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Workout/Warm-up Category: Basic Level

Jabs & Abs #7

Equipment Mat Time 40:03 Movements No jumping Combinations of punches blended with floor work for the abs

Basics 6 Rung Ladder

Equipment Mat, block, (2) 5lb dumbbells Time 39:19 Movements No jumping Standing knee lift Split stance Forearm plank, alternating knee touch Bridge Hammer curl Dumbbell rotation The ladder will alternate between 26,22,18,14,10,6 and 6,10,14,18,22,26 reps.

KettleX Basic #11

Equipment Yoga mat, 15lb KB, Glider, block, small towel, wrist bands (optional) Tutorial Time Arm bar 7:33 Workout Time 29:04 Movements No jumping Arm bar 4 each Kneeling hip lift halo 6 each 2 sets Pushup with knee to elbow 6-8 Bottom up 8 each 2 sets Glider lateral slide 12 each Split lunge pass …

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Jabs & Abs #6

Equipment Yoga mat, (1) glider Time 34:20 Movements No jumping Combinations of punches blended with floor work for the abs

Start Me Up #8

Equipment Yoga mat, block, chair, gliders, (2) 5lb dumbbells Time 40:35 Movements No jumping Hip opener version one 1 set Squat with alternating knee lift 10 each Plank, touch hand to opposite elbow 10 each Flutter kicks about 20 2 sets Single leg posterior glider 2-ways 15 each Forearm plank, glider hip abduction 15 Kneeling …

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Fast Tracks Basics Tabata #1

Equipment Yoga mat, block, (2) 5lb dumbbells, stool Time 22:17 Movements 20 sec work/10 sec rest Single leg bridge 4 sets each leg Squat with bicep curl 4 sets Figure 8 4 sets Lateral lunge with row 4 sets each leg Split stance with lateral raise 4 sets each leg Bicycle 4 sets

Jabs & Abs #5

Equipment Yoga mat Time 28:42 Movements No jumping Combinations of punches blended with floor work for the abs

KettleX Basics 5 Rung Ladder

Equipment Yoga mat, block, light & medium KB, chair or stool Time 27:43 Movements No jumping Squat Single arm row Swings (option to use medium KB) Bridge with skull crusher Alternating movements with 12,10,8,6,4 and 4,6,8,10,12 reps 2 rounds

KettleX Basics Tabata #1

Equipment Yoga mat, block, chair or stool, light KB Workout Time 33:30 Movements No-jumping All moves are 20 sec work, 10 sec rest Swings 5 sets Vertical clean, alternating after each 20 sec 3 sets each Press, alternating after each 20 sec 3 sets each Front squat 5 sets Down dog, touch opposite knee 5 …

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