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Beginner Workout

Dynamic 2

Beginner   44 minutes

Target Areas: Legs

Equipment: Exercise Mat

James Cummings
 		    Added By James Cummings
Dynamic 2
Tags
Bodyweight Workouts Leg Workouts

Exercises

Set 1: 1 round
Lateral Neck Stretches
Lateral Neck Stretches
1 minute
Clockwise Neck Rolls
Clockwise Neck Rolls
1 minute
Counter-clockwise Neck Rolls
Counter-clockwise Neck Rolls
1 minute
Forward Shoulder Rolls
Forward Shoulder Rolls
1 minute
Backward Shoulder Rolls
Backward Shoulder Rolls
1 minute
Big Arm Right Counterclockwise Circles
1 minute
Big Arm Left Across Body Circles
1 minute
Then, return to the center.
Alternating Side Reaches
1 minute
Hip Stretch
Hip Stretch
1 minute
Left Triangle
Left Triangle
1 minute
Hip Stretch Right
Hip Stretch Right
1 minute
Right Triangle
Right Triangle
1 minute
Torso Twists
Torso Twists
1 minute
Windmills
Windmills
1 minute
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
1 minute
Butt Kickers
❤️ Moderate (Zone 2)
Butt Kickers
1 minute
Jacks
Jacks
1 minute
Lunges with Knee Lifts
Lunges with Knee Lifts
1 minute
Ragdoll Pose
Ragdoll Pose
1 minute
Inchworms
Inchworms
1 minute
Standing Back Bend
Standing Back Bend
1 minute
Side to Side Left Leg Swings
❤️ Vigorous (Zone 3)
Side to Side Left Leg Swings
1 minute
Side to Side Right Leg Swings
❤️ Vigorous (Zone 3)
Side to Side Right Leg Swings
1 minute
Keep your back straight, push back with your hips like you are sitting in a chair. Bend your knees to roughly 90 degrees.
Squats
1 minute
Standing Right Leg Circles
1 minute
Left Leg Circles
Left Leg Circles
1 minute
Cross Knees to Elbows
Cross Knees to Elbows
1 minute
Curtsy Lunge
Curtsy Lunge
1 minute
Twy
Twy
1 minute
Left Quad Stretch
Left Quad Stretch
1 minute
Knee Circles
Knee Circles
1 minute
Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.
Elbow Plank
1 minute
Then drop your head, round your spine and arch your back. Repeat.
Cat Cow
1 minute
Come back to your hands and knees. If you're feeling tipsy, widen the stance you have on your hands and knees.
Bird Dog
1 minute
Lying Right Leg Circles
Lying Right Leg Circles
1 minute
Lying Left Leg Circles
Lying Left Leg Circles
1 minute
Lying Knee Folds
Lying Knee Folds
1 minute
Knee Hugs
Knee Hugs
1 minute
Lying Figure Fours
1 min 30 secs
Lying Figure Fours
1 min 30 secs
Savasana for Lower Back
Savasana for Lower Back
1 minute
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.
Corpse
1 min 30 secs

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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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