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Beginner · Bodyweight

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7 min· 2 rounds·4 exercises
Equipment

Guided workout

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We'll walk you through every exercise with a built-in timer and rest periods. ~7 minutes total.

Today: 0 / 1 free tracked

Warm-up

1 min cat-cow + shoulder rolls

Full exercise list · Bodyweight

Repeat the circuit 2 times.

  1. 1
    Demonstration of Superman holds

    Superman holds

    20sRest 20s

    Lift chest and feet, squeeze back.

  2. 2
    Demonstration of Bent-over rows (light)

    Bent-over rows (light)

    12 repsRest 20s

    Pull elbows past your ribs.

  3. 3
    Demonstration of Bird dog

    Bird dog

    8 each sideRest 20s

    Long arm, long leg, square hips.

  4. 4
    Demonstration of Reverse snow angels (face down)

    Reverse snow angels (face down)

    10 repsRest 15s

    Thumbs up the whole time.

Cool-down

1 min child's pose

General fitness guidance only. Stop if anything hurts and check with a professional before starting a new program.