stretch

Left Arm Cross Stretch

30 seconds

Right Arm Cross Stretch

Right Arm Cross Stretch

30 seconds

Shoulder Stretches

Shoulder Stretches

1 minute

Hamstring Stretches

Hamstring Stretches

1 minute

Left IT Band Stretch

Left IT Band Stretch

1 minute

Right IT Band Stretch

Right IT Band Stretch

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.

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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.

Quickdraw Adjustable Dumbbells

Power Systems Hex Dumbbells

Bowflex SelectTech 552 Adjustable Dumbbells

Rep Fitness Colorado Barbell

Jayflex Hyperbell Dumbbell Converter

Iron Crush Olympic Barbell

Power Systems Kettlebells

Amazon Basics Vinyl Kettlebell

JadeYoga Harmony Yoga Mat

JadeYoga Voyager Yoga Mat

Gorilla Mats Premium Large Exercise Mat

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 6

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Workout Categories

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