Guided workouts · beginner
Beginner Upper & Core
Pushing, pulling and bracing, at a pace that lets you learn the shapes.
- Time
- 20 min
- Movements
- 5
- Focus
- Chest, back, shoulders, core
- You need
- No equipment
Warm-up
01 / 40Jumping Jack
0:30
Next: Butt Kicks
Jumping jack
The figure shows the general shape of the movement, not a demonstration of this exact exercise. Nothing here is recorded. Go at your own pace and skip anything that hurts.
What it works
Hardest first: core, shoulders, upper back, lats, obliques, chest, triceps, glutes, hip flexors, quads.
The session, move by move
Warm-up
6 movements · 30s each
Jumping JackJumping jack
0:30
Butt KicksStep
0:30- March in Place
Step
0:30 - Brisk Walking
Step
0:30 
Bird Dog with RotationBird dog
0:30- Step Jack
Jumping jack
About the easy finish
The exercise library holds almost no stretches yet, so the finish is gentle rotations and light holds rather than a stretch routine. It brings the heart rate down; it is not a substitute for stretching if that is what you want.
Do this with someone
Pick a time, send one link, and you both follow this workout at the same moment. Camera off is fine, and the room is never recorded.
Sign in to plan itGeneral education, not medical advice. If a movement hurts, skip it.
