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 11, Day 1

 

Crescent Lunge R Leg - Arms Flowing Front Circle and Open Back V 10x

Crescent Lunge R Leg - Vertical Twist 20 seconds
Crescent Lunge R Leg - Arms Flowing Front Circle and Open Back V 10x
Crescent Lunge R Leg - Vertical Twist 20 seconds
Repeat 2x

 

Horse Stance R Side Stretch 30 seconds
Horse Stance Alternating Sides - Flowing Arm Patter(R-L-R-L)
Horse Stance L Side Stretch 30 seconds
Repeat 2x

 

Triangle Pose L Side 30 seconds
1/2 Moon Pose L Side 30 seconds
Frog Squat 30 seconds
Triangle Pose R Side 30 seconds
1/2 Moon Pose R Side 30 seconds
Repeat 2x

 

Stretch 

Forward Fold 30 seconds
Frog Squat 30 seconds
Frog Squat R Arm Extension 30 seconds
Frog Squat L Arm Extension 30 sec
Butterfly 30 seconds
Forward Fold on Floor 30 seconds
Tadasana 30 seconds

 

Week 11, Day 2

 

NY City Ballet Push Ups 10x

Extended Arm Plank Toe Taps 10x
Extended Arm Plank Shoulder Taps 10x
Repeat 2x

 

Glute Bridge Feet Flat 15x
Glute Bridge 2 Up 2 Down 15x
Glute Bridge, R Leg Vertical, Turned Out 10x
Glute Bridge Feet Flat 15x
Glute Bridge 2Up 2 Down 15x
Glute Bridge, L Leg Vertical, Turned Out 10x
Repeat 2x

 

Sprinters 25x

 

Stretch
Triangle Pose R Side 30 seconds
Extended Side Angle 30 seconds
Downward Dog 30 seconds
Triangle Pose R Side 30 seconds
Extended Side Angle 30 seconds
Downward Dog 30 seconds
Forward Fold 30 seconds
Tadasana 30 seconds

 

Week 11, Day 3

 

Bicycles 15x

Bicycles with Streight Legs 15X
Vertical to Horizontal Leg Lifts 15x
Vertical to Horizontal Leg Alternating R & L 15x
Repeat2x

 

Elbow Plank 20secs
Elbow Plank Twist 10x
Elbow Plank R Arm - 1 inch Lifts 10x
Elbow Plank L Arm - 1 inch Lifts 10x
Repeat 2x
 

Stretch

Childs Pose 30secs
Camel 5-20secs
Downward Dog 30 secs
Dragon R Leg 30 secs
Childs Pose 30secs
Camel 5-20secs
Downward Dog 30 secs
Dragon L Leg 30 secs
Forward Fold 30 secs
Tadasana 30 secs

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