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.

 

Week 9, Day 1

 

Butterfly Sit Ups 10-15x

Glute Bridge 10x
Repeat 2x 

 

Extended Arm Plank R Leg Extension 20 seconds
Extended Arm Plank Hold 20 seconds
Extended Arm Plank L Leg Extension 20 seconds
Extended Arm Plank Hold 20 seconds
Repeat 2x

 

Kettlebell Swing Ladder
5,7,9,11,11,9,7,5

 

Kettlebell Windmill R Side 3-7x
Kettlebell Windmill L Side 3-7x
Kettlebell Pull Over Sit Ups 10x

 

Stretch
Forward Fold 30 seconds
Pyramid R Leg Front 30 seconds
Runners Lunge R Leg 30seconds
Skandasana L Leg 30 seconds
Forward Fold 30 seconds
Pyramid L Leg Front 30 seconds
Runners Lunge L Leg 30seconds
Skandasana L Leg 30 seconds

 

Week 9, Day 2

 

Horse Stance R Side Stretch 30 seconds

Horse Stance Alternating Sides - Flowing Arm Pattern (R-L-R-L)
Horse Stance L Side Stretch 30 seconds
Suhaila Squat Arms in 2nd 1 minute
Suhaila Squat Arms in 5th 1 minute
Repeat 2x

 

Twisting Windmill 10x

Vertical to Horizontal Leg Lifts - Center 10X
Vertical to Horizontal Leg Lifts R Side to L Side 10x
Repeat 3x

 

Janda Sit Ups 20x

 

Stretch

Upward Dog 30 seconds
Snake R Leg 30 seconds
Upward Dog 30 seconds
Snake L Leg 30 seconds
Legs Up The Wall 30 seconds
Tadasana 30 seconds 

 

Week 9, Day 3

 

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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