Skimble
Download on the App Store
Moderate Workout

Kefera

Moderate   38 minutes

Target Areas: Lower Body

Equipment: Chair, Wall, Box or Step

Janaina Almeida
 		    Added By Janaina Almeida
Kefera
Tags
Home Gym Workouts Lower Body Workouts Chair Workouts Wall Workouts Box / Step Workouts

Exercises

Set 1: 5 rounds
Jumping Jacks
Jumping Jacks
20 reps
Rest
Rest
30 seconds

Set 2: 1 round
Squat Pulses
Squat Pulses
20 reps
Fold Over
Fold Over
20 reps
Rotating Toe Touches
Rotating Toe Touches
20 reps

Set 3: 8 rounds
Wall Sit
Wall Sit
20 seconds
Rest
Rest
10 seconds
Elbow Plank
Elbow Plank
20 seconds
Rest
Rest
10 seconds

Set 4: 1 round
Rest
Rest
3 minutes

Set 5: 4 rounds
Burpees
Burpees
20 seconds
Rest
Rest
10 seconds
Pelvic Tilts
Pelvic Tilts
20 seconds
Rest
Rest
20 seconds

Set 6: 1 round
Rest
Rest
1 min 50 secs

Set 7: 4 rounds
Supermans
Supermans
10 seconds
Push-Ups
Push-Ups
15 seconds
Supine Butterfly
Supine Butterfly
10 seconds
Rest
Rest
25 seconds

Set 8: 8 rounds
Step Ups
Step Ups
1 minute

Related Workouts

Seven
Seven
7 mins 40 secs, Moderate
First Workout
First Workout
13 mins 39 secs, Moderate
Seven Extra
Seven Extra
9 mins 50 secs, Moderate
Ferdynant
Ferdynant
38 mins 30 secs,
7 Min. Fitness
7 Min. Fitness
7 mins 50 secs, Beginner
Allenamento 2
Allenamento 2
12 mins 10 secs, Moderate

Workouts with the same Equipment

Turkey Burner Circuit 11/21/22
Turkey Burner Circuit 11/21/22
22 mins 30 secs, Intense
Road Trip Bodyweight Workout #1
Road Trip Bodyweight Workout #1
27 mins 32 secs,
Firefox Blaster
Firefox Blaster
20 minutes, Intense
Legs strengthening
Legs strengthening
46 mins 45 secs, Moderate
High Intensity Circuit Workout
High Intensity Circuit Workout
7 mins 20 secs, Moderate
Pool HIIT take 2
Pool HIIT take 2
26 mins 30 secs, Moderate
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
Download on the App Store   Download Workout Trainer from Google Play.
Log Workout
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.

Show More

You Might Also Like

Activated Abs

Activated Abs

Moderate 12 min  
Core   Exercise Mat
Cycling

Cycling

Moderate 45 min  
Body Slim Down

Body Slim Down

Beginner 17 min  
Full Body   Exercise Mat
Slimming

Slimming

Moderate 48 min  
Full Body  
Total Body HIIT

Total Body HIIT

Intense 21 min  
Full Body   No Equipment
Barriga Chapada Q48

Barriga Chapada Q48

Intense 4 min  
Full Body  

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

More: Running, Yoga & Pilates, Fitness Tests, Arms, Butt & Legs, Stretching, Strength, Biking, Warmup, Cooldown, Meditation & Breathing, Low Impact, Walking, Rock Climbing, Endurance, Kickboxing, Dance, Women Focused, Men Focused, Senior Focused, Health Issues, Seasonal, Pro, Free