Beginner Workout

Beginner

Beginner Duration 23 minutes

Target Areas: Lower Body

Equipment: Wall, Foam Roller

Added By Sophie Jennings

Tags

Home Gym Workouts Lower Body Workouts Wall Workouts Foam Roller Workouts

Exercises

Set 1: 1 round

10 reps

30 seconds

Bicycle Crunches

Bicycle Crunches

20 reps

15 reps

Mountain Climbers

❤️ Moderate (Zone 2)

Mountain Climbers

30 seconds

❤️ Moderate (Zone 2)

1 minute

20 reps

25 reps

10 reps

30 seconds

1 min 30 secs

Set 2: 1 round

Advanced Crow Sequence

Advanced Crow Sequence

30 seconds

Advanced Left Lizard

Advanced Left Lizard

30 seconds

Advanced Right Lizard

Advanced Right Lizard

30 seconds

Advanced Left Pyramid

Advanced Left Pyramid

30 seconds

Advanced Right Pyramid

Advanced Right Pyramid

30 seconds

Beginner Left Warrior 2

Beginner Left Warrior 2

1 minute

Beginner Right Warrior 2

Beginner Right Warrior 2

1 minute

Big Toe Forward Bend

Big Toe Forward Bend

10 seconds

30 seconds

30 seconds

30 seconds

1 minute

1 min 30 secs

Set 3: 1 round

30 seconds

Advanced Left Glute Rolls

Advanced Left Glute Rolls

1 minute

Advanced Right Glute Rolls

Advanced Right Glute Rolls

1 minute

Backward Shoulder Rolls

Backward Shoulder Rolls

25 reps

Big Forward Arm Circles

❤️ Moderate (Zone 2)

Big Forward Arm Circles

1 minute

Big Reverse Arm Circles

❤️ Moderate (Zone 2)

Big Reverse Arm Circles

1 minute

Floor Knee to Chest Stretch

Floor Knee to Chest Stretch

1 minute

Related Workouts

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8 mins 50 secs, Moderate

5 mins 15 secs, Moderate

Power Systems Myo-Roller

Top Choice for this Workout

Power Systems Myo-Roller

This compact foam roller promotes spinal alignment and can target different pressure points during myofascial release.

Workouts with the same Equipment

Full Back And Chest Streching

Full Back And Chest Streching

10 mins 15 secs, Moderate

Cool Down Stretch It And Roll

Cool Down Stretch It And Roll

16 minutes, Moderate

Full Body Flexibility

Full Body Flexibility

13 minutes, Beginner

Vital Flexibility

Vital Flexibility

8 mins 30 secs, Beginner

Actively Recovering

Actively Recovering

9 mins 10 secs, Beginner

1 hr 8 mins 13 secs, Intense

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.

Power Systems Myo-Roller

TriggerPoint GRID Foam Massage Roller

TriggerPoint Rush Foam Roller

SPRI High Density Foam Roller

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

Show More

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