The second cycle of the beginner workout will focus on the basics of strengthening your core. In this workout, you will use kettlebells, free weights, and bodyweight exercises to increase your overall core stability and improve strength and flexibility. Journey into a renewed healthy lifestyle as you develop a new fitness routine, get back your body confidence, and have fun.
The workouts will be posted each Monday. There are three workouts per week. Take a rest day between each workout. You will need a kettlebell and/or dumbbell set, yoga mat, great music, and a smile to complete this programming. Enjoy your athletic journey.
Week 12, Day 1
Flat Foot Crunches 25x
Hold 1 Inch Lifts 10x
Feet Releve Crunches 25x
Hold 1 Inch Lifts 10x
Repeat 2x
Diamond Push Ups 10x
Extended Arm Plank 20 seconds
Extended Arm Plank – Shoulder Taps 10x
Repeat 2x
Kettlebell Pull Over Sit Ups 10x
Kettlebell Knee Tucks 10x
Repeat 2x
Stretch
Childs Pose 30 seconds
Upward Dog 30 seconds
Downward Dog 30 seconds
Repeat 3x
Forward Fold 30 seconds
Tadasana 30 seconds
Week 12, Day 2
Burpees 25x
Turkish Get Ups R Side 5x
Turkish Get Ups L Side 5x
Repeat 2x
Sprinter 15x
V Sit Ups 10x
Repeat 2x
Stretch
Downward Dog 30 seconds
Crescent Lunge R Leg 30 seconds
Triangle R Leg 30 seconds
Runner Lunge R Leg 30seconds
Downward Dog 30 seconds
Crescent Lunge L Leg
Triangle L Leg 30 seconds
Runner Lunge L Leg 30seconds
Forward Fold 30 seconds
Tadasana 30 seconds
Week 12, Day 3
Kettlebell Swing
5x
7x
9x
10x
13x
15 seconds rest
Repeat 3x
Vertical to Horizontal Leg Lifts 15x
Vertical to Horizontal Leg Alternating R & L Side 15x
Kettlebell Pull Over Sit Ups 10x
Repeat 2x
Stretch
Separate Leg Forward Fold 30 seconds
Runners Lunge R Leg 30 seconds
Skandasana L Leg 30 seconds
Separate Leg Forward Fold 30 seconds
Runners Lunge L Leg 30 seconds
Skandasana R Leg 30 seconds
Forward Fold 30 seconds
Tadasana 30 seconds
