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 on Mondays, Wednesdays, and Fridays. 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 3, Day 3

 

Breaking Muscle Shop

Butterfly Sit Ups 10x

Juti Jusu Sit Ups 10x
Janda Sit Ups 10x
Repeat 2x

 

Burpees 10-15x

Sprinter 15x
Extended Arm Plank Hold 20 seconds
Extended Arm Plank - R Arm and L Leg Extension 20 seconds
Extended Arm Plank - L Arm and R Leg Extension 20 seconds
Repeat 2x

 

Downward Dog - R Leg Vertical 10 seconds 

Downward Dog - R Knee to Chest 10 seconds
Downward Dog - R Leg Vertical 10 seconds
Wild Thing L Side (Flip Your Dog) 10 seconds

Downward Dog - L Leg Vertical 10 seconds
Downward Dog - R Knee to Chest 10 seconds
Downward Dog - L Leg Vertical 10 seconds
Wild Thing R Side (Flip Your Dog) 10seconds
Repeat 2x

 

Stretch

 

Floor Quad Stretch R Leg 30 seconds

Seated Forward Fold 30 seconds
Pigeon R Leg 30 seconds
Floor Quad Stretch L Leg 30 seconds
Seated Forward Fold 30 seconds
Pigeon L Leg 30 seconds
Bound Angle Pose "Butterfly Stretch" 30 seconds 

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