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This beginner workout is designed to help you build strength and endurance. It includes a series of exercises that target different muscle groups for a full-body workout. The push-up on knees is a modified version of the traditional push-up, which is great for building upper body and core strength. The sit squat works on the lower body, targeting the quadriceps, hamstrings, and glutes. Additionally, lunges are included to further engage the lower body, focusing on the glutes, hamstrings, and quadriceps.

To challenge the core, the routine consists of flutter kicks, bent leg side kicks (kneeling), and side bridges. These exercises help to improve core stability, balance, and coordination. Together, these exercises make for a well-rounded workout, targeting multiple muscle groups while also engaging the core. By completing 3 sets of each exercise with the specified number of reps, you will build strength and stamina, setting the foundation for more advanced workouts in the future.

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  • #Exercise / Sets
    1Push-up (on knees)3 sets • 5 reps
    Push-up (on knees)
    2Sit Squat3 sets • 10 reps
    Sit Squat
    3Lunge3 sets • 10 reps
    Lunge
    4Flutter Kicks3 sets • 10 reps
    Flutter Kicks
    5Bent Leg Side Kick (kneeling)3 sets • 10 reps
    Bent Leg Side Kick (kneeling)
    6Side Bridge3 sets • 10 reps
    Side Bridge
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