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Beginner Workout

Abends

Beginner   28 minutes

Target Areas: Lower Body

Stiffi Ha
 		    Added By Stiffi Ha
Abends
Tags
Lower Body Workouts

Exercises

Set 1: 1 round
Elbow Plank
Elbow Plank
15 seconds
Rest
Rest
15 seconds
Floor Bridge
Floor Bridge
10 reps
Crunches
Crunches
15 reps
Left Oblique Crunches
Left Oblique Crunches
15 reps
Supermans
Supermans
45 seconds
Squats
Squats
20 reps
Rest
Rest
10 seconds
Sit-Ups
Sit-Ups
15 reps

Set 2: 1 round
Elbow Plank
Elbow Plank
15 seconds
Rest
Rest
15 seconds
Floor Bridge
Floor Bridge
10 reps
Crunches
Crunches
15 reps
Left Oblique Crunches
Left Oblique Crunches
15 reps
Supermans
Supermans
45 seconds
Squats
Squats
20 reps
Rest
Rest
10 seconds
Sit-Ups
Sit-Ups
15 reps

Set 3: 1 round
Elbow Plank
Elbow Plank
15 seconds
Rest
Rest
15 seconds
Floor Bridge
Floor Bridge
10 reps
Crunches
Crunches
15 reps
Left Oblique Crunches
Left Oblique Crunches
15 reps
Supermans
Supermans
45 seconds
Squats
Squats
20 reps
Rest
Rest
10 seconds
Sit-Ups
Sit-Ups
15 reps

Set 4: 1 round
Bicycle Crunches
Bicycle Crunches
15 reps
Side Lunges
Side Lunges
1 minute
Prisoner Squats
Prisoner Squats
20 reps
Walking Lunges
Walking Lunges
20 reps
Jumping Jacks
❤️ Moderate (Zone 2)
Jumping Jacks
20 reps
High Knees
❤️ Moderate (Zone 2)
High Knees
45 seconds
Ab Curls
Ab Curls
45 seconds
Alternating Side Reaches
Alternating Side Reaches
20 reps
Advanced Left Lizard
Advanced Left Lizard
20 seconds
Advanced Right Lizard
Advanced Right Lizard
20 seconds
Advanced Left Pyramid
Advanced Left Pyramid
30 seconds
Advanced Right Pyramid
Advanced Right Pyramid
30 seconds

Set 5: 1 round
Bicycle Crunches
Bicycle Crunches
15 reps
Side Lunges
Side Lunges
1 minute
Prisoner Squats
Prisoner Squats
20 reps
Walking Lunges
Walking Lunges
20 reps
Jumping Jacks
❤️ Moderate (Zone 2)
Jumping Jacks
20 reps
High Knees
❤️ Moderate (Zone 2)
High Knees
45 seconds
Ab Curls
Ab Curls
45 seconds
Alternating Side Reaches
Alternating Side Reaches
20 reps
Advanced Left Lizard
Advanced Left Lizard
20 seconds
Advanced Right Lizard
Advanced Right Lizard
20 seconds
Advanced Left Pyramid
Advanced Left Pyramid
30 seconds
Advanced Right Pyramid
Advanced Right Pyramid
30 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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