Moderate Workout

Full Workout

Moderate Duration 56 minutes

Target Areas: Lower Body

Equipment: Chair, Wall

Added By Valeria Santos

Tags

Bodyweight Workouts Lower Body Workouts Chair Workouts Wall Workouts

Exercises

Set 1: 2 rounds

Burpees

1 minute

Big Reverse Arm Circles

Big Reverse Arm Circles

1 minute

Set 2: 2 rounds

Push-Ups

1 minute

Chair Tricep Dips

Chair Tricep Dips

1 minute

Set 3: 2 rounds

Flying Supermans

Flying Supermans

1 minute

Elbow Plank

1 minute

Set 4: 2 rounds

Bent Knee Hip Raises

Bent Knee Hip Raises

1 minute

Fifer Scissors

1 minute

Set 5: 1 round

Bicycle Crunches

Bicycle Crunches

1 minute

Crunches

1 minute

Set 6: 1 round

Bent Knee Twists

Bent Knee Twists

1 minute

Leg Lifts

1 minute

Set 7: 2 rounds

Russian Twists

1 minute

Ankle Grabbers

1 minute

Set 8: 2 rounds

Mountain Climbers

Mountain Climbers

1 minute

Reverse Crunches

Reverse Crunches

1 minute

Set 9: 2 rounds

Elbow Plank with Leg Lifts

Elbow Plank with Leg Lifts

1 minute

Floor Bridge

1 minute

Set 10: 2 rounds

Bent Single Leg Floor Bridges

Bent Single Leg Floor Bridges

1 minute

Bent Single Leg Floor Bridges

Bent Single Leg Floor Bridges

1 minute

Set 11: 3 rounds

Squats

1 minute

Lunges

1 minute

Set 12: 2 rounds

Adductors

1 minute

Wall Sits with Heel Ups

Wall Sits with Heel Ups

30 seconds

Set 13: 2 rounds

Hamstring Kickbacks

Hamstring Kickbacks

1 minute

Lateral Leg Lifts

Lateral Leg Lifts

1 minute

Set 14: 2 rounds

Lying Left Leg Lifts

Lying Left Leg Lifts

1 minute

Lying Right Leg Lifts

Lying Right Leg Lifts

1 minute

Set 15: 3 rounds

Tippy Toes

1 minute

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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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