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Moderate Workout

Márcio - Legs + Abs/core

Moderate   39 minutes

Target Areas: Lower Body

Equipment: Wall, Exercise Mat, Kettlebells

Márcio - Legs + Abs/core
Tags
Home Gym Workouts Lower Body Workouts Wall Workouts No Equipment Workouts Kettlebell Workouts

Exercises

Set 1: 3 rounds
Butt Kickers
Butt Kickers
20 seconds
Ice Skaters
Ice Skaters
20 seconds
High Knee Obliques
High Knee Obliques
20 seconds
Front Back Hops in Place
Front Back Hops in Place
20 seconds
Rest
Rest
30 seconds

Set 2: 2 rounds
90 Lat Stretch
90 Lat Stretch
30 seconds
Big Reverse Arm Circles
Big Reverse Arm Circles
30 seconds
Center Leg Stretch
Center Leg Stretch
30 seconds

Set 3: 4 rounds
Kettlebell Goblet Squats
Kettlebell Goblet Squats
40 seconds
Rest
Rest
20 seconds
Bicycle Crunches
Bicycle Crunches
30 seconds
Rest
Rest
20 seconds
Lunges
Lunges
40 seconds
Rest
Rest
20 seconds
Crunches
Crunches
30 seconds
Rest
Rest
20 seconds
Wall Sit
Wall Sit
30 seconds
Rest
Rest
20 seconds
Bird Dog
Bird Dog
40 seconds
Bent Single Leg Floor Bridges
Bent Single Leg Floor Bridges
40 seconds
Rest
Rest
1 minute

Set 4: 2 rounds
Floor Knee to Chest Stretch
Floor Knee to Chest Stretch
30 seconds
Cat Cow
Cat Cow
30 seconds
Left Neck Stretch
Left Neck Stretch
30 seconds

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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

Featured

Featured

weight loss

Weight Loss

abs & core

Abs & Core

bodyweight

Bodyweight

youtube

YouTube

community created

Community Created

weightlifting

Weightlifting

interval timers

HIIT

cardio

Cardio

toning

Toning

full body

Full Body

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