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Tag: beginner

  • Beginner Workout: Cycle 2, Week 10

    Beginner Workout: Cycle 2, Week 10

    The second cycle of the beginner workout will focus on the basics of strengthening your core. In this workout, you will use kettlebells, free weights, and bodyweight exercises to increase your overall core stability and improve strength and flexibility. Journey into a renewed healthy lifestyle as you develop a new fitness routine, get back your body confidence, and have fun.

     

    The workouts will be posted each Monday. There are three workouts per week. Take a rest day between each workout. You will need a kettlebell and/or dumbbell set, yoga mat, great music, and a smile to complete this programming. Enjoy your athletic journey.

     

     

    Week 10, Day 1

    Pike Sit Up 10x

    Flat Back Elbow to Knees 10x
    Flat Foot Sit Ups 10x
    Repeat 3x

     

    Upward Dog to Downward Dog 4x

    Extended Side Arm Plank 20 seconds
    Upward Dog to Downward Dog 4x
    Extended Side Arm Plank 20 seconds
    Repeat 2x

     

    Kettlebell Windmill R Side 3-7x

    Kettlebell Windmill L Side 3-7x

     

    Stretch

    Cobra 30 seconds

    Upward Dog 30 seconds
    Downward Dog 30 seconds
    Forward Fold 30 seconds
    Tadasana 30 seconds
    Separate Leg Forward Fold 30 seconds
    Tadasana 30 seconds

     

    Week 10, Day 2

    Kettlebell Swing Ladder

    2,4,6,8,10
    10,8,6,4,2
    Repeat 1-2 times

     

    Kettlebell Pull Over Sit Ups 10x
    Kettlebell Knee Tucks 10x
    Repeat 2x

     

    Stretch

    Figure 4 On Back R leg 30 seconds

    Twist on Back R Leg 30 seconds
    Figure 4 On Back L leg 30 seconds
    Twist on Back L Leg 30 seconds
    Knees to Chest 30 seconds
    Happy Baby 30 seconds
    Shavasana 30 seconds

     

    Week 10, Day 3

    Air Squats 25x

    Suhalia Squat Arms in 2nd 1 minute
    Suhalia Squat Arms in 5th 1 minute
    Repeat 2x

     

    Straddle Split Sit Ups 10x
    Happy Baby Vertical Lifts 10x
    Happy Baby Vertical Lifts – Alternating R to L 10x
    Repeat 3x

     

    Stretch

    Straddle Stretch 30 seconds
    Straddle Stretch R Leg 30 seconds
    Straddle Stretch L Leg 30 seconds
    Straddle Stretch Center 30 seconds
    Butterfly 30 seconds
    Forward Fold on Floor 30 seconds
    Tadasana 30 seconds

  • Discover Your Inside Athlete: 12 Weeks of Newbie Exercises

    Discover Your Inside Athlete: 12 Weeks of Newbie Exercises

    The Newbie Exercise focuses on cultivating an athletic way of life by constructing the muse for general power, conditioning, and adaptability. This exercise will information you thru two exercises per week, with a 3rd day known as the "Athletic Exploration Day." At the present time is a particular time so that you can discover totally different health disciplines, have enjoyable, and check out one thing new in your private health journey.

     

    This newbie exercise cycle focuses on the fundamentals of a profitable health program.  The exercises are designed that will help you get stronger and transfer higher.

     

    Journey right into a renewed wholesome way of life as you develop a brand new health routine, regain your physique confidence, and have enjoyable. You have to a kettlebell and/or dumbbell set, yoga mat, nice music, and a smile to finish this programming.

     

    Get pleasure from your athletic journey. Smile and get to it!

    Week 1: Day 1

    Exercise:

     

    • 30-45 minute stroll exterior
    • 25 Strolling lunges
    • 25 Air squats
    • Elbow plank: 20 seconds (sec) – Repeat 3 occasions
    • 10 Push ups

     

    Stretch:

     

    • Downward Canine (pictured under): 30sec
    • Pigeon Proper Leg (pictured under): 30sec
    • Downward Canine: 30sec
    • Pigeon Left Leg: 30sec

     

    Week 1: Day 2

    • Stroll 5 minutes
    • Jog 1-2 minutes
    • Repeat 5x

     

    • 25 Leaping Jacks
    • 25 Suhaila Squats
    • 6 Turkish Get Ups (unweighted), alternating proper (R) and left (L) aspect
    • Prolonged Arm Plank Maintain 20 secs 3x

     

    Stretch:

     

    • Fingers Clasp Over Head – Stretch proper, left, entrance, and again
    • Fingers Clasp Over Head – Circle clockwise and counterclockwise
    • Ahead Fold (pictured under) 30 secs
    • Frog Squat (Malasana – pictured under) 30 secs
    • Ahead Fold 30 secs
    • Straddle Stretch Ahead (pictured under)30 secs
    • Straddle Stretch R Aspect (pictured under) 30 secs
    • Straddle Stretch L Aspect (pictured under) 30 secs
    • Straddle Stretch Ahead 30 secs

     

    Week 1: Day 3

    Day 3 of every week might be your athletic exploration day. I need you to strive totally different courses in your native space. Some courses you’ll get pleasure from and others you’ll select to not attend once more, however you will need to strive new issues when creating your personalised athletic way of life.

     

    Have enjoyable on this exploration. Discover what makes you cheerful when exercising.

     

    Discover a Freshmen Vinyasa Yoga class to attend. Search for Yoga Alliance Licensed Academics in your space.

     

    Click on on the quantity under that corresponds to the week of coaching you're in.

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