Beginner BlastOFF!

Free Beginner Workout

Beginner BlastOFF!

Beginner Duration 15 minutes

Target Areas: Legs, Core

Equipment: Chair, Exercise Mat

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Tags

Bodyweight Workouts Leg Workouts Chair Workouts No Equipment Workouts

Description

Here is a quick full body workout designed to get your body moving and ready to take on the day! The first half of the workout will get the heart pumping & send blood flow throughout the body. The second half focuses on strengthening those important core muscles & ends with a rejuvenating stretch.

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✓ Follow along to move-by-move multimedia workouts

✓ Integrated smartwatch & heart rate monitor experience

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✓ Scheduling to fit your busy lifestyle

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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.

JadeYoga Harmony Yoga Mat

JadeYoga Harmony Yoga Mat

JadeYoga Voyager Yoga Mat

JadeYoga Voyager Yoga Mat

Gorilla Mats Premium Large Exercise Mat

Gorilla Mats Premium Large Exercise Mat

Polar H10 Heart Rate Monitor

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Apple Watch Ultra 2

Samsung Galaxy Watch 6

Samsung Galaxy Watch 6

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Exercises

Set 1: 2 rounds

Standing Knee to Elbow Cross

Standing Knee to Elbow Cross

45 seconds

Rest

10 seconds

Line Steps

30 seconds

Rest

10 seconds

Side Cross Kicks

Side Cross Kicks

45 seconds

Rest

10 seconds

Squats with Raised Arms

Squats with Raised Arms

45 seconds

Rest

10 seconds

Tippy Toes

30 seconds

Without much movement through your body, lift one leg to the side.

Lateral Leg Lifts

1 minute

Rest

10 seconds

Set 2: 1 round

Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.

Elbow Plank

30 seconds

Rest

10 seconds

Remember to lift from your hips instead of swinging your legs. Try to pause at the top for a moment.

Reverse Crunches

45 seconds

Rest

10 seconds

Vertical Leg Crunches

Vertical Leg Crunches

45 seconds

Rest

10 seconds

Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.

Elbow Plank

30 seconds

Twist your torso to the left and try to touch your hands to the ground.

Rest

10 seconds

Twist your torso to the left and try to touch your hands to the ground.

Russian Twists

30 seconds

Rest

10 seconds

Set 3: 1 round

Seated Pigeon Pose

Seated Pigeon Pose

1 minute

Workout Discussion

14 Jan

One bad ass workout... Makes u sweat good lol

24 May

Im really out of shape but I like this workout. Its easier on me but I just get stomach crapes.

12 Feb

I see my calorie count where the timer is.

12 Feb

My God! that was just 15 minutes, man I really am out of shape!

19 Dec

I was told that it burned 10 calories. Does that sound about right?

22 May

Great work out, could really feel it BURN....

11 Jan

Is there suppose to be a video with this..or is just a picture? I'm getting nothing from it???

08 Nov

I set mine to show calories now where will I see this information at the end of the workout? Can I see this for past work outs?

12 Sep

Thanks. You said the magic WORD...phone. It's on the phone, not the website. Thanks again.

12 Sep

Hmmm. Well I'm doing this on the most updated version of both the iPad and iphone apps. I'm not sure where that might be on the website. Sorry!

All comments »

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