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Here's the scoop...This is another great beginner body weight workout. Make sure you also try this one. The only equipment needed is a chair or table and a little space to move (a living room works perfectly). Follow along with the video the first few times, and then you should be able to take it from there. Be sure to take the time to really learn the exercises, developing impeccable technique. Watching yourself in a mirror helps.
This routine can be combined with another Beginner Workout to add variety throughout your week. |
Always perform a thorough Dynamic Warm-up before starting, and finish with a Complete Cool Down of foam rolling and stretching when finished.
Treat this group of exercises (e.g. 1a-1f) as a circuit. Perform the circuit one time through, then return to the first exercise (1a) and repeat the circuit again. Take breaks as needed when moving through the circuit. As you get better throughout the month, try to minimize your breaks. Rest for a complete 2:00 when you get to the end of the circuit.
The first number listed indicates how many times you need to do the circuit (2 x 8/side = twice through that circuit). The second number tells you how many reps of that exercise you need to perform (2 x 8/side).
Treat this group of exercises (e.g. 1a-1f) as a circuit. Perform the circuit one time through, then return to the first exercise (1a) and repeat the circuit again. Take breaks as needed when moving through the circuit. As you get better throughout the month, try to minimize your breaks. Rest for a complete 2:00 when you get to the end of the circuit.
The first number listed indicates how many times you need to do the circuit (2 x 8/side = twice through that circuit). The second number tells you how many reps of that exercise you need to perform (2 x 8/side).
The Exercises1a Elevated tall plank w/ hip flexion 1b Bent-over letter progression (T, Y, W) 1c Single leg dead lift w/ forward reach 1d Inchworms 1e Split squats 1f Seal jacks |
The Numbers2 x 8/side 2 x 8/letter 2 x 8/side 2 x 8 2 x 8/side 2 x 15 |
