Beginner Workout

Stretching

Beginner Duration 20 minutes

Target Areas: Lower Body

Equipment: Chair, Wall

Added By Wu Lei

Tags

Bodyweight Workouts Lower Body Workouts Chair Workouts Wall Workouts

Exercises

Set 1: 1 round

Clockwise Neck Rolls

Clockwise Neck Rolls

15 seconds

Counter-clockwise Neck Rolls

Counter-clockwise Neck Rolls

15 seconds

Chin to Chest Stretch

Chin to Chest Stretch

25 seconds

Elbows-Out Chest Stretches

Elbows-Out Chest Stretches

25 seconds

Curved Spine Stretch

Curved Spine Stretch

30 seconds

Tricep Stretches

Tricep Stretches

30 seconds

Chest Stretch

25 seconds

Shoulder Stretches

Shoulder Stretches

35 seconds

Big Forward Arm Circles

Big Forward Arm Circles

10 seconds

Big Reverse Arm Circles

Big Reverse Arm Circles

10 seconds

Small Forward Arm Circles

Small Forward Arm Circles

10 seconds

Small Reverse Arm Circles

Small Reverse Arm Circles

10 seconds

Set 2: 1 round

Chair Pose

30 seconds

Standing Back Bend

Standing Back Bend

30 seconds

Side Bends

45 seconds

Body Circles

35 seconds

Windmills

55 seconds

Set 3: 1 round

Hamstring and Shoulder Stretches

Hamstring and Shoulder Stretches

40 seconds

Right Pyramid

40 seconds

Left Pyramid

40 seconds

IT Band Stretch

IT Band Stretch

55 seconds

Standing Forward Bend

Standing Forward Bend

55 seconds

Wall Hamstring Stretches

Wall Hamstring Stretches

1 min 10 secs

Set 4: 1 round

Quad Stretches

1 min 10 secs

High Knee Pulls

High Knee Pulls

50 seconds

Leg Cradle

1 min 5 secs

Set 5: 1 round

Wide Squat Holds

Wide Squat Holds

30 seconds

Side Lunges

1 min 10 secs

Lunge with Side Tilt Rotations

Lunge with Side Tilt Rotations

40 seconds

Runners Lunges

55 seconds

Set 6: 1 round

Gate Openers

35 seconds

Side to Side Right Leg Swings

Side to Side Right Leg Swings

20 seconds

Side to Side Left Leg Swings

Side to Side Left Leg Swings

20 seconds

Single Leg Balance with Leg Swings

Single Leg Balance with Leg Swings

35 seconds

Related Workouts

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17 mins 50 secs, Beginner

12 mins 45 secs, Beginner

Warm Up/Stretching

Warm Up/Stretching

11 mins 55 secs, Beginner

7 mins 40 secs, Beginner

Workouts with the same Equipment

Xtra - Tightrope (balance focus)

Xtra - Tightrope (balance focus)

20 mins 45 secs, Intense

Xtra - Burner (Cardio Focus )

Xtra - Burner (Cardio Focus )

19 minutes, Intense

Low energy Total Body Workout

Low energy Total Body Workout

13 minutes, Beginner

Lower Limb Rehab: Balance, Proprioception & Glute Activation

Lower Limb Rehab: Balance, Proprioception & Glute Activation

4 mins 14 secs, Beginner

full body calisthenics circuit (~50 min), 10-min warm up and ~20-min stretching routine included

full body calisthenics circuit (~50 min), 10-min warm up and ~20-min stretching routine included

1 hr 24 mins 28 secs, Moderate

Casual Shoulders & Arms

Casual Shoulders & Arms

5 minutes, Beginner

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.

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

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