Beginner Workout

Heritage

Beginner Duration 50 minutes

Target Areas: Lower Body

Equipment: Exercise Bands

Added By Ron Baughman

Tags

Lower Body Workouts

Exercises

Set 1: 1 round

Cat Cow

1 minute

Set 2: 2 rounds

Good Mornings

1 minute

Quadruped Reach Back

1 minute

Bird Dog

1 minute

Hand Walks

1 minute

Lunges

1 minute

High Knee Pulls

High Knee Pulls

1 minute

Prisoner Squats

Prisoner Squats

1 minute

Set 3: 1 round

Floor Bridge

1 minute

Squats

1 minute

Water Break

1 minute

Set 4: 2 rounds

Side Slides

1 minute

Finger Tension Pulls

Finger Tension Pulls

1 minute

Elbow Plank

1 minute

Seated Row

1 minute

Hip Flexor

1 minute

Band Bicep Curls

Band Bicep Curls

1 minute

Lying Right Leg Lifts

Lying Right Leg Lifts

30 seconds

Left Side Leg Lifts

30 seconds

Band Walk

1 minute

Trunk Rotation

1 minute

Side Lunges

1 minute

Rear Delt Squeeze with Band

Rear Delt Squeeze with Band

1 minute

Cross Knees to Elbows

Cross Knees to Elbows

1 minute

Cook Hip Lift

1 minute

Set 5: 1 round

Cool Down

1 minute

Lying Hamstring Stretches

Lying Hamstring Stretches

1 minute

Butterfly

1 minute

Seated Spiral Stretches

Seated Spiral Stretches

1 minute

Half Cobra Pose

Half Cobra Pose

1 minute

Child's Pose

1 minute

Finished

5 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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