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Beginner Body Boost

Débutant   18 minutes

Zones ciblées: Full Body

Équipement: No Equipment

Beginner Body Boost
Mots clés
Entraînements de poids corporel Entraînements complets du corps Entraînements sans équipement
Description

Let's hit the ground running with this superb full body workout! You don't need any equipment for this one, however, there are a few floor exercises in the mix so feel free to grab a mat or towel to protect your knees.

Exercises

Série 1 1 ronde
T's
T's
40 secondes
Then, return to the center.
❤️ Léger (Zone 1)
Alternating Side Reaches
40 secondes
Rest
Rest
15 secondes
Return to standing by pressing your hips forward to activate your hamstrings. Maintain a lifted gaze and your shoulders back.
❤️ Modéré (Zone 2)
Squats
40 secondes
High Knee Pulls
❤️ Léger (Zone 1)
High Knee Pulls
40 secondes
Rest
Rest
15 secondes
Arm Pumps
❤️ Modéré (Zone 2)
Arm Pumps
40 secondes
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
40 secondes
Side Bends
❤️ Modéré (Zone 2)
Side Bends
40 secondes
Rest
Rest
30 secondes

Série 2 1 ronde
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.
❤️ Léger (Zone 1)
Jog on the Spot
30 secondes
In one motion, jump and spread your legs out to the side and raise your arms up over your head. Land and repeat by hoping your legs back together and your hands by your sides.
❤️ Léger (Zone 1)
Jumping Jacks
30 secondes
Rest
Rest
30 secondes

Série 3 1 ronde
Return and repeat.
Tricep Dips
20 secondes
Rest
Rest
20 secondes
Kneeling Push-Ups
Kneeling Push-Ups
40 secondes
Glute Circles
Glute Circles
40 secondes
Rest
Rest
20 secondes
Elbow Plank with Leg Lifts
Elbow Plank with Leg Lifts
40 secondes
Come back to your hands and knees. If you're feeling tipsy, widen the stance you have on your hands and knees.
Bird Dog
40 secondes
Rest
Rest
20 secondes

Série 4 1 ronde
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.
❤️ Modéré (Zone 2)
Jog on the Spot
30 secondes
In one motion, jump and spread your legs out to the side and raise your arms up over your head. Land and repeat by hoping your legs back together and your hands by your sides.
❤️ Modéré (Zone 2)
Jumping Jacks
30 secondes
Rest
Rest
30 secondes

Série 5 1 ronde
Return and repeat.
Tricep Dips
20 secondes
Rest
Rest
20 secondes
Kneeling Push-Ups
Kneeling Push-Ups
40 secondes
Glute Circles
Glute Circles
40 secondes
Rest
Rest
20 secondes
Elbow Plank with Leg Lifts
Elbow Plank with Leg Lifts
30 secondes
Come back to your hands and knees. If you're feeling tipsy, widen the stance you have on your hands and knees.
Bird Dog
40 secondes
Rest
Rest
20 secondes

Série 6 1 ronde
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.
❤️ Modéré (Zone 2)
Jog on the Spot
30 secondes
In one motion, jump and spread your legs out to the side and raise your arms up over your head. Land and repeat by hoping your legs back together and your hands by your sides.
❤️ Léger (Zone 1)
Jumping Jacks
25 secondes
Ragdoll Pose
Ragdoll Pose
20 secondes

Workout Discussion

30 Jan
Great workout for beginners or those of us who have taken an extended break from exercise. Always guaranteed to have me sweating. Seeing results already!

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Matériel recommandé

Pour faire cet entraînement à la maison, vous aurez besoin des équipements d'exercice suivants. Nous recommandons toujours d'utiliser un moniteur de fréquence cardiaque à bande thoracique Bluetooth lorsque vous faites de l'exercice pour une meilleure précision et une meilleure performance.

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Catégories d'entraînement

En vedette

En vedette

weight loss

Perte de poids

abs & core

Abdominaux

bodyweight

Poids corporel

youtube

Youtube

community created

Communauté créée

weightlifting

Musculation

interval timers

HIIT

cardio

Cardio

toning

Se tonifier

full body

Tout le corps

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