Beginner Workout

First Workout

Beginner Duration 19 minutes

Target Areas: Lower Body

Equipment: Exercise Mat, Chair

Added By Alicia Fleckney

Tags

Bodyweight Workouts Lower Body Workouts Chair Workouts

Exercises

Set 1: 2 rounds

1 minute

Set 2: 2 rounds

3 reps

Set 3: 2 rounds

3 reps

Set 4: 2 rounds

30 seconds

Set 5: 2 rounds

3 reps

Set 6: 2 rounds

Downward Facing Dog

Downward Facing Dog

30 seconds

Set 7: 2 rounds

Bicycle Crunches

Bicycle Crunches

3 reps

Set 8: 2 rounds

Prisoner Squats

Prisoner Squats

3 reps

Set 9: 2 rounds

3 reps

Set 10: 2 rounds

3 reps

Set 11: 2 rounds

3 reps

Set 12: 2 rounds

1 minute

Set 13: 2 rounds

3 reps

Set 14: 2 rounds

4-Square Single Leg Hops

4-Square Single Leg Hops

3 reps

Set 15: 2 rounds

3 reps

Set 16: 2 rounds

1 minute

Set 17: 2 rounds

Backward Shoulder Rolls

Backward Shoulder Rolls

3 reps

Set 18: 2 rounds

Chair Tricep Dips

Chair Tricep Dips

3 reps

Set 19: 2 rounds

Cross Knees to Elbows

Cross Knees to Elbows

3 reps

Set 20: 2 rounds

Back Lunge Kick Jump Switch

Back Lunge Kick Jump Switch

3 reps

Set 21: 2 rounds

Alternating Roundkicks

Alternating Roundkicks

3 reps

Set 22: 2 rounds

1 minute

Set 23: 2 rounds

3 reps

Set 24: 2 rounds

3 reps

Set 25: 2 rounds

3 reps

Set 26: 2 rounds

Hamstring Stretches

Hamstring Stretches

1 minute

Set 27: 2 rounds

3 reps

Set 28: 2 rounds

Right Half Pigeon

Right Half Pigeon

1 minute

Set 29: 2 rounds

3 reps

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Do this workout in Workout Trainer

✓ Follow along to move-by-move multimedia workouts

✓ Integrated smartwatch & heart rate monitor experience

✓ Earn points, compete on the Leaderboard, stay motivated!

✓ Scheduling to fit your busy lifestyle

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.

JadeYoga Harmony Yoga Mat

JadeYoga Voyager Yoga Mat

Gorilla Mats Premium Large Exercise Mat

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

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