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Moderate Workout

Nina A

Moderate   31 minutes

Target Areas: Lower Body

Equipment: Exercise Mat

Helder Costa
 		    Added by Personal Trainer Helder Costa
Nina A
Tags
Bodyweight Workouts Lower Body Workouts No Equipment Workouts

Exercises

Set 1: 3 rounds
Elbows-Out Chest Stretches
Elbows-Out Chest Stretches
30 seconds
Knees to Elbows
Knees to Elbows
30 seconds
Left Side Stretch
Left Side Stretch
30 seconds
High Knee Pulls
High Knee Pulls
30 seconds
Standing Forward Bend
Standing Forward Bend
30 seconds
Rest
Rest
1 minute

Set 2: 3 rounds
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
15 reps
Split Squats
Split Squats
10 reps
Split Squats
Split Squats
10 reps
Left Bridge Glute Circles
Left Bridge Glute Circles
12 reps
Right Bridge Glute Circles
Right Bridge Glute Circles
12 reps
Right Lying Clams
Right Lying Clams
15 reps
Left Lying Clams
Left Lying Clams
15 reps

Set 3: 3 rounds
Kneeling Push-Ups
Kneeling Push-Ups
Reps until failure
Y-T-A
Y-T-A
8 reps
The Hundred
The Hundred
1 minute
Glute Circles
Glute Circles
10 reps
Glute Circles
Glute Circles
10 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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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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