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Beginner Workout

Quattro

Beginner   2 h 15 m

Target Areas: Lower Body

Equipment: Wall

Elena Denadai
 		    Added By Elena Denadai
Quattro
Tags
Bodyweight Workouts Lower Body Workouts Wall Workouts
Description

Ankle Grabbers Ankle Grabbers Ankle Grabbers Ankle Grabbers Ankle Grabbe rs Ankle Grabbers Ankle Grabbers Ankle Grabbers

Exercises

Set 1: 1 round
Ankle Grabbers
Ankle Grabbers
1 minute
Bent Knee Twists
Bent Knee Twists
1 minute
Bent Single Leg Floor Bridges
Bent Single Leg Floor Bridges
1 minute
Bottom to Bottom Squats
Bottom to Bottom Squats
1 minute
Hot Style Chair Pose
Hot Style Chair Pose
1 minute
Child's Pose
Child's Pose
1 minute
Circular Push-Ups
Circular Push-Ups
1 minute

Set 2: 1 round
Ankle Grabbers
Ankle Grabbers
1 minute
Bent Knee Twists
Bent Knee Twists
1 minute
Bent Single Leg Floor Bridges
Bent Single Leg Floor Bridges
1 minute
Bottom to Bottom Squats
Bottom to Bottom Squats
1 minute
Hot Style Chair Pose
Hot Style Chair Pose
1 minute
Advanced Crow Sequence
Advanced Crow Sequence
1 minute

Set 3: 1 round
Ankle Grabbers
Ankle Grabbers
1 minute
Bent Knee Twists
Bent Knee Twists
1 minute
Bent Single Leg Floor Bridges
Bent Single Leg Floor Bridges
1 minute
Bottom to Bottom Squats
Bottom to Bottom Squats
1 minute
Hot Style Chair Pose
Hot Style Chair Pose
1 minute
Wall Sit
Wall Sit
1 minute
Reverse Crunches
Reverse Crunches
1 minute
Right Side Plank Dips
Right Side Plank Dips
1 minute

Set 4: 1 round
Ankle Grabbers
Ankle Grabbers
1 minute
Bent Knee Twists
Bent Knee Twists
1 minute
Bent Single Leg Floor Bridges
Bent Single Leg Floor Bridges
1 minute
Bottom to Bottom Squats
Bottom to Bottom Squats
1 minute
Hot Style Chair Pose
Hot Style Chair Pose
1 minute
Elbows to Hands Plank
Elbows to Hands Plank
1 minute
Child's Pose
Child's Pose
1 minute

Set 5: 1 round
Ankle Grabbers
Ankle Grabbers
1 minute
Bent Knee Twists
Bent Knee Twists
1 minute
Bent Single Leg Floor Bridges
Bent Single Leg Floor Bridges
1 minute
Bottom to Bottom Squats
Bottom to Bottom Squats
1 minute
Hot Style Chair Pose
Hot Style Chair Pose
1 minute
Plank
Plank
1 minute

Set 6: 1 round
Ankle Grabbers
Ankle Grabbers
1 minute
Bent Knee Twists
Bent Knee Twists
1 minute
Bent Single Leg Floor Bridges
Bent Single Leg Floor Bridges
1 minute
Bent Single Leg Floor Bridges
Bent Single Leg Floor Bridges
1 minute
Bottom to Bottom Squats
Bottom to Bottom Squats
1 minute
Hot Style Chair Pose
Hot Style Chair Pose
1 minute
Bird Dog
Bird Dog
1 minute
90-90 Crunches
90-90 Crunches
1 minute

Set 7: 1 round
Alternating Fire Hydrants
Alternating Fire Hydrants
1 minute
Alternating Fire Hydrants
Alternating Fire Hydrants
1 minute
Bicycle in Bridge
Bicycle in Bridge
1 minute
Ankle Grabbers
Ankle Grabbers
1 minute
Burpees
Burpees
1 minute

Set 8: 1 round
Alternating Fire Hydrants
Alternating Fire Hydrants
1 minute
Bicycle in Bridge
Bicycle in Bridge
1 minute
Ankle Grabbers
Ankle Grabbers
1 minute
Burpees
Burpees
1 minute
Bicycle Crunches
Bicycle Crunches
1 minute
Bicycle Crunches
Bicycle Crunches
1 minute

Set 9: 1 round
Alternating Fire Hydrants
Alternating Fire Hydrants
1 minute
Bicycle in Bridge
Bicycle in Bridge
1 minute
Ankle Grabbers
Ankle Grabbers
1 minute
Burpees
Burpees
1 minute
Clams
Clams
1 minute
Elbow Plank
Elbow Plank
1 minute

