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Beginner Workout

Workout 1

Beginner   28 minutes

Target Areas: Lower Body

Equipment: Chair, Wall

Michelle Trewartha
 		    Added By Michelle Trewartha
Workout 1
Tags
Bodyweight Workouts Lower Body Workouts Chair Workouts Wall Workouts

Exercises

Set 1: 1 round
Lift up one knee so that your leg is parallel to the floor. Swing your opposite arm up as you lift your leg. Alternate sides.
Jog on the Spot
1 minute
Rest
Rest
30 seconds
Lift up one knee so that your leg is parallel to the floor. Swing your opposite arm up as you lift your leg. Alternate sides.
High Knees
30 reps
Rest
Rest
30 seconds
Butt Kickers
Butt Kickers
30 reps
Rest
Rest
30 seconds
Small Reverse Arm Circles
Small Reverse Arm Circles
10 reps
Small Forward Arm Circles
Small Forward Arm Circles
10 reps
Rest
Rest
30 seconds

Set 2: 1 round
Chair Squats
Chair Squats
10 reps
Rest
Rest
30 seconds
Lunges
Lunges
10 reps
left
Rest
Rest
30 seconds
Lunges
Lunges
10 reps
right
Rest
Rest
30 seconds
Wall Sit
Wall Sit
20 seconds
Rest
Rest
30 seconds

Set 3: 1 round
Wall Tricep Push-Ups
Wall Tricep Push-Ups
10 reps
Rest
Rest
30 seconds
Chair Tricep Dips
Chair Tricep Dips
10 reps
Rest
Rest
30 seconds
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.
Plank
30 seconds
Rest
Rest
30 seconds

Set 4: 1 round
Chair Squats
Chair Squats
10 reps
Rest
Rest
30 seconds
Lunges
Lunges
10 reps
left
Rest
Rest
30 seconds
Lunges
Lunges
10 reps
right
Rest
Rest
30 seconds
Wall Sit
Wall Sit
20 seconds
Rest
Rest
30 seconds

Set 5: 1 round
Wall Tricep Push-Ups
Wall Tricep Push-Ups
10 reps
Rest
Rest
30 seconds
Chair Tricep Dips
Chair Tricep Dips
10 reps
Rest
Rest
30 seconds
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.
Plank
30 seconds
Rest
Rest
30 seconds

Set 6: 1 round
Chair Squats
Chair Squats
10 reps
Rest
Rest
30 seconds
Lunges
Lunges
10 reps
left
Rest
Rest
30 seconds
Lunges
Lunges
10 reps
right
Rest
Rest
30 seconds
Wall Sit
Wall Sit
20 seconds
Rest
Rest
30 seconds

Set 7: 1 round
Wall Tricep Push-Ups
Wall Tricep Push-Ups
10 reps
Rest
Rest
30 seconds
Chair Tricep Dips
Chair Tricep Dips
10 reps
Rest
Rest
30 seconds
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.
Plank
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

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Community Created

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HIIT

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Full Body

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