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Beginner Workout

Monday

Beginner   18 minutes

Target Areas: Legs, Shoulders

Daniel Lusk
 		    Added By Daniel Lusk
Monday
Tags
Leg Workouts

Exercises

Set 1: 1 round
Seated Leg Stretch
Seated Leg Stretch
25 seconds
Wide Leg Stretches
Wide Leg Stretches
25 seconds
Transition
10 seconds
Left Side Stretch
Left Side Stretch
25 seconds
Right Side Stretch
Right Side Stretch
25 seconds
Big Forward Arm Circles
Big Forward Arm Circles
20 seconds
Big Reverse Arm Circles
Big Reverse Arm Circles
20 seconds
Small Forward Arm Circles
Small Forward Arm Circles
20 seconds
Small Reverse Arm Circles
Small Reverse Arm Circles
20 seconds
Right Leg Front Kicks
Right Leg Front Kicks
25 seconds
Left Leg Front Kicks
Left Leg Front Kicks
25 seconds
Rest
Rest
10 seconds
Right Leg Front Kicks
Right Leg Front Kicks
25 seconds
Left Leg Front Kicks
Left Leg Front Kicks
25 seconds
Transition
15 seconds

Set 2: 1 round
Flutter Kicks
Flutter Kicks
20 seconds
Push-Ups
Push-Ups
25 seconds
Rest
Rest
20 seconds
Flutter Kicks
Flutter Kicks
20 seconds
Push-Ups
Push-Ups
25 seconds
Transition
15 seconds

Set 3: 1 round
Squat Front Kicks
Squat Front Kicks
20 seconds
Line Steps
Line Steps
40 seconds
Rest
Rest
15 seconds
Squat Front Kicks
Squat Front Kicks
20 seconds
Line Steps
Line Steps
25 seconds
Jumping Jacks
Jumping Jacks
25 seconds
Transition
15 seconds

Set 4: 1 round
Left Hooks
Left Hooks
30 seconds
Right Hooks
Right Hooks
30 seconds
Straight Left Punches
Straight Left Punches
30 seconds
Straight Right Punches
Straight Right Punches
30 seconds
Transition
15 seconds

Set 5: 1 round
Rapid Punches
Rapid Punches
20 seconds
Double Knees
Double Knees
20 seconds
Rest
Rest
10 seconds
Rapid Punches
Rapid Punches
20 seconds
Double Knees
Double Knees
20 seconds
Transition
10 seconds

Set 6: 1 round
Skips in Place
Skips in Place
20 seconds
Jumping Jacks
Jumping Jacks
20 seconds
Rest
Rest
15 seconds
Skips in Place
Skips in Place
20 seconds
Jumping Jacks
Jumping Jacks
20 seconds
Transition
15 seconds

Set 7: 1 round
Standing Leg Stretches
Standing Leg Stretches
25 seconds
Left Hamstring Stretches
Left Hamstring Stretches
25 seconds
Right Hamstring Stretches
Right Hamstring Stretches
25 seconds
Left Arm Cross Stretch
Left Arm Cross Stretch
25 seconds
Right Arm Cross Stretch
Right Arm Cross Stretch
25 seconds
Rest
Rest
10 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

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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