Beginner Jumpbox
Pick 1 from below
- 50x Step on Jumpbox then walk down
- 50x Step on Jumpbox with 5lb dumb bells on each hand
- 25x Jump on Jumpbox then step down
- 25x Jump over the Jumpbox
Beginner 30 lbs Kettlebell
Pick 1 from below
- 3x 20 Double Handed Kettlebell Press
- 3x 20 Single Handed Kettlebell Press
Beginner 5 lbs Dumbbell Exercises
Pick 3 from below
- 3x 20 Dumbell Bicep Curl
- 3x 20 Dumbbell Hammer Curls
- 3x 20 Lateral Dumbbell Raises
- 3x 20 Front Dumbbell Raises
- 3x 20 Bent Over Lateral Dumbbell Raises
- 3x 20 Dumbbell Deadlift
- 3x 20 Dumbell Lunges
- 3x
Beginner No Equipment
Pick 2 from below
- 5x Duck Walks
- 50x Burpees
- 50x Standing Lunges
- 50x Ab Crunches
- 50x Bicycle Crunches
- 50x Donkey Kicks
- 100x High Knees
- 100x Leg Raises
- 100x Air Squats
- 3x 30 Seconds Dead Bug
- 3x 30 Seconds Scissor kicks
Bike / Jog / Run
Do once or twice a week
- Bike for 3 miles
- Jog for 2 miles
- Run for 1 mile
Warm Up
- Stretch
- 100 Jumping Jacks OR 100 Jump-Rope
- 7 Regular Push-ups
- 1 Knuckle Push-up
- 50 Knee Push-ups
- 50 Sit-ups
- 3x 1min Plank OR 3x 1min Side Plank (3x both sides)