Andreas' Core and Legs for Beginners Program

  1. Squats - 20 reps - 6 kcal/min1
  2. Sit-ups - 40 reps - 9 kcal/min
  3. Back Extensions - 40 reps - 8 kcal/min
  4. Backwards Lunges - 10 reps - 4 kcal/min
  5. Lunges - 10 reps - 4 kcal/min
  6. Russian Twists - 10 reps/side - 8 kcal/min
  7. Bulgarian Split Squats - 10 reps/leg - 9 kcal/min
  8. Side Lunges - 10 reps/side - 4 kcal/min
  9. Turkish Get-ups - You will need to feel this one out; it's good for mobility and control of your body - 14 kcal/min
  10. Drakens

  1. kcal burned/min estimates are for a bodyweight of 64kg