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Moderate Workout

Super Mama

Moderate   35 minutes

Target Areas: Legs

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

Katie Barberi
 		    Added by Personal Trainer Katie Barberi
Super Mama
Tags
Home Gym Workouts Leg Workouts Dumbbell Workouts Box / Step Workouts Wall Workouts No Equipment Workouts

Exercises

Set 1: 1 round
TA Breathing
TA Breathing
1 minute

Set 2: 3 rounds
Squats
Squats
30 seconds
Elbow To Knee Twists
Elbow To Knee Twists
30 seconds
Jog on the Spot
Jog on the Spot
30 seconds

Set 3: 1 round
Tricep Dips
Tricep Dips
30 seconds
Rest
Rest
15 seconds
Kneeling Diamond Push-Ups
Kneeling Diamond Push-Ups
30 seconds
Rest
Rest
15 seconds

Set 4: 1 round
Left Bulgarian Split Squats with Dumbbells
Left Bulgarian Split Squats with Dumbbells
30 seconds
Rest
Rest
15 seconds
Right Bulgarian Split Squats with Dumbbells
Right Bulgarian Split Squats with Dumbbells
30 seconds
Rest
Rest
15 seconds

Set 5: 1 round
Half Burpees
Half Burpees
30 seconds
Rest
Rest
15 seconds
Plank
Plank
30 seconds
Rest
Rest
15 seconds

Set 6: 1 round
Walking Squats
Walking Squats
30 seconds
Rest
Rest
15 seconds
Wall Sit
Wall Sit
30 seconds
Rest
Rest
15 seconds

Set 7: 1 round
Bear Crawls
Bear Crawls
30 seconds
Rest
Rest
15 seconds
Bird Dog
Bird Dog
30 seconds
Rest
Rest
15 seconds

Set 8: 1 round
Reverse Lunges
Reverse Lunges
30 seconds
Rest
Rest
15 seconds
Floor Bridge
Floor Bridge
30 seconds
Rest
Rest
15 seconds

Set 9: 1 round
Tricep Dips
Tricep Dips
30 seconds
Rest
Rest
15 seconds
Kneeling Diamond Push-Ups
Kneeling Diamond Push-Ups
30 seconds
Rest
Rest
15 seconds

Set 10: 1 round
Left Bulgarian Split Squats with Dumbbells
Left Bulgarian Split Squats with Dumbbells
30 seconds
Rest
Rest
15 seconds
Right Bulgarian Split Squats with Dumbbells
Right Bulgarian Split Squats with Dumbbells
30 seconds
Rest
Rest
15 seconds

Set 11: 1 round
Half Burpees
Half Burpees
30 seconds
Rest
Rest
15 seconds
Plank
Plank
30 seconds
Rest
Rest
15 seconds

Set 12: 1 round
Walking Squats
Walking Squats
30 seconds
Rest
Rest
15 seconds
Wall Sit
Wall Sit
30 seconds
Rest
Rest
15 seconds

Set 13: 1 round
Bear Crawls
Bear Crawls
30 seconds
Rest
Rest
15 seconds
Bird Dog
Bird Dog
30 seconds
Rest
Rest
15 seconds

Set 14: 1 round
Reverse Lunges
Reverse Lunges
30 seconds
Rest
Rest
15 seconds
Floor Bridge
Floor Bridge
30 seconds
Rest
Rest
15 seconds

Set 15: 1 round
Tricep Dips
Tricep Dips
30 seconds
Rest
Rest
15 seconds
Kneeling Diamond Push-Ups
Kneeling Diamond Push-Ups
30 seconds
Rest
Rest
15 seconds

Set 16: 1 round
Left Bulgarian Split Squats with Dumbbells
Left Bulgarian Split Squats with Dumbbells
30 seconds
Rest
Rest
15 seconds
Right Bulgarian Split Squats with Dumbbells
Right Bulgarian Split Squats with Dumbbells
30 seconds
Rest
Rest
15 seconds

Set 17: 1 round
Half Burpees
Half Burpees
30 seconds
Rest
Rest
15 seconds
Plank
Plank
30 seconds
Rest
Rest
15 seconds

Set 18: 1 round
Walking Squats
Walking Squats
30 seconds
Rest
Rest
15 seconds
Wall Sit
Wall Sit
30 seconds
Rest
Rest
15 seconds

Set 19: 1 round
Bear Crawls
Bear Crawls
30 seconds
Rest
Rest
15 seconds
Bird Dog
Bird Dog
30 seconds
Rest
Rest
15 seconds

Set 20: 1 round
Reverse Lunges
Reverse Lunges
30 seconds
Rest
Rest
15 seconds
Floor Bridge
Floor Bridge
30 seconds
Rest
Rest
15 seconds

Set 21: 1 round
Downward Facing Dog
Downward Facing Dog
45 seconds
Cobra
Cobra
45 seconds
Child's Pose
Child's Pose
45 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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