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Beginner Workout

Training Assignment

Beginner   40 minutes

Target Areas: Core

Maryam Candy
 		    Added By Maryam Candy
Training Assignment
Tags
Ab & Core Workouts
Description

In a order 1. Stretching 2.warm up 3.cardio 4.yoga 5.abs 6 . stretching 1 hour

Exercises

Set 1: 1 round
Right Lateral Neck Stretch
Right Lateral Neck Stretch
10 seconds
Left Lateral Neck Stretch
Left Lateral Neck Stretch
10 seconds
Chin to Chest Stretch
Chin to Chest Stretch
10 seconds
Double Leg Stretch
Double Leg Stretch
20 seconds
Palms Up Palms Up
40 seconds
The Saw
The Saw
30 seconds
Rolling Back Stretch
Rolling Back Stretch
20 seconds
Yoga Bridge
Yoga Bridge
20 seconds
Seated Leg Stretch
Seated Leg Stretch
30 seconds

Set 2: 1 round
Jog on the Spot
Jog on the Spot
2 minutes
Squat Jumps
Squat Jumps
3 minutes
Rest
Rest
1 minute
Burpees
Burpees
2 minutes
Rest
Rest
1 minute

Set 3: 3 rounds
Chaturanga
Chaturanga
40 seconds
Cobra
Cobra
20 seconds
Child's Pose
Child's Pose
10 seconds
Fish Pose
Fish Pose
20 seconds
Corpse
Corpse
10 seconds
Upward Plank
Upward Plank
20 seconds
Corpse
Corpse
10 seconds
Bow Pose
Bow Pose
20 seconds
Child's Pose
Child's Pose
20 seconds
Rest
Rest
30 seconds

Set 4: 1 round
Wall Tricep Push Ups
Wall Tricep Push Ups
30 seconds
Transition
Transition
15 seconds
Wall Plank
Wall Plank
35 seconds
Transition
Transition
15 seconds
Wall Tricep Push Ups
Wall Tricep Push Ups
30 seconds
Transition
Transition
15 seconds
Feet on Wall Push-Ups
Feet on Wall Push-Ups
35 seconds
Rest
Rest
1 minute

Set 5: 2 rounds
Elbows to Hands Plank
Elbows to Hands Plank
25 seconds
Plank
Plank
45 seconds
Transition
Transition
10 seconds
Ab Curls
Ab Curls
30 seconds
90-90 Crunch Taps
90-90 Crunch Taps
30 seconds
Crunches
Crunches
30 seconds
Vertical Leg Crunches
Vertical Leg Crunches
25 seconds
Overhead Crunches
Overhead Crunches
25 seconds
Rest
Rest
10 seconds
Bent Knee Twists
Bent Knee Twists
30 seconds
Cross Leg Obliques
Cross Leg Obliques
30 seconds
Oblique V-Sits
Oblique V-Sits
20 seconds
Rest
Rest
1 minute

Set 6: 1 round
Left Side Stretch
Left Side Stretch
10 seconds
Right Side Stretch
Right Side Stretch
10 seconds
Quad Stretches
Quad Stretches
10 seconds
Wall Lying Leg Stretches
Wall Lying Leg Stretches
30 seconds
IT Band Stretch
IT Band Stretch
20 seconds
Standing Chest Stretch
Standing Chest Stretch
20 seconds

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Home Stretch
Home Stretch
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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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