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.

 

Post your workout results, comments, and questions to the Breaking Muscle forums.

 

Breaking Muscle Shop

Week 10, Day 1

Pike Sit Up 10x

Flat Back Elbow to Knees 10x
Flat Foot Sit Ups 10x
Repeat 3x

 

Upward Dog to Downward Dog 4x

Extended Side Arm Plank 20 seconds
Upward Dog to Downward Dog 4x
Extended Side Arm Plank 20 seconds
Repeat 2x

 

Kettlebell Windmill R Side 3-7x

Kettlebell Windmill L Side 3-7x

 

Stretch

Cobra 30 seconds

Upward Dog 30 seconds
Downward Dog 30 seconds
Forward Fold 30 seconds
Tadasana 30 seconds
Separate Leg Forward Fold 30 seconds
Tadasana 30 seconds

 

Week 10, Day 2

Kettlebell Swing Ladder

2,4,6,8,10
10,8,6,4,2
Repeat 1-2 times

 

Kettlebell Pull Over Sit Ups 10x
Kettlebell Knee Tucks 10x
Repeat 2x

 

Stretch

Figure 4 On Back R leg 30 seconds

Twist on Back R Leg 30 seconds
Figure 4 On Back L leg 30 seconds
Twist on Back L Leg 30 seconds
Knees to Chest 30 seconds
Happy Baby 30 seconds
Shavasana 30 seconds

 

Week 10, Day 3

Air Squats 25x

Suhalia Squat Arms in 2nd 1 minute
Suhalia Squat Arms in 5th 1 minute
Repeat 2x

 

Straddle Split Sit Ups 10x
Happy Baby Vertical Lifts 10x
Happy Baby Vertical Lifts - Alternating R to L 10x
Repeat 3x

 

Stretch

Straddle Stretch 30 seconds
Straddle Stretch R Leg 30 seconds
Straddle Stretch L Leg 30 seconds
Straddle Stretch Center 30 seconds
Butterfly 30 seconds
Forward Fold on Floor 30 seconds
Tadasana 30 seconds

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