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Free Moderate Workout

Werkin Women

Moderate   45 minutes

Target Areas: Full Body

Equipment: Dumbbells, Barbell, Pull Up Bar, Box or Step, Bench

Werkin Women
Tags
Full Gym Workouts Full Body Workouts Dumbbell Workouts Barbell Workouts Pull Up Bar Workouts Box / Step Workouts Bench Workouts
Description

Get to 'werk' with this 45 minute muscle building workout! All you need for this full body 'werkout' is a pull up bar, and a pair (or pairs) of moderate-heavy dumbbells. Gaining muscle requires staying on top of your workouts AND nutrition. Set the tone today and 'werk' hard to build that muscle.

Exercises

Set 1: 1 round
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
Rest
Rest
15 seconds
Hold your body in a very straight line keeping your abs and glutes contracted.
Elbows to Hands Plank
40 seconds
Stand or sit tall with your arms in front, palms facing each other.
Rest
15 seconds
Feel your chest and shoulders open up as you take in several deep breaths from your belly.
Chest Openers
40 seconds
Rotating Lunges
Rotating Lunges
1 minute
Rest
Rest
20 seconds

Set 2: 3 rounds
Keep your chin up, shoulders down, and back straight as you perform the squat.
Dumbbell Squats
1 minute
Rest
Rest
15 seconds
Dumbbell Chest Press
Dumbbell Chest Press
1 minute
Stand with your feet hip-width apart, knees slightly bent and dumbbells in hand.
Rest
15 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
Rest
Rest
20 seconds

Set 3: 3 rounds
Return and repeat while alternating sides.
Dumbbell Lunges
1 minute
Stand with your feet hip-width apart, holding a pair of dumbbells with your arms bent and palms facing each other. Raise your elbows so they are positioned above your bellow button.
Rest
15 seconds
Overhead Press
Overhead Press
1 minute
Rest
Rest
15 seconds
Neutral Grip Pull Ups
Neutral Grip Pull Ups
1 minute
Rest
Rest
20 seconds

Set 4: 2 rounds
Dumbbell V-Raises
Dumbbell V-Raises
45 seconds
Stand with your feet hip-width apart, knees slightly bent and dumbbells in hand.
Rest
15 seconds
Contract your shoulder blades together as you draw the dumbbells out and back, keeping a slight bend at the elbow.
Dumbbell Rear Lateral Raises
45 seconds
Rest
Rest
15 seconds
Right Bulgarian Split Squats with Dumbbells
Right Bulgarian Split Squats with Dumbbells
1 minute
Transition
Transition
10 seconds
Left Bulgarian Split Squats with Dumbbells
Left Bulgarian Split Squats with Dumbbells
1 minute
Rest
Rest
15 seconds
Tricep Extensions
Tricep Extensions
1 minute
Rest
Rest
15 seconds
Right Concentrated Bicep Curls
Right Concentrated Bicep Curls
1 minute
Transition
Transition
10 seconds
Left Concentrated Bicep Curls
Left Concentrated Bicep Curls
1 minute
Rest
Rest
20 seconds

Set 5: 1 round
Slowly lower down from each crunch and return to the starting position.
Cross Body Crunches
1 min 30 secs

Workout Discussion

16 Oct
One of the best complete workout.... No muscle 💪 is left out!!!! Love it
12 Aug
One of my favorite work out...

Appears In

strength
Strength
full body
Full Body
women focused
Women Focused

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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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