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Free Beginner Workout

Warm It Up

Beginner   7 minutes

Target Areas: Core, Legs

Equipment: Exercise Mat

Warm It Up
Tags
Bodyweight Workouts Ab & Core Workouts No Equipment Workouts
Description

Get your muscles moving and your blood pumping with this quick total body warm up routine. Let's get sweating!

Exercises

Set 1: 1 round
Elbow To Knee Twists
Elbow To Knee Twists
40 seconds
Windmills
Windmills
40 seconds
Cross Knees to Elbows
Cross Knees to Elbows
40 seconds
Transition
Transition
10 seconds

Set 2: 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
45 seconds
Kneeling Right Side Plank
Kneeling Right Side Plank
30 seconds
Kneeling Left Side Plank
Kneeling Left Side Plank
30 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
50 seconds
Transition
Transition
10 seconds

Set 3: 1 round
Left Leg Front-and-Back Lunges
Left Leg Front-and-Back Lunges
40 seconds
Right Leg Front-and-Back Lunges
Right Leg Front-and-Back Lunges
40 seconds
Modified Burpees
Modified Burpees
45 seconds

Workout Discussion

30 Mar
🔥🔥🔥
22 Mar
ok with plank bird dog, normal side planks and normal burpees :)
09 Jan
lol
21 Jan
Great warm up, still having trouble with lunges on balancing. Not sure if it is because of back injury
08 Sep
Super fun.
05 Sep
Easy

Appears In

warmup
Warmup
full body
Full Body

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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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