facebook

Workout/Warm-up Category: Basic Level

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 …

KettleX Basics Tabata #1 Read More »

Start Me Up #7

Equipment Yoga mat, block, (2) 5lb dumbbells, small towel Workout Time 48:39 Movements No jumping Hip strengthener versions 1 & 2 1 set Bridge, step out/back 8 Bear hold 30 sec Forearm plank to side plank 8 each 2 sets Posterior step, vertical snatch 10 Fast feet 20 sec Other side Plank with single leg …

Start Me Up #7 Read More »

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 …

Start Me Up #6 Read More »

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 …

KettleX Basics #10 Read More »

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 …

Start Me Up #5 Read More »

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 …

Start Me Up #4 Read More »