Beginner Workout Exercise Guide
Warm-up- 5 minutes on tread, elliptical, stairs, or bike then perform the active warm-up (perform 2 circuits)
Step Forward toe touches (6 ea leg)
Straight Leg Raises (6 each side)
Knees side to side (6 each side)
Core Exercises
Stability ball crunch (10-15 reps)
For the beginner program, put your hands behind your head, do not add weight until you are strong and comfortable with the exercise.
Prone Planks (hold 20-30 seconds)
Bridges (10-15 reps)
Add the ball squeeze to challenge the core and thighs.
Strength Exercises
Push ups (perform 10-15)
Body Row–bent knees (10-15 reps)
Prisoner Squat (15 reps)
DB Alternate Arm Shoulder Press (8-10 each arm)
Perform this movement by pressing one arm at a time instead of both. Alternate arms.
Lunge Stance Bicep Curls (5-6 each leg)
Instead of placing leg on the bench, get into a lunge position, perform 5-6 reps (both arms) then repeat on the other leg.
DB Tricep Skulls (10-15 reps)
Farmers Walk (30 steps)
Then try to finish the workout with a challenging interval overhaul