Moderate Workout

Surgeons Enemy

Moderate Duration 30 minutes

Target Areas: Lower Body

Equipment: Exercise Mat, Dumbbells, Box / Step

Added By Sara Franklin

Tags

Home Gym Workouts Lower Body Workouts No Equipment Workouts Dumbbell Workouts Box / Step Workouts

Exercises

Set 1: 1 round

Then drop your head, round your spine and arch your back. Repeat.

1 minute

Exhale and you curl your back to lift your shoulders towards the ceiling. Lower to the ground and repeat.

45 seconds

Bend at the waist, bend your elbows and pull the dumbbells to your rib cage. Start the row, by tensing up your back muscles first, then pulling with your lats before activating your biceps and deltoids.

Dumbbell Bent Over Rows

1 minute

30 seconds

Slowly cross your right elbow to your left knee and alternate sides using one movement per breath. Remember to extend the leg you just tapped with your elbow out straight, bringing your opposite knee in closer.

Bicycle Crunches

45 seconds

Squat down as if you were sitting in a chair. Keep your heels grounded and chest open with your elbows out. Remember to contract your ab muscles as you squat down. Press your hips forward when you stand up to activate your hamstrings.

Prisoner Squats

1 minute

Repeat on the left side and continue alternating sides.

1 minute

30 seconds

Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.

45 seconds

Keep your navel drawn in and your shoulders away from your ears.

Mountain Climbers

1 minute

Firm your shoulder blades against your back for maximum effect.

40 seconds

30 seconds

Twist your torso to the left and try to touch your hands to the ground.

48 seconds

1 minute

Remember to lift from your hips instead of swinging your legs. Try to pause at the top for a moment.

Reverse Crunches

45 seconds

30 seconds

Lower the dumbbells back down and repeat.

Dumbbell Lateral Shoulder Raises

1 minute

45 seconds

Cross Knees to Elbows

Cross Knees to Elbows

1 minute

30 seconds

Slowly lower down from each crunch and return to the starting position.

Cross Body Crunches

1 minute

Elbow to Knee Bird Dogs

Elbow to Knee Bird Dogs

45 seconds

Supine Butterfly

Supine Butterfly

45 seconds

40 seconds

Pop right back up to the start position and repeat.

45 seconds

Glute Combo Kickback

Glute Combo Kickback

1 minute

Dumbbell Sumo Squats

Dumbbell Sumo Squats

1 minute

30 seconds

Elbow To Knee Twists

Elbow To Knee Twists

1 minute

Left Bulgarian Split Squats with Dumbbells

Left Bulgarian Split Squats with Dumbbells

45 seconds

Right Bulgarian Split Squats with Dumbbells

Right Bulgarian Split Squats with Dumbbells

45 seconds

40 seconds

Bicycle in Bridge

Bicycle in Bridge

45 seconds

1 minute

Cross High Knee Touches

Cross High Knee Touches

45 seconds

Backward Shoulder Rolls

Backward Shoulder Rolls

30 seconds

30 seconds

Feel your chest and shoulders open up as you take in several deep breaths from your belly.

30 seconds

45 seconds

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Quickdraw Adjustable Dumbbells

Top Choice for this Workout

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