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Beginner Workout

My Extra Back

Beginner   15 minutes

Target Areas: Full Body

Equipment: Dumbbell, Cardio Machine

Dalma Molnar
 		    Added By Dalma Molnar
My Extra Back
Tags
Full Gym Workouts Full Body Workouts Dumbbell Workouts Cardio Machine Workouts

Exercises

Set 1: 1 round
Good Morning Sunshines
Good Morning Sunshines
25 seconds
Right Lateral Neck Stretch
Right Lateral Neck Stretch
12 seconds
Left Lateral Neck Stretch
Left Lateral Neck Stretch
12 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
8 seconds
Backward Shoulder Rolls
Backward Shoulder Rolls
10 seconds
Small Forward Arm Circles
Small Forward Arm Circles
8 seconds
Small Reverse Arm Circles
Small Reverse Arm Circles
10 seconds
Big Forward Arm Circles
Big Forward Arm Circles
8 seconds
Big Reverse Arm Circles
Big Reverse Arm Circles
10 seconds
Finger Bursts & Stretches
Finger Bursts & Stretches
10 seconds
Arm Pumps
Arm Pumps
20 seconds
Torso Twists
Torso Twists
10 seconds
Alternating Side Reaches
Alternating Side Reaches
10 seconds
Rotating Toe Touches
Rotating Toe Touches
15 seconds
Wide Leg Forward Bend
Wide Leg Forward Bend
20 seconds
Body Circles
Body Circles
30 seconds
High Knee Pulls
High Knee Pulls
10 seconds
Quad Stretches
Quad Stretches
10 seconds
Prisoner Squats
Prisoner Squats
15 reps
Transition
Transition
15 seconds
Dumbbell Front Raises
Dumbbell Front Raises
5 reps
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
5 reps
Transition
Transition
15 seconds

Set 2: 1 round
Seated Pigeon Pose
Seated Pigeon Pose
15 seconds
Seated Pigeon Pose
Seated Pigeon Pose
15 seconds
Cat Cow
Cat Cow
1 minute
Plank
Plank
25 seconds
Child's Pose
Child's Pose
30 seconds
Transition
Transition
15 seconds
Crunches
Crunches
10 reps
Rest
Rest
5 seconds
Lying Hamstring Stretches
Lying Hamstring Stretches
10 seconds
Lying Hamstring Stretches
Lying Hamstring Stretches
10 seconds
Lying Hamstring Stretches
Lying Hamstring Stretches
5 seconds
Lying Hamstring Stretches
Lying Hamstring Stretches
5 seconds
Floor Bridge
Floor Bridge
35 seconds
Spinal Flex
Spinal Flex
30 seconds
Yoga Shoulder Shrugs
Yoga Shoulder Shrugs
15 seconds
Rest
Rest
30 seconds
Elbow Plank
Elbow Plank
25 seconds
Rest
Rest
10 seconds
Crunches
Crunches
5 reps
Transition
Transition
15 seconds

Set 3: 1 round
Warm-Up Cycling
Warm-Up Cycling
30 seconds
Max Biking
Max Biking
15 seconds
Backwards Cycling
Backwards Cycling
20 seconds
Max Biking
Max Biking
15 seconds
Backwards Cycling
Backwards Cycling
20 seconds
Max Biking
Max Biking
15 seconds
Cool Down Cycling
Cool Down Cycling
30 seconds
Transition
Transition
15 seconds

Set 4: 1 round
Chest Openers
Chest Openers
20 seconds

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Quickdraw Adjustable Dumbbells
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Workouts with the same Equipment

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21 mins 36 secs, Intense
EQUIPMENT: DUMBBELLS; LEGS
EQUIPMENT: DUMBBELLS; LEGS
27 mins 9 secs, Intense
Hitting It Hard
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25 mins 58 secs, Moderate
Dumpy Goals - 🍑 Day
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Full Body Starter
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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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