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The Beginner Guide to Fitness – The workouts

The Beginner Guide to Fitness – Day 1

Mobility

  • Intro to foam rolling

Warm – up

  • Full body Dynamic warm up

Work

30 seconds of work/15 seconds rest at each exercise station

  • Squats
    • Option A- Body weight
    • Option B – Goblet squat
  • Bodyweight Row
  • Plank

Finisher

12 min *AMRAP

  • mountain climbers – 20 each side
  • straight-leg sit-up – 15
  • raise the roof pump – 30

 

The Beginner Guide to Fitness – Day 2

Mobility

  • Foam roll
  • Open Books – 1 set of 20 reps each side
  • Around the worlds – 1 set of 20 reps each side

Warm up

  • Y,T,W shoulder exercise – 15 each x 3
  • 1 leg toe touch – 10 x 3
  • Glute bridge – 15 x 3

Work

30 seconds of work/15 seconds rest at each exercise station

  • Alternate reverse lunge
  • High plank
  • band pull apart

Finisher

10 min cap

Descending rep ladder for time

  • Walkouts – 10-8-6-4-2
  • Side crunches 50-40-30-20-10

 

 

 

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