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Beginner Workout

Beginner Lower Body & Core

Beginner   15 minutes

Target Areas: Lower Body

Equipment: No Equipment

Micah Greer
 		    Added by Personal Trainer Micah Greer
Beginner Lower Body & Core
Tags
Bodyweight Workouts Lower Body Workouts Zero Equipment Workouts
Description

This workout is designed for beginners who would like a sound routine to start building strength & stability in the lower half and torso.

Exercises

Set 1: 1 round
If you're not feeling enough stretch, walk your heels closer toward your body.
Effort: Moderate
Floor Bridge
10 reps
Rest
Rest
15 seconds
Right Half Side Plank
Right Half Side Plank
30 seconds
Rest
Rest
15 seconds
Left Half Side Plank
Left Half Side Plank
30 seconds
Rest
Rest
15 seconds
Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.
Elbow Plank
40 seconds
Rest
Rest
30 seconds

Set 2: 1 round
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.
Effort: Moderate
Prisoner Squats
10 reps
Split Squats
Effort: Moderate
Split Squats
10 reps
Rest
Rest
20 seconds
Over Over Unders
Over Over Unders
10 reps
Single-Leg Squat Touchdowns
Single-Leg Squat Touchdowns
10 reps
Feel your chest and shoulders open up as you take in several deep breaths from your belly.
Chest Openers
15 reps
Rest
Rest
40 seconds

Set 3: 1 round
If you're not feeling enough stretch, walk your heels closer toward your body.
Effort: Moderate
Floor Bridge
10 reps
Rest
Rest
15 seconds
Right Half Side Plank
Right Half Side Plank
30 seconds
Rest
Rest
15 seconds
Left Half Side Plank
Left Half Side Plank
30 seconds
Rest
Rest
15 seconds
Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.
Elbow Plank
40 seconds
Rest
Rest
30 seconds

Set 4: 1 round
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.
Effort: Moderate
Prisoner Squats
10 reps
Split Squats
Effort: Moderate
Split Squats
10 reps
Rest
Rest
20 seconds
Over Over Unders
Over Over Unders
10 reps
Single-Leg Squat Touchdowns
Single-Leg Squat Touchdowns
10 reps
Feel your chest and shoulders open up as you take in several deep breaths from your belly.
Chest Openers
15 reps

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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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