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Beginner Full body experience

By Natasha Giammarco

Experience
Beginner (1-2 years)
Time
64 minutes/day
Good for
Build Muscle, Fat Loss, Gain Strength, Tone Body
Equipment
Barbell, Bodyweight, Dumbbell
Statistics
Average Cardio Intensity
40%
Average Exertion
50%
Description

Workout Description:

This workout is for those who are just getting started, it will go through the fundamentals of using your own body to strengthen and tone and to start introducing free weights into your workouts. It will be a full body workout combining cardio, free weights and body weight to make it the ultimate beginner workout.

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Day 1

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Day 1:

Pilates 30 mins full body 


Day 2:

Upper body


Day 3:

Lower body


Day 4-

band workout flow

 Day 5- full body


Plie Dumbbell Squat demonstrationPlay Plie Dumbbell Squat demonstration
1. Plie Dumbbell Squat
2 sets, 10 - 12 reps, (rest 30s)
toes out tuck the booty in chest up
Show Alternative Exercises
Speed Squats demonstrationPlay Speed Squats demonstration
2. Speed Squats
2 sets, 10 - 12 reps, (rest 30s)
Push off your heels butt back squeeze up chest up
Show Alternative Exercises
Crunches▶
3. Crunches
2 - 1 sets, 30s, (rest 30s)
Show Alternative Exercises
Bodyweight Walking Lunge demonstrationPlay Bodyweight Walking Lunge demonstration
4. Bodyweight Walking Lunge
2 - 3 sets, 10 - 12 reps, (rest 30s)
Show Alternative Exercises
Bodyweight Side Lunge demonstrationPlay Bodyweight Side Lunge demonstration
5. Bodyweight Side Lunge
2 sets, 10 - 12 reps, (rest 60s)
Show Alternative Exercises
Chair Leg Raise demonstrationPlay Chair Leg Raise demonstration
6. Chair Leg Raise
2 - 3 sets, 10 - 12 reps, (rest 60s)
Show Alternative Exercises
Bicycle Crunch demonstrationPlay Bicycle Crunch demonstration
7. Bicycle Crunch
2 - 1 sets, 12 reps, (rest 60s)
Show Alternative Exercises
Bird Dog Push Up demonstrationPlay Bird Dog Push Up demonstration
8. Bird Dog Push Up
2 sets, 10 - 12 reps, (rest 60s)
Show Alternative Exercises

Date Created: 11/21/2018, UTC


Last Updated: 9/12/2020, UTC

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