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week five – beginner

In the Beginner workout program, you will complete the same exercises for 4 weeks with the cardio portion changing every 2 weeks.

This workout program was designed so you can master the form and technique of each exercise. It takes about 4-5 weeks for your body to acclimate to a workout routine. At week 5, we will introduce new exercises that you will complete for the remaining 4 weeks of the program.

Every week, there are a total of 3 workout days and 2 cardio days. You can complete them on whichever days fit your schedule best or complete both the workout and cardio in the same day.

DAY 1

WARM-UP

A1

Super Set
2 supersets, 60 seconds of rest in between
hip stretch_
Hip Stretch
2 sets, 30 sec

A2

Super Set
2 supersets, 60 seconds of rest in between
60 Day Kneeling Side Plank
Kneeling Side Plank
2 sets, ALAP

A3

Super Set
2 supersets, 60 seconds of rest in between
Bodyweight Squat
Bodyweight Squat
10 reps

WORKOUT

B

DB Stepup
Dumbbell Step Up
4 sets, 6 reps, 30 sec rest

C

Dumbbell Bench Press
Dumbbell Chest Press
4 sets, 6 reps, 30 sec rest

D

60 Day DB Reverse Lunge
Dumbbell Reverse Lunge
4 sets, 6 reps, 30 sec rest

E

60 Day DB Overhead Arnold Press
Dumbbell Overhead Arnold Press
4 sets, 6 reps, 30 sec rest

F1

Super Set
2 supersets, 60 seconds of rest in between
60 Day KB Swing
Kettlebell Swing
10-15 reps

F2

Super Set
2 supersets, 60 seconds of rest in between
side plank
Side PlankĀ 
ALAP (each side)

DAY 2

WARM-UP

A1

Super Set
2 supersets, 60 seconds of rest in between
60 Day RB Pronated Pull Apart
Resistance Band Pronated Pull Apart
10 reps

A2

Super Set
2 supersets, 60 seconds of rest in between
Hip Swing
Hip Swing
5 reps (each side)

WORKOUT

B

Dumbbell Single Leg Deadlift
Single Leg Deadlift
4 sets, 6 reps, 30 sec rest

C

Dumbbell Bench Row
Dumbbell Bench Row
4 sets, 6 reps, 30 sec rest

D

60 Day DB Sumo Squat
Dumbbell Sumo Squat
4 sets, 6 reps, 30 sec rest

E

Plate Wood Chopper
Plate Woodchopper
4 sets, 6 reps, 30 sec rest

F1

Super Set
2 supersets, 60 seconds of rest in between
Roll Up
Bodyweight Rollup
5 reps

F2

Super Set
2 supersets, 60 seconds of rest in between
Oblique Twist
Bodyweight Oblique Twist
10 reps

DAY 3

WARM-UP

A1

Cardio Zone 3 1
Treadmill Walk
5 minutes, Zone 3

A2

Pushup
Push Up
AMRAP (As Many Reps as Possible) in 60 sec

CIRCUIT

B1

Circuit
3 circuits, 20 sec rest
Walking Lunge
Bodyweight Walking Lunge
30 sec

B2

Circuit
3 circuits, 20 sec rest
Inchworm with Updog
Bodyweight Inchworm with Up Dog
30 sec

B3

Circuit
3 circuits, 20 sec rest
60 Day BW Marching Bridge
Bodyweight Marching Bridge
30 sec

B4

Circuit
3 circuits, 20 sec rest
Squat Jumps with Clap_596x324
Jumping Squats
30 sec

CARDIO

DAY 1

Cardio LISS Wk 1
Zone 1: 20 min
Zone 2: 15 min
Zone 3: 10 min

DAY 2

Cardio HITT Wk 1
8 Circuits
Zone 1: 45 sec
Zone 4: 45 sec

check in along the way

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*Individual results may vary. Factors such as diet, genetic makeup, overall health and physiological differences may influence results. Please consult with your physician before embarking on any new nutritional and exercise program. Results not typical. Please consult your physician before embarking on any new nutritional and exercise program. See Official Rules for details and prize information. All amounts are in USD.