Beginner Workout

Beginner Workout

Beginner Duration 15 minutes

Target Areas: Lower Body

Equipment: Exercise Mat

Added By Destini Biccum

Tags

Bodyweight Workouts Lower Body Workouts

Description

Workout that is light to keep up motivation.

Exercises

Set 1: 1 round

Lie on your stomach with your toes tucked in and palms by your shoulders. Lift your entire torso up off the ground and create a straight line from head to heels. Keep your hips tucked and shoulders relaxed. Make sure your belly button stays drawn in as you hold the position.

30 seconds

Lower your torso until your elbows form a 90 degree angle. Make sure to maintain your plank position and keep your neck neutral. Push back up to high plank by straightening your arms. Repeat.

❤️ Moderate (Zone 2)

30 seconds

Keep your navel drawn in and your shoulders away from your ears.

❤️ Moderate (Zone 2)

Mountain Climbers

45 seconds

25 seconds

Set 2: 1 round

Squat down as if you were sitting in a chair. Keep your heels grounded and chest open with your elbows out. Remember to contract your ab muscles as you squat down. Press your hips forward when you stand up to activate your hamstrings.

Prisoner Squats

45 seconds

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.

❤️ Moderate (Zone 2)

45 seconds

Repeat on the left side and continue alternating sides.

❤️ Moderate (Zone 2)

45 seconds

25 seconds

Set 3: 2 rounds

If you're not feeling enough stretch, walk your heels closer toward your body.

45 seconds

Slowly cross your right elbow to your left knee and alternate sides using one movement per breath. Remember to extend the leg you just tapped with your elbow out straight, bringing your opposite knee in closer.

Bicycle Crunches

45 seconds

Twist your torso to the left and try to touch your hands to the ground.

45 seconds

25 seconds

Set 4: 1 round

Exhale and you curl your back to lift your shoulders towards the ceiling. Lower to the ground and repeat.

❤️ Moderate (Zone 2)

40 seconds

Squat down as if you were sitting in a chair. Keep your heels grounded and chest open with your elbows out. Remember to contract your ab muscles as you squat down. Press your hips forward when you stand up to activate your hamstrings.

Prisoner Squats

40 seconds

If possible, press your heels toward the floor. Keep your shoulders down and back.

Downward Facing Dog

30 seconds

25 seconds

Set 5: 1 round

Stretch your arms overhead with palms on the ground.

40 seconds

If you're not feeling enough stretch, walk your heels closer toward your body.

40 seconds

Open up your legs and place your thighs, knees and toes slightly outward. This is a great way to relax your heart, so make sure nothing is raised off the ground.

40 seconds

This is a good mobility movement for loosening up your shoulder joints.

❤️ Moderate (Zone 2)

Big Forward Arm Circles

40 seconds

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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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