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Moderate Workout

Basic Circle

Moderate   36 minutes

Target Areas: Lower Body

Equipment: Wall, Box or Step, Chair

Jörg Lammerich
 		    Added By Jörg Lammerich
Basic Circle
Tags
Home Gym Workouts Lower Body Workouts Wall Workouts Box / Step Workouts Chair Workouts

Exercises

Set 1: 1 round
Wall Push-Ups with Clap
Wall Push-Ups with Clap
20 seconds
Transition
Transition
10 seconds
Wall Sit
Wall Sit
20 seconds
Transition
Transition
10 seconds
Jumping Jacks
❤️ Light (Zone 1)
Jumping Jacks
20 seconds
Transition
Transition
10 seconds
Bicycle Crunches
Bicycle Crunches
20 seconds
Transition
Transition
10 seconds
Step Ups
❤️ Light (Zone 1)
Step Ups
20 seconds
Transition
Transition
10 seconds
Chair Tricep Dips
Chair Tricep Dips
20 seconds
Transition
Transition
10 seconds
Squats
Squats
20 seconds
Transition
Transition
10 seconds
Plank
Plank
20 seconds
Transition
Transition
10 seconds
High Knees
❤️ Light (Zone 1)
High Knees
20 seconds
Transition
Transition
10 seconds
Right Side Plank
Right Side Plank
20 seconds
Transition
Transition
10 seconds
Lunges
Lunges
20 seconds
Transition
Transition
10 seconds
Left Side Plank
Left Side Plank
20 seconds
Transition
Transition
10 seconds
Burpees
❤️ Light (Zone 1)
Burpees
20 seconds
Transition
Transition
10 seconds
Supermans
Supermans
20 seconds
Transition
Transition
10 seconds

Set 2: 2 rounds
Wall Push-Ups with Clap
Wall Push-Ups with Clap
45 seconds
Transition
Transition
10 seconds
Wall Sit
Wall Sit
45 seconds
Transition
Transition
10 seconds
Jumping Jacks
❤️ Very Hard (Zone 4)
Jumping Jacks
45 seconds
Transition
Transition
10 seconds
Bicycle Crunches
Bicycle Crunches
45 seconds
Transition
Transition
10 seconds
Step Ups
❤️ Very Hard (Zone 4)
Step Ups
45 seconds
Transition
Transition
10 seconds
Chair Tricep Dips
Chair Tricep Dips
45 seconds
Transition
Transition
10 seconds
Squats
Squats
45 seconds
Transition
Transition
10 seconds
Plank
Plank
45 seconds
Transition
Transition
10 seconds
High Knees
❤️ Very Hard (Zone 4)
High Knees
45 seconds
Transition
Transition
10 seconds
Right Side Plank
Right Side Plank
45 seconds
Transition
Transition
10 seconds
Lunges
Lunges
45 seconds
Transition
Transition
10 seconds
Left Side Plank
Left Side Plank
45 seconds
Transition
Transition
10 seconds
Burpees
❤️ Very Hard (Zone 4)
Burpees
45 seconds
Transition
Transition
10 seconds
Supermans
Supermans
45 seconds
Rest
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.

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Workout Categories

Featured

Featured

weight loss

Weight Loss

abs & core

Abs & Core

bodyweight

Bodyweight

youtube

YouTube

community created

Community Created

weightlifting

Weightlifting

interval timers

HIIT

cardio

Cardio

toning

Toning

full body

Full Body

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