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Beginner Workout

Light Circuit

Beginner   30 minutes

Target Areas: Full Body

Equipment: Exercise Mat, Dumbbells

Natilie & Shawn Wooldridge
 		    Added by Personal Trainer Natilie & Shawn Wooldridge
Light Circuit
Tags
Home Gym Workouts Full Body Workouts No Equipment Workouts Dumbbell Workouts
Description

Try this total body beginner-friendly tabata workout. We'll be doing 30 sec on and 10 sec off. Four sets with a 1 min rest in between. If you don't have access to dumbbells, you can substitute with soup cans or water bottles. Have fun!

Exercises

Set 1: 4 rounds
Lie on your stomach with your toes tucked in and palms by your shoulders. Lift your entire torso up off the ground and create a straight line from head to heels. Keep your hips tucked and shoulders relaxed. Make sure your belly button stays drawn in as you hold the position.
Plank
30 seconds
Rest
Rest
10 seconds
Prisoner Squats
Prisoner Squats
30 seconds
Rest
Rest
10 seconds
Downward Facing Dog
Downward Facing Dog
30 seconds
Rest
Rest
10 seconds
Slowly cross your right elbow to your left knee and alternate sides using one movement per breath. Remember to extend the leg you just tapped with your elbow out straight, bringing your opposite knee in closer.
Bicycle Crunches
30 seconds
Rest
Rest
10 seconds
Side Lunges
Side Lunges
30 seconds
Rest
Rest
10 seconds
Lower your torso until your elbows form a 90 degree angle. Make sure to maintain your plank position and keep your neck neutral. Push back up to high plank by straightening your arms. Repeat.
Effort: Moderate
Push-Ups
30 seconds
Rest
Rest
10 seconds
Lie on your back with your knees bent and your hands behind neck. Inhale.
Effort: Moderate
Crunches
30 seconds
Rest
Rest
10 seconds
Your hips should stay low as you do this. Increase your speed to increase your heart rate.
Effort: Moderate
Mountain Climbers
30 seconds
Rest
Rest
10 seconds
Press through your heels and lift up your hips while squeezing your glutes. Hold for a few counts then release and repeat.
Floor Bridge
30 seconds
Rest
Rest
10 seconds
Bend at the waist, bend your elbows and pull the dumbbells to your rib cage. Start the row, by tensing up your back muscles first, then pulling with your lats before activating your biceps and deltoids.
Weights: Light
Dumbbell Bent Over Rows
30 seconds
Good Morning Sunshines
Good Morning Sunshines
1 minute

Appears In

full body
Full Body
interval timers
HIIT

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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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