Moderate Workout

Physio

Moderate Duration 38 minutes

Target Areas: Lower Body

Equipment: Foam Roller, Medicine Ball

Added By Sharon Keens

Tags

Full Gym Workouts Lower Body Workouts Foam Roller Workouts Medicine Ball Workouts

Exercises

Set 1: 1 round

Side Bends

20 seconds

Lateral Neck Stretches

Lateral Neck Stretches

30 seconds

Heel Digs

1 min 30 secs

Side Step Open

1 minute

Side Lunges

1 min 30 secs

Walk Briskly On The Spot

Walk Briskly On The Spot

1 minute

Right Hamstring Stretch

Right Hamstring Stretch

20 seconds

Left Hamstring Stretch

Left Hamstring Stretch

20 seconds

Leg & Bicep Curls

Leg & Bicep Curls

1 minute

Squats

2 minutes

Squat Pulses

1 minute

Heel Digs

20 seconds

Squats

2 minutes

Walk On The Spot

30 seconds

Left Leg Lunges

Left Leg Lunges

1 minute

Easy Or Power Walk

Easy Or Power Walk

1 minute

Right Leg Lunges

Right Leg Lunges

1 minute

Walk On The Spot

20 seconds

Rest

20 seconds

Transition

20 seconds

Glute Kickbacks

Glute Kickbacks

1 minute

Bird Dog

2 minutes

Kneeling Push-Ups

Kneeling Push-Ups

2 minutes

Cat Cow

1 minute

Transition

20 seconds

Right Laying Clams

Right Laying Clams

1 minute

Lying Left Leg Lifts

Lying Left Leg Lifts

1 minute

Lying Left Leg Circles

Lying Left Leg Circles

1 minute

Ball Reaches on Foam Roller

Ball Reaches on Foam Roller

2 minutes

Pelvic Tilt Bridge

Pelvic Tilt Bridge

1 minute

Bent Knee Heel Slides

Bent Knee Heel Slides

2 minutes

Lying Left Leg Stretch

30 seconds

Lying Left Hamstring Stretch

Lying Left Hamstring Stretch

25 seconds

Lying Chest Openers

Lying Chest Openers

40 seconds

Left Laying Clams

Left Laying Clams

1 minute

Lying Right Leg Lifts

Lying Right Leg Lifts

1 minute

Lying Right Leg Circles

Lying Right Leg Circles

1 minute

Lying Right Leg Stretch

30 seconds

Lying Right Hamstring Stretches

Lying Right Hamstring Stretches

25 seconds

Child's Pose

1 minute

Related Workouts

9 mins 5 secs, Beginner

9 mins 55 secs, Beginner

33 minutes, Beginner

43 minutes, Moderate

Fitness (stretch)

Fitness (stretch)

7 mins 40 secs, Beginner

Warm-up/ Cool Down

Warm-up/ Cool Down

10 mins 40 secs, Beginner

Power Systems Myo-Roller

Top Choice for this Workout

Power Systems Myo-Roller

This compact foam roller promotes spinal alignment and can target different pressure points during myofascial release.

Workouts with the same Equipment

10 minutes, Beginner

Maldito's "FREE DAY"

Maldito's "FREE DAY"

57 mins 40 secs, Intense

Fun Foam Roller Pt.2

Fun Foam Roller Pt.2

9 minutes, Moderate

Russian Twist with a roll🐖 🏴‍☠️☠🔥

Russian Twist with a roll🐖 🏴‍☠️☠🔥

5 mins 44 secs, Moderate

Lower Back Pain Exercise

Lower Back Pain Exercise

9 mins 50 secs, Beginner

Roll It Recovery

Roll It Recovery

7 minutes, Beginner

Do this workout in Workout Trainer

✓ Follow along to move-by-move multimedia workouts

✓ Integrated smartwatch & heart rate monitor experience

✓ Earn points, compete on the Leaderboard, stay motivated!

✓ Scheduling to fit your busy lifestyle

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.

Power Systems Myo-Roller

TriggerPoint GRID Foam Massage Roller

TriggerPoint Rush Foam Roller

SPRI High Density Foam Roller

SPRI Medicine Ball

WF Athletic Supply Medicine & Exercise Ball

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

Show More

You Might Also Like

Natural Booty Pops

Moderate

16 min

Lower Body

No Equipment

Mountain Man

Intense

16 min

Lower Body

No Equipment

Kettle Bell Burn

Intense

9 min

Legs

Kettlebells

Stretch

Intense

16 min

Fatburning Workout For Beginners

Beginner

44 min

Full Body

Cardio & Strength Blast

Intense

54 min

Shoulders

Dumbbell, Stability Ball

Workout Categories

Featured

Weight Loss

Abs & Core

Bodyweight

YouTube

Community Created

Weightlifting

HIIT

Cardio

Toning

Full Body