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Workout/Warm-up Category: Basic Level

Start Me Up #6

Equipment Yoga mat, block, small towel, (2) 5lb dumbbells Workout Time 55:46 Movements Version 1 hip external rotation 1 set Bird dog with posterior fly 15 each Side forearm plank hold 30 sec each Negative pushup 8 2 sets Runner’s stance with knee lift 15 each Split stance, 3 pulses, lateral raise 8 each Toe …

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KettleX Basics #10

Equipment Yoga mat, block, wrist band, light KB, gliders Workout Time 37:37 Movements No jumping Halo with chop 8 each Figure 8, catch 6 each Supported single leg deadlift with row 8 each Mountain climber 20 2 sets Swing & snatch ladder 1 set Alternating high pull 10 Outer swing to bottom up 6 each …

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Start Me Up #5

Equipment Chair or stool, (2) 5lb dumbbells, small towel Workout Time 43:18 Movements No jumping Bridge step out/back 6-8 Posterior shoulder T & touch thighs 20 Forearm plank to side plank 8 each 2 sets Squat, press, knee lift 10 each Supported single leg deadlift 15 each Supported single arm row 15 each 3 sets …

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Start Me Up #4

Equipment Yoga mat, block, (2) 5lb dumbbells, chair or stool Workout Time 29:41 Movements Version 1 of hip external rotation warmup 1 set Squat with bicep curl 12 Lateral lunge with lateral raise 10 each Plank, row, pass 8 each 2 sets Single leg dead lift with single arm row 10 each Posterior step with …

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Jabs & Abs #4

Equipment Gliders Workout Time 35:51 Movements No jumping Combinations of punches blended with floor work for the abs

Fast Track Basics #2

Equipment Yoga mat, block, light KB, (2) 5lb dumbbells, gliders Workout Time 20:38 Movements Double & single leg bridges 15, 10 each KB half wiper 10 each Glider leg abduction 4, pushup 2, mountain climber 4 Forward lunge, posterior step 8 each Front raise, pull apart with option to balance 8 each leg Fast feet …

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Start Me Up #3

Equipment Yoga mat, block, (2) 5lb dumbbells Workout Time 43:29 Movements No jumping Side lying leg abduction 25 + clamshell 25, then other side Reverse plank step out 4 each Bridge with dumbbell chest fly 12 Down dog touch hand to leg 8 each 2 sets Split stance with dumbbells, 3 pulse, stand 10 each …

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Jabs & Abs #3

Equipment Yoga mat, gliders, step with 2-3 risers Workout Time 31:33 Movements No jumping Combinations of punches blended with floor work for the abs

KettleX Basics #9

Tutorial Workout Equipment Wrist bands, light & heavier KB Tutorial Time KB half Snatch & full Snatch 13:54 Workout Time 20:51 Movements No jumping One low swing & one half Snatch 10 each Lighter KB single leg supported deadlift 10 each Double knee glider 12 Heavier KB vertical Clean 10 each 2 sets

KettleX Basics #8

Tutorial Workout Equipment Wrist bands, 1 light & 1 heavier KB, yoga mat, block, Tutorial Time Vertical clean & push press 8:43 Workout Time 39:08 Movements No jumping KB high pull & vertical Snatch 4 each KB dead Swings 15 Trunk tilts 12 each Kneeling curl, press 6 3 sets Push press 4 each Forearm …

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