Lions Head I

From burpees to crunches - foodspring’s Lions Head I workout has everything. Perfectly adapted to your level of fitness! Let's go!
Fitness Editor
Deborah is our fitness expert and certified trainer. She writes many of our articles about fitness. She also creates free training programs for whatever your goal may be.
Quick Info
Muscle Building
Full Body
from 30 min
Beginner
Equipment
Mat

Muscles used

Description

Lions Head I is a full-body workout for beginners. It trains all your large muscle groups.

The workout is based on the classic muscle-building system that relies on repetitions. Depending which muscles are being targeted, you’ll do between 12 and 15 repetitions of each exercise. Complete all exercises one after the other. Start with 12 beginner burpees, then 12 sumo air squats […]. If you need a short break between the different exercises, take it. Between each round (6 exercises) take a break of up to 2 minutes. Repeat the circuit 3 times.

Always make sure that your exercise is clean and controlled and keep your body under tension. If the beginner burpees are too easy for you, you can do basic burpees instead.

Warm up well before you start training! Have fun with our workout.

Not sure if this workout is for you?

Do our Body Check to find out.

Start now
Lions Head I
1. Beginner Burpees
12 reps
Read more
This foodspring video shows you how to do beginner burpees correctly. Burpees are a workout for the whole body and are one of the most challenging bodyweight exercises. Beginner burpees are a simplified form of these. They leave out the jump and the plank position. However, this doesn't make the exercise any less difficult.
2. Sumo Air Squats
12 reps
Read more
This foodspring video shows you how to do sumo air squats correctly. Sumo air squats are squats with feet spread wide apart. Squats are one of the most effective exercises for the legs. They also target and strengthen the glutes, the core, and the hip adductors. Stand with your feet shoulder-width or wider and turn your toes slightly outwards. Bend your knees, bringing your hamstrings downwards and backwards and your arms forward. Stop when you can no longer hold tension in your back. Use the strength of your legs to push yourself back up to standing.
3. Pulse Rows
12 reps
Read more
This foodspring video shows you how to do pulse rows correctly. Pulse rows work the muscles of your entire back. Lay on your stomach on the floor. Put your arms at your sides, making sure they are straight. Now lift your upper body off the floor (your head stays in a neutral position) and pull your arms as high as you can off the floor. Pull your shoulderblades together.
4. Chest Squeezes
12 reps
Read more
This foodspring video shows you how to do chest squeezes correctly. This exercise focuses on the pecs. Stand upright. Place your palms together in front of your chest. Slowly move your arms forwards and backwards, keeping your hands pressed together the whole time.
5. Arm Circles
15 reps
Read more
This foodspring video shows you how to do arm circles correctly. Arm circles are a great exercise for all fitness levels. This exercise works on your entire shoulder musculature. Stand with your feet hip- to shoulder-width apart. Straighten your arms out to the side and circle them to the front. Your arms will stay fully extended for the entire length of the exercise.
6. Crunches
12 reps
Read more
This foodspring video shows you how to do crunches correctly. This exercise targets the vertical abs. Crunches are a great exercise for beginners. Make sure that only your shoulder blades are coming up off the floor. Your lower back should stay on the floor. Your neck should stay in a neutral position.
Want to save this workout for later?

Download our mobile-friendly PDF version to keep it handy and use it anytime you want.

Download Workout
Our tip
Perfect for after your workout
Whey Protein
Whey Protein
£24.99
(£33.32/1kg)
Incl. VAT plus shipping

The perfect source of protein after your workout.

Our Whey Protein supports

your muscle-building goals.

Perfect for after your workout
Recovery Aminos
Recovery Aminos
£29.99
(£74.98/1 kg)
Incl. VAT plus shipping

Muscles burning after your workout?

Bounce back faster with our Recovery Aminos!

Daily
Daily Vitamins
Daily Vitamins
£19.99
(£29.40/100g)
Incl. VAT plus shipping

Vital for your body’s needs.

Hit your recommended daily allowance

of vitamins C, D, and B12.