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Beginner Workout

Bum

Beginner   11 minutes

Target Areas: Lower Body

Equipment: Chair

Zee Nisa
 		    Added By Zee Nisa
Bum
Tags
Bodyweight Workouts Lower Body Workouts Chair Workouts

Exercises

Set 1: 1 round
Chair Squats
Chair Squats
Reps until failure
Front Kicks
Front Kicks
1 minute
Explosive Hamstring Sit-Up Rolls
Explosive Hamstring Sit-Up Rolls
1 min 10 secs
Glute Circles
Glute Circles
50 seconds

Set 2: 1 round
Squats
Squats
20 reps
4-Square Single Leg Hops
4-Square Single Leg Hops
1 minute
Basketball Shots
❤️ Moderate (Zone 2)
Basketball Shots
40 seconds
Burpees
Burpees
40 seconds

Set 3: 1 round
Chair Squats
Chair Squats
Reps until failure
Front Kicks
Front Kicks
1 minute
Explosive Hamstring Sit-Up Rolls
Explosive Hamstring Sit-Up Rolls
1 min 10 secs
Glute Circles
Glute Circles
50 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.

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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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