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Beginner Workout: Cycle 2, Week 12

In the second cycle of the beginner workout you will use kettlebells, free weights, and bodyweight exercises to increase your core stability.

Jessica Hedrick

Written by Jessica Hedrick Last updated on Dec 6, 2022

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

Jessica Hedrick

About Jessica Hedrick

Jessica is a lifelong athlete. Her truest passions are movement and creativity. She is currently studying under Suhaila Salimpour and is a member of her internationally-acclaimed Suhailia Salimpour Dance Company. In 2014 the company booked in San Francisco, Austin, Boston, and various other touring cities. Jessica has studied intensively for the last eight years in her format, attaining a SSSD Level 3 and Jamilia L1. She is currently studying for her next levels in dance and will be completing her Yin Yoga teaching certification with Master Paulie Zink in 2014.

Jessica started her athletic journey at age six in the area of competitive ice-skating. She competed on the national competition circuit in ice-skating, as well as in equestrian showing riding (English style). She continued her athletics through high school in track and field, specializing in hurdles relay team and 200-meter hurdles, concurrently part of the competition cheer team. In her college years she intensively studied martial arts and yoga, and went on to win two U.S. Open World Martial Arts Championships.

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