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Moderate Workout

Dance

Moderate   13 minutes

Target Areas: Legs

Equipment: Exercise Mat, Stability Ball, Chair

Pinky Ponky
 		    Added By Pinky Ponky
Dance
Tags
Home Gym Workouts Leg Workouts Exercise Ball Workouts Chair Workouts

Exercises

Set 1: 1 round
Wide Leg Stance
Wide Leg Stance
30 seconds
Wide Leg Forward Bend D
Wide Leg Forward Bend D
45 seconds
Wide Leg Forward Bend with Twists
Wide Leg Forward Bend with Twists
45 seconds
Wide Leg Forward Bend C
Wide Leg Forward Bend C
30 seconds

Set 2: 1 round
Butterfly
Butterfly
30 seconds
Butterfly with Heel Tap
Butterfly with Heel Tap
30 seconds
Upward V
Upward V
20 seconds
Center Leg Stretch
Center Leg Stretch
45 seconds
Butterfly
Butterfly
20 seconds

Set 3: 1 round
Mountain Pose with Prayer Hands
Mountain Pose with Prayer Hands
15 seconds
Standing Crescent Moon Pose
Standing Crescent Moon Pose
15 seconds
Fold Forward
Fold Forward
20 seconds
Sweepers
Sweepers
25 seconds
Chair Pose
Chair Pose
15 seconds
Lean-Over Hamstring and Back Stretch
Lean-Over Hamstring and Back Stretch
15 seconds
Sweepers
Sweepers
25 seconds
Chair Pose
Chair Pose
15 seconds
Lean-Over Hamstring and Back Stretch
Lean-Over Hamstring and Back Stretch
15 seconds

Set 4: 1 round
Overhead Squat with Ball
Overhead Squat with Ball
45 seconds
Rest
Rest
15 seconds
Narrow Squats
Narrow Squats
30 seconds
Rest
Rest
20 seconds

Set 5: 2 rounds
Single Leg Balance with Leg Swings
Single Leg Balance with Leg Swings
25 seconds
Fold Over
Fold Over
20 seconds
Right Warrior 3
Right Warrior 3
20 seconds
Right Standing Split
Right Standing Split
20 seconds
Right Half Moon
Right Half Moon
25 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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