WORKOUT FOR BEGINNERS - BUILD STRENGTH WITH BASIC BODYWEIGHT
EXERCISES
WORKOUT FOR BEGINNERS - BUILD STRENGTH WITH BASIC BODYWEIGHT
EXERCISES
Time: 20 min (circuit, no equipment)Instructions:
4 rounds of:
1) bodyweight squat - 10 reps
2) competition burpees - 3 reps
3) backward lunge into squat - 10 reps
4) competition burpees - 3 reps
5) backward lunge into squat - 10 reps (the other leg)
6) competition burpees - 3 reps
7) side lunges - 10 reps
8) competition burpees - 3 reps
9) side lunges - 10 reps
10) competition burpees - 3 reps
BEACH WORKOUT FOR TIGHT BODYTime: 15 min (circuit, no
equipment)Instructions:
4 rounds of
1) low jacks - 20 reps
2) bird dog - 20 reps
3) 1-leg squat - 20 reps each
4) side burpee with knee-tuck - 20 reps
ZWOW 53 TIGHT BODY WORKOUT
Time: 15 min (circuit, no equipment, zwow)
Instructions:
4 rounds of
1) jumps squats - 20
get into the candle, forward bend, hold, back to candle, stand
up
2) side jump lunge - 15
hold stretch
side jump lunge - 15
3) cross-legged push-ups - 10
stretch
jump forward
ZWOW 51 TONE AND STRETCH WORKOUT
Time: 16 min (n reps, no equipment, zwow)Instructions:
Start in the pike position (stretch), get into the plank
1) Strict mountain climbers - 100
2) Pike press leg lift - 20
3) Burpees - 10
4) Pike press leg lift - 20
5) Burpees - 10
6) Pike press leg lift - 20
7) Burpees - 10
8) Mini air squats - 50
9) Dive bombers - 10
10) Mini air squats - 50
11) Dive bombers - 10
12) Strict mountain climbers - 100
WORKOUT FOR BEGINNERS LEGS AND ABS1. Arm Cross Squats - 10 to 20
reps
2. Table top Crunches - 10 to 20 reps
3. Curtsy Lunge - 10 to 20 reps
4. Leg Extensions - 10 to 20 reps
Repeat this circuit 3 times and try not to take any breaks. If
you feel like you're loosing good form, then you can take a short
break before you move on. I want you to aim for at least 10 reps
for each exercise, but I really want you to try for 20.
WORKOUT FOR BEGINNERS - BUILD STRENGTH WITH BASIC BODYWEIGHT
EXERCISES
Time: 20 min (circuit, no equipment)Instructions:
4 rounds of:
1) bodyweight squat - 10 reps
2) competition burpees - 3 reps
3) backward lunge into squat - 10 reps
4) competition burpees - 3 reps
5) backward lunge into squat - 10 reps (the other leg)
6) competition burpees - 3 reps
7) side lunges - 10 reps
8) competition burpees - 3 reps
9) side lunges - 10 reps
10) competition burpees - 3 reps
ZUZKAS BEGINNER WORKOUT BREAKDOWN15-minute AMRAP (as many rounds
as possible):
12 Squats
10 Push-ups (modified)
10 Stationary Lunges (each leg)
12 Bent Over Rows
KETTLEBELL WORKOUT FOR BEGINNERS Time: 15 min Instructions:
1) Figure 8 squats - 30 reps 2) One-arm ketlebell swing - 10
reps clean & press - 10 reps (2 sets each arm) 3) Figure 8
squats/one leg balance - 30 reps 4) Russian twist - 10 reps Knee
tuck - 10 reps (2 sets)
ZWOW #3Time: 16 min
Instructions:
"ladder" 5-10-15-10-5 reps of following exercises (5 reps of
each, 10 reps of each, etc)
split squat jump 1-leg lunge push-up, superman pushup
skaters
ZWOW #5Time: 10 min
Instructions:
n rounds in 10 minutes
10 biceps curls + push press 30 mountain climbers 10 sumo
deadlift and high pull 5 competition burpees
ZWOW #6Time: 10 minInstructions:
n rounds in 10 minutes:
10 pulse plyo jumps (1-2-3 mini-squat + jump) 8 side burpees 6
jump lunge kick-ups
ZWOW # 8Time: 16 min
Instructions:
6 rounds of
Forward/backward squat jump - 10 Dragon lunge back - 10 Toe
touch jump up - 10 Side plank leg lift - 10
ZWOW # 7Time: 15 min
Instructions:
3 rounds for time of
3 jump lunges + side kick 10 supergirl push-up - 10 jump rope -
2min love bends with kettlebell 10 each side
ZWOW #40 Burn It OffTime: 12 min
Instructions:
3 rounds of
1) 1-2-3 burpees - 10 2) strict mountain climbers - 20 3)
clapping push-ups - 10 4) air squats - 40
Hotel Room Workout - 15 minutes Bodyweight and Quiet Time: 15
min
circuit, no equipment, no jumping
Instructions:
5 rounds of
1) Backward lunge with knee up - 20 reps each leg 2) Plank knee
tuck & leg lift - 20 reps each leg 3) Squat with knee tuck - 20
resp alternating legs (you can use some small weight)
