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Free Moderate Workout

Gym Rat

Moderate   15 minutes

Target Areas: Full Body

Equipment: Dumbbells, Barbell

Gym Rat
Tags
Full Gym Workouts Full Body Workouts Dumbbell Workouts Barbell Workouts
Description

Here's a great full body workout for all of your gym rats out there. Take note of the target weight for each exercise and be sure to switch weights when prompted. This should be no problem for a gym rat like you. Enjoy!

Exercises

Set 1: 1 round
Return to standing by pressing your hips forward to activate your hamstrings. Maintain a lifted gaze and your shoulders back.
Squats
30 seconds
Rest
Rest
10 seconds
Hold briefly, then return in a controlled manner to plank.
Alternating Side Planks
30 seconds
Stand or sit tall with your arms in front, palms facing each other.
Rest
10 seconds
Feel your chest and shoulders open up as you take in several deep breaths from your belly.
Chest Openers
30 seconds
Rest
Rest
10 seconds
Left Dumbbell Woodchops
Weights: Light
Left Dumbbell Woodchops
20 seconds
Right Dumbbell Woodchops
Weights: Light
Right Dumbbell Woodchops
20 seconds
Rest
Rest
10 seconds

Set 2: 2 rounds
Return and repeat while alternating sides.
Weights: Moderate
Dumbbell Lunges
40 seconds
Rest
Rest
10 seconds
Dumbbell Push ups
Weights: Moderate
Dumbbell Push ups
40 seconds
Rest
Rest
10 seconds
Row your right arm and the dumbbell close to your right side then lower the dumbbell back to the floor. Engage your core to keep your body still.
Weights: Moderate
Dumbbell Renegade Rows
40 seconds
Rest
Rest
10 seconds

Set 3: 2 rounds
Barbell Back Loaded Squats
Weights: Moderate
Barbell Back Loaded Squats
40 seconds
Rest
Rest
10 seconds
Barbell Shoulder Press
Weights: Moderate
Barbell Shoulder Press
40 seconds
Rest
Rest
10 seconds
Barbell Bicep Curls
Weights: Moderate
Barbell Bicep Curls
40 seconds
Rest
Rest
10 seconds

Set 4: 1 round
Horizontal Goblet Squats
Weights: Heavy
Horizontal Goblet Squats
30 seconds
Rest
Rest
10 seconds
Tricep Extensions
Weights: Moderate
Tricep Extensions
40 seconds
Rest
Rest
10 seconds
Dumbbell Upright Rows
Weights: Moderate
Dumbbell Upright Rows
40 seconds

Workout Discussion

05 Jan
It tells after you do it.
20 Nov
How many calories does this workout burn

Appears In

full body
Full Body
strength
Strength
weightlifting
Weightlifting

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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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