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Moderate Workout

Basic Pulse 2022(v2)

Moderate   12 minutes

Target Areas: Back, Legs

Equipment: No Equipment

Anton Tsarevich
 		    Added By Anton Tsarevich
Basic Pulse 2022(v2)
Tags
Bodyweight Workouts Back Workouts Zero Equipment Workouts
Description

Push-up, Squats and Plank

Exercises

Set 1: 1 round
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.
❤️ Vigorous (Zone 3)
Push-Ups
45 seconds
Rest
Rest
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.
❤️ Vigorous (Zone 3)
Push-Ups
45 seconds
Rest
Rest
35 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.
❤️ Vigorous (Zone 3)
Push-Ups
55 seconds
Rest
Rest
40 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.
❤️ Vigorous (Zone 3)
Push-Ups
1 min 5 secs
Transition
Transition
15 seconds

Set 2: 1 round
Return to standing by pressing your hips forward to activate your hamstrings. Maintain a lifted gaze and your shoulders back.
Squats
2 minutes
Rest
Rest
25 seconds
Return to standing by pressing your hips forward to activate your hamstrings. Maintain a lifted gaze and your shoulders back.
Squats
2 minutes
Rest
Rest
25 seconds
Return to standing by pressing your hips forward to activate your hamstrings. Maintain a lifted gaze and your shoulders back.
Squats
2 minutes

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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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