Beginner Workout: Cycle 2, Week 4, Day 1

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

Written by Jessica Hedrick Last updated on Oct 20, 2021

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 4, 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

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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