Beginner Body Boost

Beginner Duration 18 minuten

Doelgebieden: Full Body

Uitrusting: No Equipment

Let's hit the ground running with this superb full body workout! You don't need any equipment for this one, however, there are a few floor exercises in the mix so feel free to grab a mat or towel to protect your knees.

Exercises

Set 1: 1 ronde

T's

40 seconden

❤️ Licht (Zone 1)

Alternating Side Reaches

40 seconden

Rest

15 seconden

Return to standing by pressing your hips forward to activate your hamstrings. Maintain a lifted gaze and your shoulders back.

❤️ Matig (Zone 2)

Squats

40 seconden

❤️ Licht (Zone 1)

High Knee Pulls

40 seconden

Rest

15 seconden

❤️ Matig (Zone 2)

Arm Pumps

40 seconden

Squat down as if you were sitting in a chair. Keep your heels grounded and chest open with your elbows out. Remember to contract your ab muscles as you squat down. Press your hips forward when you stand up to activate your hamstrings.

Prisoner Squats

40 seconden

❤️ Matig (Zone 2)

Side Bends

40 seconden

Rest

30 seconden

Set 2: 1 ronde

Lift up one knee so that your leg is parallel to the floor. Swing your opposite arm up as you lift your leg. Alternate sides.

❤️ Licht (Zone 1)

Jog on the Spot

30 seconden

In one motion, jump and spread your legs out to the side and raise your arms up over your head. Land and repeat by hoping your legs back together and your hands by your sides.

❤️ Licht (Zone 1)

Jumping Jacks

30 seconden

Rest

30 seconden

Set 3: 1 ronde

20 seconden

20 seconden

40 seconden

40 seconden

20 seconden

Elbow Plank with Leg Lifts

40 seconden

Come back to your hands and knees. If you're feeling tipsy, widen the stance you have on your hands and knees.

Bird Dog

40 seconden

Rest

20 seconden

Set 4: 1 ronde

❤️ Matig (Zone 2)

Jog on the Spot

30 seconden

❤️ Matig (Zone 2)

Jumping Jacks

30 seconden

Rest

30 seconden

Set 5: 1 ronde

20 seconden

20 seconden

40 seconden

40 seconden

20 seconden

Elbow Plank with Leg Lifts

30 seconden

Bird Dog

40 seconden

Rest

20 seconden

Set 6: 1 ronde

❤️ Matig (Zone 2)

Jog on the Spot

30 seconden

❤️ Licht (Zone 1)

Jumping Jacks

25 seconden

Ragdoll Pose

20 seconden

Workout Discussion

30 Jan

Onyeche A.

Great workout for beginners or those of us who have taken an extended break from exercise. Always guaranteed to have me sweating. Seeing results already!

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Training loggen

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