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Free Beginner Workout

Beginner BlastOFF!

Beginner   15 minutes

Target Areas: Lower Body

Equipment: Chair, Exercise Mat

Beginner BlastOFF!
Tags
Bodyweight Workouts Lower Body Workouts Chair Workouts
Description

Here is a quick full body workout designed to get your body moving and ready to take on the day! The first half of the workout will get the heart pumping & send blood flow throughout the body. The second half focuses on strengthening those important core muscles & ends with a rejuvenating stretch.

Exercises

Set 1: 2 rounds
Standing Knee to Elbow Cross
Standing Knee to Elbow Cross
45 seconds
Rest
Rest
10 seconds
Line Steps
Line Steps
30 seconds
Rest
Rest
10 seconds
Side Cross Kicks
Side Cross Kicks
45 seconds
Rest
Rest
10 seconds
Squats with Raised Arms
Squats with Raised Arms
45 seconds
Rest
10 seconds
Tippy Toes
Tippy Toes
30 seconds
Without much movement through your body, lift one leg to the side.
Lateral Leg Lifts
1 minute
Rest
Rest
10 seconds

Set 2: 1 round
Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.
Elbow Plank
30 seconds
Rest
Rest
10 seconds
Remember to lift from your hips instead of swinging your legs. Try to pause at the top for a moment.
Reverse Crunches
45 seconds
Rest
Rest
10 seconds
Vertical Leg Crunches
Vertical Leg Crunches
45 seconds
Rest
Rest
10 seconds
Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.
Elbow Plank
30 seconds
Twist your torso to the left and try to touch your hands to the ground.
Rest
10 seconds
Twist your torso to the left and try to touch your hands to the ground.
Russian Twists
30 seconds
Rest
Rest
10 seconds

Set 3: 1 round
Seated Pigeon Pose
Seated Pigeon Pose
1 minute

Workout Discussion

14 Jan
One bad ass workout... Makes u sweat good lol
24 May
Im really out of shape but I like this workout. Its easier on me but I just get stomach crapes.
12 Feb
I see my calorie count where the timer is.
12 Feb
My God! that was just 15 minutes, man I really am out of shape!
19 Dec
I was told that it burned 10 calories. Does that sound about right?
22 May
Great work out, could really feel it BURN....
11 Jan
Is there suppose to be a video with this..or is just a picture? I'm getting nothing from it???
08 Nov
I set mine to show calories now where will I see this information at the end of the workout? Can I see this for past work outs?
12 Sep
Thanks. You said the magic WORD...phone. It's on the phone, not the website. Thanks again.
12 Sep
Hmmm. Well I'm doing this on the most updated version of both the iPad and iphone apps. I'm not sure where that might be on the website. Sorry!
All comments »

Appears In

weight loss
Weight Loss

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Do this workout in Workout Trainer
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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

Featured

Featured

weight loss

Weight Loss

abs & core

Abs & Core

bodyweight

Bodyweight

youtube

YouTube

community created

Community Created

weightlifting

Weightlifting

interval timers

HIIT

cardio

Cardio

toning

Toning

full body

Full Body

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