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For womenBeginnerPhase 1

Day 1: Squats & Lunges

Day 1 of 30 in the Women’s Beginner Plan. Preview the movements in order, from warm-up to cool-down, and choose the short or the extended session.

  • 8 min or 14 min
  • 10 or 19 movements
  • Day 1 of 30

Today’s movements

Extended adds movements inside the warm-up, main work and cool-down.

Session length

10 movements, about 8 min with rests.

  1. Trunk Circles Left

    Difficulty 1/530 sec

  2. Trunk Circles Right

    Difficulty 1/530 sec

  3. Side to Side Squat

    Difficulty 1/530 sec

  4. Squat to Knees

    Difficulty 2/530 sec

  5. Squat with Leg Raise

    Difficulty 2/530 sec

  6. Reverse Lunges

    Difficulty 3/530 sec

  7. Left Side Squat to Knee Raise

    Difficulty 2/530 sec

  8. Right Side Squat to Knee Raise

    Difficulty 2/530 sec

  9. Lying Spinal Twist Stretch Left

    Difficulty 1/530 sec

  10. Lying Spinal Twist Stretch Right

    Difficulty 1/530 sec

19 movements, about 14 min with rests.

  1. Trunk Circles Left

    Difficulty 1/530 sec

  2. Trunk Circles Right

    Difficulty 1/530 sec

  3. Standing Arm Rotations

    Difficulty 1/530 sec

  4. Side to Side Squat

    Difficulty 1/530 sec

  5. Squat to Knees

    Difficulty 2/530 sec

  6. Squat with Leg Raise

    Difficulty 2/530 sec

  7. Reverse Lunges

    Difficulty 3/530 sec

  8. Left Side Squat to Knee Raise

    Difficulty 2/530 sec

  9. Right Side Squat to Knee Raise

    Difficulty 2/530 sec

  10. 90 Degree Squat

    Difficulty 2/530 sec

  11. Lunge Pulses Left

    Difficulty 2/530 sec

  12. Lunge Pulses Right

    Difficulty 2/530 sec

  13. Plank Leg Raises

    Difficulty 3/530 sec

  14. Seated Supported Leg Openers

    Difficulty 1/530 sec

  15. Superwoman Hold

    Difficulty 3/530 sec

  16. Lying Spinal Twist Stretch Left

    Difficulty 1/530 sec

  17. Lying Spinal Twist Stretch Right

    Difficulty 1/530 sec

  18. Reclined Big Toe Left

    Difficulty 2/530 sec

  19. Reclined Big Toe Right

    Difficulty 2/530 sec

Times are estimates: 30 seconds of movement and 15 seconds of rest and changeover for each exercise.

Guides for this practice