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90 DAY BEGINNER KICKSTART PROGRAM
Warmup:
4 Sets each
200 Meter walk or jog
20 Jumping jacks
10/10 High kicks
Dynamic Stretch:
Hollow Body Inchworm + Push-up + Downward Dog
Workout:
Tabata (20 Seconds of max reps, 10 Seconds off x 8 Sets of each movement)
Mountain climbers
Supine toe touches
Workout: For Time
21-15-9
Air squats
Plank shoulder taps
No push up burpees
*Do 21 Reps of each movement first, then 15 Reps, then 9 Reps
Cooldown:
Low Back, Hips and Hamstrings
Warm-up:
400 Meter run
Dynamic Stretch:
Hollow Body Inchworm + Push-up + Downward Dog
Workout:
Run: 30-45 Minutes @ 85% Effort
Cooldown:
Low Back and Legs
Warm-up:
4 Sets:
30 Second run
15 Air squats
10/10 Plank Shoulder taps
10 Inch Worms
Dynamic Stretch:
Hollow Body Inchworm + Push-up + Downward Dog
Strength: Every Minute on the Minute for 10:00 Do:
Minute 1: :30-:45 Arch Hold
Minute 2: :30-:45 Max rep Plank Shoulder Taps
Workout:
Every 4 Minutes x 4 Sets Do:
200 Meter run
15 Jump squats
6 Burpees
Yoga:
Shoulders and Spine