Skimble
Workout Trainer on iOS Device
Download on the App Store   Download Workout Trainer from Google Play.   Download Workout Trainer from Samsung Galaxy Store
Moderate Workout

José B

Moderate   38 minutes

Target Areas: Lower Body

Equipment: Dumbbells, Exercise Mat

Helder Costa
 		    Added by Personal Trainer Helder Costa
José B
Tags
Home Gym Workouts Lower Body Workouts Dumbbell Workouts No Equipment Workouts

Exercises

Set 1: 3 rounds
This is a good mobility movement for loosening up your shoulder joints.
Big Forward Arm Circles
30 seconds
High Knee Pulls
High Knee Pulls
30 seconds
Hamstring Stretches
Hamstring Stretches
30 seconds
Elbow to Knee Bird Dogs
Elbow to Knee Bird Dogs
30 seconds
Rest
Rest
30 seconds

Set 2: 4 rounds
In one motion, jump and spread your legs out to the side and raise your arms up over your head. Land and repeat by hoping your legs back together and your hands by your sides.
Jumping Jacks
20 seconds
Keep your navel drawn in and your shoulders away from your ears.
Mountain Climbers
20 seconds
Ice Skaters
Ice Skaters
20 seconds
Jump your feet forward to a squat.
Burpees
20 seconds
Rest
Rest
40 seconds

Set 3: 1 round
Single Leg Squats
Single Leg Squats
20 reps
Dumbbell Side Lunge and Touch
Dumbbell Side Lunge and Touch
20 reps
Lunge Jumps
Lunge Jumps
16 reps
Left Bridge Glute Circles
Left Bridge Glute Circles
15 reps
Right Bridge Glute Circles
Right Bridge Glute Circles
15 reps
Rest
Rest
1 minute

Set 4: 3 rounds
Lying Left Leg Lifts
Lying Left Leg Lifts
15 reps
Lying Right Leg Lifts
Lying Right Leg Lifts
15 reps
The Hundred
The Hundred
1 minute
Lying Right Leg Kicks
Lying Right Leg Kicks
15 reps
Lying Left Leg Kicks
Lying Left Leg Kicks
15 reps
Frog Crunches
Frog Crunches
20 reps
C Curve Punches
C Curve Punches
40 seconds
Rest
Rest
1 minute

Related Workouts

All
All
44 mins 48 secs, Moderate
The Beginning 1
The Beginning 1
8 mins 51 secs,
W2 S1
W2 S1
31 mins 10 secs, Beginner
Entrenamiento 1
Entrenamiento 1
13 mins 35 secs, Moderate
Home3
Home3
19 mins 20 secs, Moderate
1
1
31 minutes, Moderate
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.

Buy Now

Workouts with the same Equipment

Smart Dumbbell Class Act
Smart Dumbbell Class Act
12 minutes, Moderate
Dumbbell Muscle Blaster
Dumbbell Muscle Blaster
27 minutes, Moderate
Strong Arms
Strong Arms
13 minutes, Intense
Peace Out Pudge
Peace Out Pudge
8 minutes, Moderate
Half-Time Full-Body
Half-Time Full-Body
30 minutes, Moderate
Drop It, Girl!
Drop It, Girl!
25 minutes, Moderate
Do this workout in Workout Trainer
✓ Follow along to move-by-move multimedia workouts
✓ Integrated smartwatch & heart rate monitor experience
✓ Earn points, compete on the Leaderboard, stay motivated!
✓ Scheduling to fit your busy lifestyle
Download on the App Store   Download Workout Trainer from Google Play.

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.

Show More

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

More: Running, Yoga & Pilates, Fitness Tests, Arms, Butt & Legs, Stretching, Strength, Biking, Warmup, Cooldown, Meditation & Breathing, Low Impact, Walking, Rock Climbing, Endurance, Kickboxing, Dance, Women Focused, Men Focused, Senior Focused, Health Issues, Seasonal, Pro, Free
Do this workout in Workout Trainer, the best free workout app for iOS & Android.