Beginner
Xenia Freeletics
A steady full-body circuit with no explosive exercise.
By Jérémie NeubauerCalisthenics, CrossFit and strength training enthusiast for over 15 years
Xenia runs six rounds of 40 jumping jacks, 30 plank leg lifts, 20 squats and 10 pushups. No burpees, no hard jumps: a complete beginner WOD for cardio, core, legs and chest.
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The circuit (6 rounds)
No set rest between rounds, go straight from one exercise to the next.
Round 1 / 6
Tap an exercise each time you finish it. Long-press or “−” to correct.
1
Jumping Jacks
40reps
2
Plank Leg Lifts
30reps
3
Squats
20reps
4
Pushups
10reps
Tips to nail this WOD
- In the plank, lift your leg without arching your back: your hips stay parallel to the floor.
- If pushups are hard, do them on your knees so you can finish all six rounds.
- Keep the same pace every round: Xenia rewards consistency.
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Frequently asked questions
Is Xenia good for getting back into training?
Yes, its exercises are simple and low impact. Start with 3 or 4 rounds if needed.
How long does Xenia take?
Freeletics estimates 14 to 19 minutes.
Recommended gear for this WOD
To train these exercises more comfortably and safely:
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