Moderate Exercises

Barbell Deadlift

Barbell Deadlift is a strength exercise that works your hamstrings, glutes and spinal erectors and is a great challenging move. When done correctly, it can effectively target your buttocks, legs, lower back, lower body and upper legs. It requires barbell to do.

How to do Barbell Deadlift

• To begin this exercise; start off with a weighted barbell right in front of your shins with an overhand grip.

• Bend down at the knees with your back straight, chest out, head facing forward and pull up on the barbell with the driving force from your heels.

• When you raise the barbell up, hold your back straight and pull forward.

• Once the barbell reaches your ankles, raise up with your chest until the bar has hit your thighs so your legs are completely spread.

• Repeat this exercise for as many repetitions as needed

Bicycle Crunch

Bicycle is abdominal exercises designed to work and strengthen the core. While lying on your back and moving your legs (in a way similar to pedaling on a bike), your abs will “crunch” as you draw your leg in toward you. Bicycles are a great exercise if you are trying to target multiple areas of your abdominals, such as your obliques and upper abs.

How to do Bicycle Crunches

• Begin by sitting on a mat with your lower back pushed tightly into the dirt. Place your hands behind your back.

• Lift your legs off the floor at a 45-degree angle as you continue to raise your head and neck off the table, holding your abdominal muscles drawn back.

• Begin to pick your upper body up and pull one of your knees in towards your chest. Around the same moment, tilt your back, neck and shoulders into the leg that is pulling inwards, making your elbow reach your thigh.

• Twist to the other foot, turning toward the opposing leg as it pulls back towards you.

Dumbbell Lunge

Dumbbell Lunge is a strength exercise that works your hamstrings, quadriceps and glutes and is a great basic move. When done correctly, it can effectively target your buttocks, hips, legs, lower body and upper legs. It requires dumbbells to do.

How to do Dumbbell Lunge

• Take hold of a pair of dumbbells use a supportive grip such that the hands are facing each other. Sit up upright with your feet shoulder-width apart and arms completely spread to your hands.

• Step 2

• Pull your chest forward and take a big step forward on one hip, dropping your back knee toward the earth while holding your front shin as upright as possible.

• Using the front leg to drive yourself back to the starting point.

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Plank

The plank is an isometric exercise that strengthens the entire torso, particularly the core. A standard plank is a simple and essential exercise for any fitness regimen, but correct alignment and positioning is critical for maximizing its benefits.

How to do Plank

• Start out by sitting on all fours and aligning your hands right below your shoulders holding your knees under your thighs.

• Extend both of your feet out behind you and squeeze on your core muscles, making sure that your body is aligned straight

• Keep this place for around 30 seconds to a minute.

• Free, move back to the starting point and repeat for as many occasions as you would like to complete this exercise.

Snatch

Snatch is a strength exercise that works your hamstrings and is a great moderate move. When done correctly, it can effectively target your legs, lower body and upper legs. It requires barbell to do.

Barbell Clean

Barbell Clean is a strength exercise that works your traps, hamstrings, deltoids, quadriceps and side deltoids and is a great challenging move. When done correctly, it can effectively target your buttocks, hips, legs, lower body, neck, shoulders, upper back, upper body and upper legs. It requires barbell to do.

How to do Barbell Clean

• To begin this exercise; start off with a weighted barbell right in front of your shins with a overhand grip.

• Bend forward at the knees with the back upright, chest forward and eyes faced forward and step forward on the barbell with the pushing power from your feet.

• Extend forward across the elbows and thighs in a leaping motion to move the bar upward.

• Much of the energy will be pushed by the original movement from the legs and hips with a gentle tug from the body.

• Once you are completely stretched and erect, stretch the arms with the elbows and lower yourself back enabling the barbell to roll up your forearms to land on your palms and neck in a complete squat stance.

• Hold yourself in the full squat stance before you have complete power of the barbell.

• Instead lift yourself forward on your feet into an erect stance with your back straight with chest down.

• Repeat this exercise for as many repetitions as needed

Leg Lift

Leg Lift is a bodyweight exercise that works your abs, quadriceps, glutes and hip flexors and is a great basic move. When done correctly, it can effectively target your buttocks, core, hips, legs, lower body, thighs, upper legs and waist. It requires no equipment to do.

How to do Leg Lift

• The leg raise routine is a perfect activity to extend and improve the glute and hamstring muscles.

• Begin off by use a post or tall weight bench for support stand straight with your abs pulled in.

• Raise one leg out of the ground and stretch it behind you when balancing and stabilizing on the other hip.

• Slowly drop the leg and lift it again when flexing the glutes.

• Repeat on the other side.

Seated Hip Flexor Lift

Seated Hip Flexor Lift is a bodyweight exercise that works your quadriceps and hip flexors and is a great moderate move. When done correctly, it can effectively target your hips, legs, lower body, thighs and upper legs. It requires none to do.

Bird Dog

Bird Dog is a bodyweight exercise that works your spinal erectors, lower abs, upper abs and transverse abs and is a great moderate move. When done correctly, it can effectively target your buttocks, core, legs, lower back, lower body and waist. It requires no equipment to do.