Beginner Workout

Mix

Beginner Duration 40 minutes

Target Areas: Lower Body

Added By Fernando Rossi

Tags

Lower Body Workouts

Exercises

Set 1: 1 round

Plank

1 minute

Elbow Plank

30 seconds

Transition

15 seconds

"O" Balance

45 seconds

Floor Bridge

45 seconds

Transition

15 seconds

Left Side Plank

Left Side Plank

30 seconds

Right Side Plank

Right Side Plank

30 seconds

Transition

10 seconds

Bent Knee Twists

Bent Knee Twists

45 seconds

Bent Knee Hip Raises

Bent Knee Hip Raises

45 seconds

Bent Single Leg Floor Bridges

Bent Single Leg Floor Bridges

30 seconds

Lying Torso Twists

Lying Torso Twists

30 seconds

Transition

20 seconds

Plank

1 minute

Rest

1 minute

Set 2: 1 round

Jabs

1 minute

Front Kicks

1 minute

Jab Cross Hook Elbow Left

Jab Cross Hook Elbow Left

30 seconds

Jab Cross Hook Elbow Right

Jab Cross Hook Elbow Right

30 seconds

Alternating Roundkicks

Alternating Roundkicks

1 minute

Transition

20 seconds

Wall Push Ups

1 minute

Wall Sit

1 minute

Wall Tricep Push Ups

Wall Tricep Push Ups

1 minute

Wall Sit

1 minute

Transition

20 seconds

Rapid Punches

1 minute

Front Kicks

1 minute

Jabs

1 minute

Roundhouses

1 minute

Transition

20 seconds

Wall Push Ups

1 minute

Wall Sit

1 minute

Wall Tricep Push Ups

Wall Tricep Push Ups

1 minute

Wall Sit

1 minute

Rest

1 min 30 secs

Set 3: 1 round

Squats

1 minute

High Knees

1 minute

Knees to Elbows

Knees to Elbows

1 minute

Transition

15 seconds

Mummy Kicks

1 minute

Jazz Kicks

1 minute

Front Kicks

1 minute

Transition

15 seconds

Squats

1 minute

High Knees

1 minute

Squats

45 seconds

Elbow to Knee

1 minute

Squats

30 seconds

Lunges

1 minute

Squats

15 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.

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

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