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Moderate Workout

Quick Fitness Test

Moderate   6 minutes

Target Areas: Lower Body, Core

Equipment: Exercise Mat

Sam Ward
 		    Added by Personal Trainer Sam Ward
Quick Fitness Test
Tags
Bodyweight Workouts Lower Body Workouts No Equipment Workouts
Description

Try this quick fitness test. Log your reps / exercise and come back to this each week or month to review your progress. Give it all you've got with good form!

Exercises

Set 1: 1 round
Keep your back straight, push back with your hips like you are sitting in a chair. Bend your knees to roughly 90 degrees.
Effort: Vigorous
Squats
1 minute
Rest
Rest
15 seconds
Lunges
Effort: Vigorous
Lunges
1 minute
Rest
Rest
15 seconds
Leg Lifts
Leg Lifts
1 minute
Rest
Rest
15 seconds
Seal Jacks
Effort: Vigorous
Seal Jacks
1 minute
Rest
Rest
15 seconds
Challenge yourself by holding your bird dogs a little longer each time.
Plank Bird Dog
1 minute

Appears In

fitness tests
Fitness Tests
butt & legs
Butt & Legs

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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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