Full Workout 1

With a 3.7 minute warm up, a 20 minute full body workout, and a 6.4 minute cool down and stretch, this is the perfect beginner to intense workout! If a beginner, take it easy and modify when needed, but remember to push yourself - for when we are out of our comfort zone, that is when the real magic happens! Increase speed and number of reps as needed to fit your level.

Exercises

Satz 1: 1 Runde

High Knees

30 seconds

High Knees To The Outside

20 seconds

Jumping Jacks

30 seconds

Big Forward Arm Circles

20 seconds

Big Reverse Arm Circles

20 seconds

Jump Rope (Forward)

30 seconds

Left Arm Cross Stretch

20 seconds

Left Tricep Stretch

20 seconds

Right Arm Cross Stretch

20 seconds

Right Tricep Stretch

20 seconds

Standing Forward Bend

20 seconds

Satz 2: 2 Runden

Jumping Jacks

1 minute

Squats

1 minute

High-Plank and Knee Draw

1 minute

Butt Kickers

1 minute

Crunches

1 minute

Glute Combo Kickback

1 minute

Punches With Cross Knees To Elbows

1 minute

Bicycle Crunches

1 minute

Squats

1 minute

Rest

1 minute

Satz 3: 1 Runde

Standing Deep Breathing

20 seconds

Standing Forward Bend

20 seconds

Upward Facing Dog

20 seconds

Downward Facing Dog

20 seconds

Child's Pose with Side Reaches

30 seconds

Lying Torso Twists

30 seconds

Lying Hamstring Stretches

30 seconds

Leg Crossover Stretches

30 seconds

Wide Leg Stretches

30 seconds

Center Leg Stretch

20 seconds

Seated Spiral Stretches

30 seconds

Left Arm Cross Stretch

20 seconds

Left Tricep Stretch

20 seconds

Right Arm Cross Stretch

20 seconds

Right Tricep Stretch

20 seconds

Right Quad Stretch

20 seconds

Left Quad Stretch

20 seconds

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Top-Auswahl für dieses Workout

Adjustable Steel Wire Jump Rope

With ball baring handles, this steel based rope offers skips with no kinks, tangles or bending like the usual PVC and Leather Ropes. PVC coated cable ensures this rope is resistant to wear and tear.

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