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Moderate Workout

Verónica - Treino C

Moderate   31 minutes

Target Areas: Legs

Equipment: Exercise Mat, Dumbbells, Box or Step, Wall

Verónica - Treino C
Tags
Home Gym Workouts Leg Workouts No Equipment Workouts Dumbbell Workouts Box / Step Workouts Wall Workouts

Exercises

Set 1: 4 rounds
Side Shuffles
Side Shuffles
40 seconds
Knees to Elbows
Knees to Elbows
30 seconds
Mountain Climbers
Mountain Climbers
20 seconds
Burpees
Burpees
10 seconds

Set 2: 1 round
Downward Facing Dog
Downward Facing Dog
1 minute
Right Half Pigeon
Right Half Pigeon
30 seconds
Left Half Pigeon
Left Half Pigeon
30 seconds
Left Lizard
Left Lizard
30 seconds
Right Lizard
Right Lizard
30 seconds

Set 3: 1 round
Dumbbell Push Press
Dumbbell Push Press
15 reps
Dumbbell Chest Press
Dumbbell Chest Press
15 reps
Plyo Lunges
Plyo Lunges
20 reps
Dumbbell Front Raises
Dumbbell Front Raises
12 reps
Frog Crunches
Frog Crunches
20 reps
Elbow Plank Hop Outs
Elbow Plank Hop Outs
30 seconds

Set 4: 3 rounds
Dumbbell Left Leg Curl to Press
Dumbbell Left Leg Curl to Press
12 reps
Dumbbell Right Leg Curl to Press
Dumbbell Right Leg Curl to Press
12 reps
Alternating Hammer Curls
Alternating Hammer Curls
15 reps
Left Bulgarian Split Squats with Dumbbells
Left Bulgarian Split Squats with Dumbbells
10 reps
Right Bulgarian Split Squats with Dumbbells
Right Bulgarian Split Squats with Dumbbells
10 reps
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
12 reps
Dumbbell Side Lunge and Touch
Dumbbell Side Lunge and Touch
16 reps
Ankle Grabbers
Ankle Grabbers
40 seconds

Set 5: 1 round
90 Lat Stretch
90 Lat Stretch
1 minute
Big Toe Forward Bend
Big Toe Forward Bend
1 minute
Hamstring and Shoulder Stretches
Hamstring and Shoulder Stretches
1 minute

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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

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abs & core

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