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Beginner Workout

Specific Tone

Beginner   19 minutes

Target Areas: Lower Body

Equipment: Wall, Chair

Sara Spevack
 		    Added By Sara Spevack
Specific Tone
Tags
Bodyweight Workouts Lower Body Workouts Wall Workouts Chair Workouts

Exercises

Set 1: 1 round
Wall Diamond Push-Ups
Wall Diamond Push-Ups
20 seconds
Rest
Rest
15 seconds
Bodyweight Tricep Extension
Bodyweight Tricep Extension
20 seconds
Rest
Rest
15 seconds
Chair Tricep Dips
Chair Tricep Dips
20 seconds
Rest
Rest
10 seconds
Plank with Shoulder Taps
Plank with Shoulder Taps
20 seconds

Set 2: 1 round
Rest
Rest
15 seconds
Squats with Raised Arms
Squats with Raised Arms
20 seconds
Rest
Rest
10 seconds
Yoga Bridge
Yoga Bridge
20 seconds
Rest
Rest
10 seconds
Flying Supermans
Flying Supermans
20 seconds
Rest
Rest
10 seconds
Elbow Plank
Elbow Plank
20 seconds

Set 3: 1 round
Rest
Rest
15 seconds
Alternating Side Crunches
Alternating Side Crunches
20 seconds
Rest
Rest
10 seconds
Alternating Side Crunches
Alternating Side Crunches
20 seconds
Rest
Rest
15 seconds
Reverse Crunches
Reverse Crunches
20 seconds

Set 4: 1 round
Rest
Rest
15 seconds
Squats
Squats
20 seconds
Rest
Rest
10 seconds
Alternating Fire Hydrants
Alternating Fire Hydrants
15 seconds
Rest
Rest
10 seconds
Alternating Fire Hydrants
Alternating Fire Hydrants
15 seconds
Rest
Rest
10 seconds
Clams
Clams
15 seconds
Rest
Rest
10 seconds
Clams
Clams
15 seconds
Horse Stance with Heel Ups
Horse Stance with Heel Ups
20 seconds
Rest
Rest
10 seconds
Lying Left Leg Lifts
Lying Left Leg Lifts
15 seconds
Rest
Rest
10 seconds
Lying Left Leg Lifts
Lying Left Leg Lifts
15 seconds

Set 5: 1 round
Rest
Rest
15 seconds
Wall Diamond Push-Ups
Wall Diamond Push-Ups
20 seconds
Rest
Rest
15 seconds
Bodyweight Tricep Extension
Bodyweight Tricep Extension
20 seconds
Rest
Rest
15 seconds
Chair Tricep Dips
Chair Tricep Dips
20 seconds
Rest
Rest
10 seconds
Plank with Shoulder Taps
Plank with Shoulder Taps
20 seconds

Set 6: 1 round
Rest
Rest
15 seconds
Squats with Raised Arms
Squats with Raised Arms
20 seconds
Rest
Rest
10 seconds
Yoga Bridge
Yoga Bridge
20 seconds
Rest
Rest
10 seconds
Flying Supermans
Flying Supermans
20 seconds
Rest
Rest
10 seconds
Elbow Plank
Elbow Plank
20 seconds

Set 7: 1 round
Rest
Rest
15 seconds
Alternating Side Crunches
Alternating Side Crunches
20 seconds
Rest
Rest
10 seconds
Alternating Side Crunches
Alternating Side Crunches
20 seconds
Rest
Rest
15 seconds
Reverse Crunches
Reverse Crunches
20 seconds

Set 8: 1 round
Rest
Rest
15 seconds
Squats
Squats
20 seconds
Rest
Rest
10 seconds
Alternating Fire Hydrants
Alternating Fire Hydrants
15 seconds
Rest
Rest
10 seconds
Alternating Fire Hydrants
Alternating Fire Hydrants
15 seconds
Rest
Rest
10 seconds
Clams
Clams
15 seconds
Rest
Rest
10 seconds
Clams
Clams
15 seconds
Horse Stance with Heel Ups
Horse Stance with Heel Ups
20 seconds
Rest
Rest
10 seconds
Lying Left Leg Lifts
Lying Left Leg Lifts
15 seconds
Rest
Rest
10 seconds
Lying Left Leg Lifts
Lying Left Leg Lifts
15 seconds

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Workouts with the same Equipment

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20 mins 45 secs, Intense
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Xtra - Burner (Cardio Focus )
19 minutes, Intense
Low energy Total Body Workout
Low energy Total Body Workout
13 minutes, Beginner
Lower Limb Rehab: Balance, Proprioception & Glute Activation
Lower Limb Rehab: Balance, Proprioception & Glute Activation
4 mins 14 secs, Beginner
full body calisthenics circuit (~50 min), 10-min warm up and ~20-min stretching routine included
full body calisthenics circuit (~50 min), 10-min warm up and ~20-min stretching routine included
1 hr 24 mins 28 secs, Moderate
Casual Shoulders & Arms
Casual Shoulders & Arms
5 minutes, Beginner
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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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Abs & Core

bodyweight

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Community Created

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HIIT

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Toning

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Full Body

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