Set 10: 1 round
Bicycle Crunches
Bicycle Crunches
1 minute
Squats
Squats
1 minute
Russian Twists
Russian Twists
1 minute
Push-Ups
Push-Ups
1 minute
Wall Sit
Wall Sit
1 minute
Wall Sit
Wall Sit
1 minute

Set 11: 1 round
Bicycle Crunches
Bicycle Crunches
1 minute
Squats
Squats
1 minute
Squats
Squats
1 minute
Push-Ups
Push-Ups
1 minute
Russian Twists
Russian Twists
1 minute
Wall Sit
Wall Sit
1 minute

Set 12: 1 round
Bicycle Crunches
Bicycle Crunches
1 minute
Squats
Squats
1 minute
Push-Ups
Push-Ups
1 minute
Russian Twists
Russian Twists
1 minute
Russian Twists
Russian Twists
1 minute
Wall Sit
Wall Sit
1 minute

Set 13: 1 round
Bicycle Crunches
Bicycle Crunches
1 minute
Squats
Squats
1 minute
Push-Ups
Push-Ups
1 minute
Russian Twists
Russian Twists
1 minute
Wall Sit
Wall Sit
1 minute
Prisoner Squats
Prisoner Squats
1 minute
Prisoner Squats
Prisoner Squats
1 minute

Set 14: 1 round
Bicycle Crunches
Bicycle Crunches
1 minute
Squats
Squats
1 minute
Push-Ups
Push-Ups
1 minute
Russian Twists
Russian Twists
1 minute
Wall Sit
Wall Sit
1 minute
Prisoner Squats
Prisoner Squats
1 minute
Prisoner Squats
Prisoner Squats
1 minute

Set 15: 1 round
Bicycle Crunches
Bicycle Crunches
1 minute
Squats
Squats
1 minute
Push-Ups
Push-Ups
1 minute
Russian Twists
Russian Twists
1 minute
Wall Sit
Wall Sit
1 minute
Prisoner Squats
Prisoner Squats
1 minute
Prisoner Squats
Prisoner Squats
1 minute

Set 16: 1 round
Bicycle Crunches
Bicycle Crunches
1 minute
Squats
Squats
1 minute
Push-Ups
Push-Ups
1 minute
Russian Twists
Russian Twists
1 minute
Wall Sit
Wall Sit
1 minute
Prisoner Squats
Prisoner Squats
1 minute
Prisoner Squats
Prisoner Squats
1 minute

Set 17: 1 round
Ankle Grabbers
Ankle Grabbers
1 minute
Ankle Grabbers
Ankle Grabbers
1 minute
Bent Knee Twists
Bent Knee Twists
1 minute
Bent Single Leg Floor Bridges
Bent Single Leg Floor Bridges
1 minute
Bottom to Bottom Squats
Bottom to Bottom Squats
1 minute
Hot Style Chair Pose
Hot Style Chair Pose
1 minute
Body Circles
Body Circles
1 minute

Set 18: 1 round
Ankle Grabbers
Ankle Grabbers
1 minute
Ankle Grabbers
Ankle Grabbers
1 minute
Bent Knee Twists
Bent Knee Twists
1 minute
Bent Single Leg Floor Bridges
Bent Single Leg Floor Bridges
1 minute
Bottom to Bottom Squats
Bottom to Bottom Squats
1 minute
Hot Style Chair Pose
Hot Style Chair Pose
1 minute
Body Circles
Body Circles
1 minute

Set 19: 1 round
Ankle Grabbers
Ankle Grabbers
1 minute
Ankle Grabbers
Ankle Grabbers
1 minute
Bent Knee Twists
Bent Knee Twists
1 minute
Bent Single Leg Floor Bridges
Bent Single Leg Floor Bridges
1 minute
Bottom to Bottom Squats
Bottom to Bottom Squats
1 minute
Hot Style Chair Pose
Hot Style Chair Pose
1 minute
Body Circles
Body Circles
1 minute

Set 20: 1 round
Ankle Grabbers
Ankle Grabbers
1 minute
Ankle Grabbers
Ankle Grabbers
1 minute
Bent Knee Twists
Bent Knee Twists
1 minute
Bent Single Leg Floor Bridges
Bent Single Leg Floor Bridges
1 minute
Bottom to Bottom Squats
Bottom to Bottom Squats
1 minute
Hot Style Chair Pose
Hot Style Chair Pose
1 minute
Body Circles
Body Circles
1 minute

Set 21: 1 round
Bicycle Crunches
Bicycle Crunches
1 minute

Set 22: 1 round
Bicycle Crunches
Bicycle Crunches
1 minute

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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

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Weight Loss

abs & core

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bodyweight

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Community Created

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Cardio

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Toning

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Full Body

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