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Moderate Workout

Evening

Moderate   15 minutes

Target Areas: Lower Body

Equipment: Chair, Wall

Jasmine Liron
 		    Added By Jasmine Liron
Evening
Tags
Bodyweight Workouts Lower Body Workouts Chair Workouts Wall Workouts

Exercises

Set 1: 1 round
Clockwise Neck Rolls
Clockwise Neck Rolls
10 seconds
Counter-clockwise Neck Rolls
Counter-clockwise Neck Rolls
10 seconds
Big Forward Arm Circles
Big Forward Arm Circles
10 seconds
Big Reverse Arm Circles
Big Reverse Arm Circles
10 seconds
Chest Openers
Chest Openers
10 seconds
Rolling Back Stretch
Rolling Back Stretch
15 seconds
Right Side Stretch
Right Side Stretch
10 seconds
Left Side Stretch
Left Side Stretch
10 seconds
Quad Stretches
Quad Stretches
20 seconds
Quick Feet
❤️ Moderate (Zone 2)
Quick Feet
30 seconds
Rest
Rest
10 seconds

Set 2: 1 round
Push-Ups
Push-Ups
1 minute
Rest
Rest
10 seconds
Chair Tricep Dips
Chair Tricep Dips
45 seconds
Rest
Rest
15 seconds

Set 3: 1 round
Wall Sit
Wall Sit
1 minute
Rest
Rest
15 seconds
Clams
Clams
50 seconds
Rest
Rest
10 seconds
Lunges
Lunges
1 minute
Rest
Rest
10 seconds
Left Side Plank Rainbows
Left Side Plank Rainbows
50 seconds
Rest
Rest
20 seconds

Set 4: 1 round
Flying Supermans
Flying Supermans
30 seconds
Rest
Rest
10 seconds
Ab Choppers
Ab Choppers
45 seconds
Rest
Rest
10 seconds
Mountain Climbers
Mountain Climbers
45 seconds
Rest
Rest
10 seconds
Ankle Grabbers
Ankle Grabbers
45 seconds
Rest
Rest
10 seconds
Bow Pose
Bow Pose
45 seconds
Rest
Rest
25 seconds

Set 5: 1 round
Cool-Down Walk
Cool-Down Walk
1 minute

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Workouts with the same Equipment

Xtra - Tightrope (balance focus)
Xtra - Tightrope (balance focus)
20 mins 45 secs, Intense
Xtra - Burner (Cardio Focus )
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

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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