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20-Minute FOUNDATION | Gentle Chest & Thighs
Welcome to my 20-minute no repeat strength workout “Gentle Chest & Thighs” from my FOUNDATION Workout Plan. Get your FREE 2-week FOUNDATION Beginner Level Workout Plan here!
“Gentle Chest & Thighs” is a two-part workout, half upper body and half lower body. This workout is focused on the chest and full thighs (inner, outer and quads) and is targeted for beginners. We work all of our chest standing and lying supine and the thigh exercises are performed standing while stress proper positioning and range of motion. In this workout, and all of the FOUNDATION workouts you will learn good form, build strength and boost your confidence.
In this blog you’ll find a summary of the workout with some tips and notes. But if you just can’t wait to get moving, then go ahead and dive right into the workout.
If you have time, take my 5-minute warm up before your workout and my 5-minute post workout stretch when you’re done.
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Before You Begin
Following a warmup, this workout is is made up of 15 exercises with no repeats. With every move you’re encouraged to be mindful and move within your full range of motion to the best of your abilities. The purpose of the workout is to welcome beginners to exercise to learn good form, build strength and boost confidence. Light weights and a chair are optional.
Workout Video:
Workout Breakdown:
There are 15 rounds in this no-repeat workout. Perform each exercise for 35 seconds followed by 25 seconds rest except for the final exercise which is one minute.
Exercises
- Forward Push Press
- Crossover Fly
- Pec Deck
- Upward Fly
- Chest Fly
- Narrow Press
- Pullover
- Inner Thigh Lift (L)
- Outer Thigh Lift (L)
- Pendulum (L)
- Inner Thigh Lift (R)
- Outer Thigh Lift (R)
- Pendulum (R)
- Front Kick
- Pulse Squat
