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For womenBeginnerPhase 2

Day 9: Lunges & Hamstrings

Day 9 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 9 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. Left Hand to Toe Reach

    Difficulty 1/530 sec

  2. Right Hand to Toe Reach

    Difficulty 1/530 sec

  3. Lunge Pulses Left

    Difficulty 2/530 sec

  4. Lunge Pulses Right

    Difficulty 2/530 sec

  5. Squat to Knees

    Difficulty 2/530 sec

  6. Reverse Lunges

    Difficulty 3/530 sec

  7. Prone Bent-Knee Leg Lifts

    Difficulty 2/530 sec

  8. Prone Push Up

    Difficulty 1/530 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. Left Hand to Toe Reach

    Difficulty 1/530 sec

  2. Right Hand to Toe Reach

    Difficulty 1/530 sec

  3. Squat

    Difficulty 2/530 sec

  4. Lunge Pulses Left

    Difficulty 2/530 sec

  5. Lunge Pulses Right

    Difficulty 2/530 sec

  6. Squat to Knees

    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. Prone Bent-Knee Leg Lifts

    Difficulty 2/530 sec

  11. Prone Push Up

    Difficulty 1/530 sec

  12. Superwoman Hold

    Difficulty 3/530 sec

  13. Booty V Raise

    Difficulty 2/530 sec

  14. Plank Leg Raises

    Difficulty 3/530 sec

  15. Seated Supported Leg Openers

    Difficulty 1/530 sec

  16. Chest Opener

    Difficulty 1/530 sec

  17. Lying Spinal Twist Stretch Left

    Difficulty 1/530 sec

  18. Lying Spinal Twist Stretch Right

    Difficulty 1/530 sec

  19. Knee Rolls

    Difficulty 1/530 sec

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

Guides for this practice