First

Beginner Duration 54 minutes

Target Areas: Core, Back

Equipment: Chair, Dumbbells

Added By Paolo Soresina

Exercises

Set 1: 2 rounds

Full Plank with Leg Lifts

10 seconds

Rest

40 seconds

Set 2: 3 rounds

Crunches

1 minute

Rest

40 seconds

Set 3: 2 rounds

Squat Pulses

10 seconds

Rest

40 seconds

Set 4: 2 rounds

Push-Ups

1 minute

Rest

40 seconds

Set 5: 2 rounds

Russian Twists

1 minute

Rest

45 seconds

Set 6: 3 rounds

Squats

1 minute

Rest

40 seconds

Set 7: 2 rounds

Chair Tricep Dips

1 minute

Rest

40 seconds

Set 8: 2 rounds

Elbow to Knee

1 minute

Rest

40 seconds

Set 9: 2 rounds

Squat Jumps

30 seconds

Rest

45 seconds

Set 10: 3 rounds

Push-Ups

1 minute

Rest

40 seconds

Set 11: 2 rounds

Elbow to Knee

1 minute

Rest

40 seconds

Set 12: 2 rounds

Squats

1 minute

Rest

45 seconds

Set 13: 2 rounds

Plank

10 seconds

Rest

45 seconds

Set 14: 3 rounds

Crunches

1 minute

Rest

45 seconds

Set 15: 2 rounds

Dumbbell Romanian Deadlift

1 minute

Rest

2 minutes

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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.

Quickdraw Adjustable Dumbbells