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Beginner Workout

Beginner Flex

Beginner   58 minutes

Target Areas: Legs

Equipment: Exercise Mat

Lela Robinson
 		    Added by Personal Trainer Lela Robinson
Beginner Flex
Tags
Bodyweight Workouts Leg Workouts
Description

This full body stretch will have you feeling great for your workouts post and pre-Pole get ready with some cardio and intense full body stretching.

Exercises

Set 1: 1 round
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
40 reps
Fold Forward
Fold Forward
40 seconds
Butterfly
Butterfly
40 seconds
Butterfly with Leg Extension
Butterfly with Leg Extension
1 minute
Reclined Butterfly
Reclined Butterfly
30 seconds
Center Leg Stretch
Center Leg Stretch
30 seconds
Big Toe Forward Bend
Big Toe Forward Bend
30 seconds
Floor Knee to Chest Stretch
Floor Knee to Chest Stretch
30 seconds
Marichi's Twist
Marichi's Twist
1 minute
Right Pigeon Leg
Right Pigeon Leg
30 seconds
Left Pigeon Leg
Left Pigeon Leg
30 seconds
Right High Lunge
Right High Lunge
30 seconds
Left High Lunge
Left High Lunge
30 seconds
Half Frog Pose
Half Frog Pose
1 minute
Right Hip Flexor Stretch
Right Hip Flexor Stretch
30 seconds
Left Hip Flexor Stretch
Left Hip Flexor Stretch
30 seconds
Right Half Split
Right Half Split
1 minute
Right Split
Right Split
40 seconds
Left Half Split
Left Half Split
1 minute
Left Split
Left Split
40 seconds
Buddy Split Stretches
Buddy Split Stretches
1 minute
Standing Backbending Stretch
Standing Backbending Stretch
30 seconds
Camel
Camel
30 seconds
Wrist Stretches II
Wrist Stretches II
30 seconds
Bicep Stretches
Bicep Stretches
30 seconds
Leg Pull Back
Leg Pull Back
30 seconds
Finger Tension Squeezes
Finger Tension Squeezes
20 seconds
Savasana for Lower Back
Savasana for Lower Back
1 minute

Set 2: 1 round
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
40 reps
Fold Forward
Fold Forward
40 seconds
Butterfly
Butterfly
40 seconds
Butterfly with Leg Extension
Butterfly with Leg Extension
1 minute
Reclined Butterfly
Reclined Butterfly
30 seconds
Center Leg Stretch
Center Leg Stretch
30 seconds
Big Toe Forward Bend
Big Toe Forward Bend
30 seconds
Floor Knee to Chest Stretch
Floor Knee to Chest Stretch
30 seconds
Marichi's Twist
Marichi's Twist
1 minute
Right Pigeon Leg
Right Pigeon Leg
30 seconds
Left Pigeon Leg
Left Pigeon Leg
30 seconds
Right High Lunge
Right High Lunge
30 seconds
Left High Lunge
Left High Lunge
30 seconds
Half Frog Pose
Half Frog Pose
1 minute
Right Hip Flexor Stretch
Right Hip Flexor Stretch
30 seconds
Left Hip Flexor Stretch
Left Hip Flexor Stretch
30 seconds
Right Half Split
Right Half Split
1 minute
Right Split
Right Split
40 seconds
Left Half Split
Left Half Split
1 minute
Left Split
Left Split
40 seconds
Buddy Split Stretches
Buddy Split Stretches
1 minute
Standing Backbending Stretch
Standing Backbending Stretch
30 seconds
Camel
Camel
30 seconds
Wrist Stretches II
Wrist Stretches II
30 seconds
Bicep Stretches
Bicep Stretches
30 seconds
Leg Pull Back
Leg Pull Back
30 seconds
Finger Tension Squeezes
Finger Tension Squeezes
20 seconds
Savasana for Lower Back
Savasana for Lower Back
1 minute

Set 3: 1 round
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
40 reps
Fold Forward
Fold Forward
40 seconds
Butterfly
Butterfly
40 seconds
Butterfly with Leg Extension
Butterfly with Leg Extension
1 minute
Reclined Butterfly
Reclined Butterfly
30 seconds
Center Leg Stretch
Center Leg Stretch
30 seconds
Big Toe Forward Bend
Big Toe Forward Bend
30 seconds
Floor Knee to Chest Stretch
Floor Knee to Chest Stretch
30 seconds
Marichi's Twist
Marichi's Twist
1 minute
Right Pigeon Leg
Right Pigeon Leg
30 seconds
Left Pigeon Leg
Left Pigeon Leg
30 seconds
Right High Lunge
Right High Lunge
30 seconds
Left High Lunge
Left High Lunge
30 seconds
Half Frog Pose
Half Frog Pose
1 minute
Right Hip Flexor Stretch
Right Hip Flexor Stretch
30 seconds
Left Hip Flexor Stretch
Left Hip Flexor Stretch
30 seconds
Right Half Split
Right Half Split
1 minute
Right Split
Right Split
40 seconds
Left Half Split
Left Half Split
1 minute
Left Split
Left Split
40 seconds
Buddy Split Stretches
Buddy Split Stretches
1 minute
Standing Backbending Stretch
Standing Backbending Stretch
30 seconds
Camel
Camel
30 seconds
Wrist Stretches II
Wrist Stretches II
30 seconds
Bicep Stretches
Bicep Stretches
30 seconds
Leg Pull Back
Leg Pull Back
30 seconds
Finger Tension Squeezes
Finger Tension Squeezes
20 seconds
Savasana for Lower Back
Savasana for Lower Back
1 minute

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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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