Beginner Workout

My Basic Back

Beginner Duration 13 minutes

Target Areas: Back, Legs

Equipment: Cardio Machine

Added By Dalma Molnar

Tags

Full Gym Workouts Back Workouts Cardio Machine Workouts

Exercises

Set 1: 1 round

Good Morning Sunshines

Good Morning Sunshines

30 seconds

Right Lateral Neck Stretch

Right Lateral Neck Stretch

10 seconds

Left Lateral Neck Stretch

Left Lateral Neck Stretch

10 seconds

Clockwise Neck Rolls

Clockwise Neck Rolls

10 seconds

Counter-clockwise Neck Rolls

Counter-clockwise Neck Rolls

10 seconds

Forward Shoulder Rolls

Forward Shoulder Rolls

10 seconds

Backward Shoulder Rolls

Backward Shoulder Rolls

10 seconds

Small Forward Arm Circles

Small Forward Arm Circles

10 seconds

Small Reverse Arm Circles

Small Reverse Arm Circles

10 seconds

Big Forward Arm Circles

Big Forward Arm Circles

10 seconds

Big Reverse Arm Circles

Big Reverse Arm Circles

10 seconds

Alternating Side Reaches

Alternating Side Reaches

10 seconds

Rotating Toe Touches

Rotating Toe Touches

15 seconds

30 seconds

Set 2: 1 round

Prisoner Squats

Prisoner Squats

30 seconds

Seated Pigeon Pose

Seated Pigeon Pose

20 seconds

1 minute

45 seconds

30 seconds

40 seconds

30 seconds

20 seconds

45 seconds

Child's Pose with Reverse Prayer

Child's Pose with Reverse Prayer

30 seconds

Basic Sun Salutation

Basic Sun Salutation

1 min 40 secs

2 minutes

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12 minutes, Beginner

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Warm Up & Stretching

9 minutes, Beginner

8 minutes,

4 mins 55 secs, Beginner

NordicTrack Foldable Treadmill

Top Choice for this Workout

NordicTrack Foldable Treadmill

A commercial level treadmill that folds up for easy storage. Automatic incline and decline, plus a large screen make this a great treadmill for your home gym.

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Do this workout in Workout Trainer

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✓ Integrated smartwatch & heart rate monitor experience

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✓ 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.

NordicTrack Foldable Treadmill

SereneLife Folding Treadmill

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

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