Beginner Lower Body and Core


Intermediate Level of Difficulty (45 minute workout) (by Ben)

This is a beginner level workout that focuses on the lower body and core.

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Exercise

Perform the reps/sets or each exercise in this group one after another. Rest for the specified time period between sets and exercises.

Picture of a female doing Dumbbell Ball Squat Exercise

Dumbbell Ball Squat

The dumbbell ball squat is a beginner lower body exercise. This is a simple and effective exercise that is suitable for all fitness levels.

Do 15 reps then rest for 30 seconds - Do this twice before moving on.
LEARN EXERCISE
Picture of a female doing Walk-Out Cobra Exercise

Walk-Out Cobra

The walk-out into cobra position is a beginner level dynamic warm-up exercise that strateches the hamstrings, hip flexors and abs.

Do 10 reps then rest for 30 seconds - Do this twice before moving on.
LEARN EXERCISE
Picture of a male doing Cable Trunk Twist Exercise

Cable Trunk Twist

The cable trunk twist is an intermediate core exercise. This exercise isolates the trunk and really works the obliques.

Do 15 reps on each side then rest for 30 seconds - Do this twice before moving on.
LEARN EXERCISE
Picture of a male doing Medicine Ball Trunk Twist Exercise

Medicine Ball Trunk Twist

The medicine ball trunk twist is a beginner core exercise. This is a great exercise that targets the entire midsection and is suitable for all fitness levels.

Do 15 reps on each side then rest for 30 seconds - Do this twice before moving on.
LEARN EXERCISE
Picture of a female doing Stability Ball Hamstring Curls Exercise

Stability Ball Hamstring Curls

This hamstring curl exercise uses the stability ball. Hamstring curls improve balance and stability.

Do 20 reps then rest for 30 seconds - Do this twice before moving on.
LEARN EXERCISE
Picture of a female doing Glute Bridge on Medicine Ball Exercise

Glute Bridge on Medicine Ball

The glute bridge on the medicine ball is a beginner lower body exercise. This is a great beginner exercise that incorporates the medicine ball and really targets the glutes and hamstrings.

Do 20 reps then rest for 30 seconds - Do this twice before moving on.
LEARN EXERCISE
Picture of a male doing Ab Crunch w/ Stability Ball Exercise

Ab Crunch w/ Stability Ball

The ab crunch with stability ball is a challenging core exercise that targets the abs. This exercise is suitable for all fitness levels.

Do 20 reps then rest for 30 seconds - Do this twice before moving on.
LEARN EXERCISE
Picture of a female doing V-Sit Dumbbell Pass Exercise

V-Sit Dumbbell Pass

The v-sit dumbbell pass is an intermediate core exercise. This is a challenging exercise that targets the entire core and requires a fair amount of core strength in order to maintain proper positioning.

Do 20 reps on each side then rest for 30 seconds - Do this twice before moving on.
LEARN EXERCISE
Picture of a female doing Alternating Crunch-Up Exercise

Alternating Crunch-Up

The alternating crunch-up is a beginner core exercise that targets the abs.

Do 20 reps on each side then rest for 30 seconds - Do this twice before moving on.
LEARN EXERCISE
Picture of a male doing The Plank Exercise

The Plank

This is a core exercise that targets the entire mid-section.

Do 1 rep then rest for 30 seconds - Do this twice before moving on.
LEARN EXERCISE