Moderate Workout

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Moderate Duration 34 minutes

Target Areas: Lower Body

Equipment: Chair

Added By Meli Sir

Tags

Bodyweight Workouts Lower Body Workouts Chair Workouts

Description

Full body go!

Exercises

Set 1: 1 round

Prisoner Squats

Prisoner Squats

1 minute

1 minute

Alternating Side Planks

Alternating Side Planks

1 minute

1 minute

Set 2: 1 round

Prisoner Squats

Prisoner Squats

1 minute

1 minute

Alternating Side Planks

Alternating Side Planks

1 minute

1 minute

Set 3: 1 round

Flying Supermans

Flying Supermans

1 minute

Alternating Roundkicks

Alternating Roundkicks

1 minute

Alternating Side Reaches

Alternating Side Reaches

1 minute

1 minute

Set 4: 1 round

1 minute

1 minute

Forward Backward Hops

Forward Backward Hops

1 minute

1 minute

Set 5: 1 round

1 minute

1 minute

Elbow to Knee Bird Dogs

Elbow to Knee Bird Dogs

1 minute

1 minute

Set 6: 1 round

Alternating Fire Hydrants

Alternating Fire Hydrants

1 minute

Bent Single Leg Floor Bridges

Bent Single Leg Floor Bridges

1 minute

Cross Knees to Elbows

Cross Knees to Elbows

1 minute

Contralateral Limb Raises

Contralateral Limb Raises

1 minute

Set 7: 1 round

Alternating Fire Hydrants

Alternating Fire Hydrants

1 minute

Bent Single Leg Floor Bridges

Bent Single Leg Floor Bridges

1 minute

Contralateral Limb Raises

Contralateral Limb Raises

1 minute

1 minute

Set 8: 1 round

Bottom to Bottom Squats

Bottom to Bottom Squats

1 minute

1 minute

Frankenstein Walk

Frankenstein Walk

1 minute

High Heel Parallels

High Heel Parallels

1 minute

1 minute

1 minute

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Do this workout in Workout Trainer

✓ Follow along to move-by-move multimedia workouts

✓ Integrated smartwatch & heart rate monitor experience

✓ Earn points, compete on the Leaderboard, stay motivated!

✓ Scheduling to fit your busy lifestyle

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.

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

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