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Beginner Workout

MIX

Beginner   24 minutes

Target Areas: Legs, Back, Glutes

Equipment: Stability Ball, Exercise Mat, Chair

Mahin Melikova
 		    Added By Mahin Melikova
MIX
Tags
Home Gym Workouts Leg Workouts Exercise Ball Workouts Chair Workouts

Exercises

Set 1: 1 round
Russian Twists
Russian Twists
30 seconds
Floor Bridge
Floor Bridge
30 seconds
90-90 Crunches
90-90 Crunches
30 seconds
Rest
Rest
30 seconds

Set 2: 1 round
Back Extension on Ball
Back Extension on Ball
30 seconds
Ball Back Extensions
Ball Back Extensions
30 seconds
Ball Arch
Ball Arch
30 seconds
Ball Bird Dog
Ball Bird Dog
30 seconds
Ball Push-Ups
Ball Push-Ups
30 seconds
Rest
Rest
30 seconds

Set 3: 1 round
High Knee Pulls
High Knee Pulls
30 seconds
Clams
Clams
30 seconds
Butterfly with Leg Extension
Butterfly with Leg Extension
30 seconds
Horse Stance with Heel Ups
Horse Stance with Heel Ups
30 seconds
Lateral Leg Lifts
Lateral Leg Lifts
30 seconds
Rest
Rest
30 seconds

Set 4: 1 round
Russian Twists
Russian Twists
30 seconds
Floor Bridge
Floor Bridge
30 seconds
90-90 Crunches
90-90 Crunches
30 seconds
Rest
Rest
30 seconds

Set 5: 1 round
Back Extension on Ball
Back Extension on Ball
30 seconds
Ball Back Extensions
Ball Back Extensions
30 seconds
Ball Arch
Ball Arch
30 seconds
Ball Bird Dog
Ball Bird Dog
30 seconds
Ball Push-Ups
Ball Push-Ups
30 seconds
Rest
Rest
30 seconds

Set 6: 1 round
High Knee Pulls
High Knee Pulls
30 seconds
Clams
Clams
30 seconds
Butterfly with Leg Extension
Butterfly with Leg Extension
30 seconds
Horse Stance with Heel Ups
Horse Stance with Heel Ups
30 seconds
Lateral Leg Lifts
Lateral Leg Lifts
30 seconds
Rest
Rest
30 seconds

Set 7: 1 round
Russian Twists
Russian Twists
30 seconds
Floor Bridge
Floor Bridge
30 seconds
90-90 Crunches
90-90 Crunches
30 seconds
Rest
Rest
30 seconds

Set 8: 1 round
Back Extension on Ball
Back Extension on Ball
30 seconds
Ball Back Extensions
Ball Back Extensions
30 seconds
Ball Arch
Ball Arch
30 seconds
Ball Bird Dog
Ball Bird Dog
30 seconds
Ball Push-Ups
Ball Push-Ups
30 seconds
Rest
Rest
30 seconds

Set 9: 1 round
High Knee Pulls
High Knee Pulls
30 seconds
Clams
Clams
30 seconds
Butterfly with Leg Extension
Butterfly with Leg Extension
30 seconds
Horse Stance with Heel Ups
Horse Stance with Heel Ups
30 seconds
Lateral Leg Lifts
Lateral Leg Lifts
30 seconds
Rest
Rest
30 seconds

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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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