Exercises for Starters

Beginner Duration 16 minutes

Target Areas: Core, Glutes

Equipment: Exercise Mat

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Public

This is a wonderful set of exercises to get you moving again! Low impact and varied, these moves may be just what you need to turn up the volume in your exercise regimen. Have fun and get after it!

Do this workout in Workout Trainer

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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 Voyager Yoga Mat

Gorilla Mats Premium Large Exercise Mat

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 6

Exercises

Set 1: 1 round

Kneeling Right Side Plank

30 seconds

Reverse Elbow Plank

35 seconds

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

Elbow Plank

35 seconds

Kneeling Left Side Plank

30 seconds

Transition

15 seconds

Set 2: 1 round

Lift up one knee so that your leg is parallel to the floor. Swing your opposite arm up as you lift your leg. Alternate sides.

High Knees

50 seconds

T's

50 seconds

Side Cross Kicks

50 seconds

Modified Burpees

45 seconds

Elbow To Knee Twists

50 seconds

Transition

15 seconds

Set 3: 1 round

Come back to your hands and knees. If you're feeling tipsy, widen the stance you have on your hands and knees.

Bird Dog

50 seconds

Bent Knee Twists

1 minute

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

Reverse Crunches

35 seconds

Elbow to Knee

35 seconds

Vertical Leg Crunches

50 seconds

Exhale and you curl your back to lift your shoulders towards the ceiling. Lower to the ground and repeat.

Crunches

50 seconds

Dead Bug Holds

50 seconds

Transition

15 seconds

Set 4: 1 round

Right Laying Clams

50 seconds

Lying Left Leg Kicks

50 seconds

Transition

10 seconds

Left Laying Clams

50 seconds

Lying Right Leg Kicks

50 seconds

Workout Discussion

27 Dec

Shazna F.

i had a c section 6 months ago,would this be a good workout for me???

21 Apr

Lynda D.

good workout. Would be nice to have some loosen up exercises to get started, and some short transitions between some of the exercises to get into position.

08 Jan

Melissa M.

This is far from being exercises for starters...

07 Dec

David M.

Hi, I just find this app, and on mobile, I can view videos with trainer doing workouts. Why it isnt working on PC?

29 Jun

Chris G.

Was a good workout and I did work up a sweat. I skipped a few of the exercises as they were a bit too much. Some exercises I only could do half way. A timer would be benificial to the program as I found it hard to count and breath at the same time...lol

20 Mar

Deanna L.

I love the work out. Hello

20 Mar

Deanna L.

I love the work out

15 Feb

Heidi M.

I like it, but it would be nice to have a timer on each exercise.

20 Jan

Mikayla S.

I agree. This is not a beginner excersize.

25 Sep

Denise R.

Great little workout you can intensify til you find your core. Don't worry . it took me 25 times to keep balance and perfect the moves. At 62 and 52 workouts it shows and my back doesn't hurt. I add a 1 to 3 Mike quick walk at the end. thanks! skimble app

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