Warm-up

Beginner Warm-up

Follow along the Warm-up! Have a great workout!

Free

Block 1 - Core Activation

Knee Plank

30 seconds

Free

Climbing Plank

6 reps

Free

Block 2 - Set 1

Controlled Scapular Retraction

10 reps 

Free

Wall push-up

12 reps 

Free

Lateral Raise with Resistance Band

10 reps

Free

Block 2 - Set 2

Pulldown

10 reps 

Free

45 degree push-up

8 reps 

Free

Lateral Raise with Resistance Band

10 reps 

Free

Block 2 - Set 3

Controlled Scapular Retraction

10 reps 

Free

Wall push-up

12 reps 

Free

Lateral Raise with Resistance Band

10 reps 

Free

Basic Crunch

20 reps 

Free

Ab Crunch with Knee Switch

30 reps 

Free

Block 3 - Dynamics

Leg switches

30 seconds 

Free

On-the-Spot Jogging

30 seconds 

Free

Block 4 - Legs - Set 1

Wide Beginner Squat

10 reps 

Free

Sideways Leg Raise

15 repetitions per side 

Free

Floor Hip Thrust Variations

15 reps 

Free

Block 4 - Legs - Set 2

Wide Beginner Squat

10 reps 

Free

Sideways Leg Raise

15 repetitions per side 

Free

Floor Hip Thrust Variations

15 reps 

Free

Block 4 - Legs - Set 3

Wide Beginner Squat

10 reps 

Free

Sideways Leg Raise

15 repetitions per side 

Free

Floor Hip Thrust Variations

15 reps 

Free

Block 5 - Legs - Set 1

Basic Beginner Squat

10 reps 

Free

Heel push

15 repetitions per leg 

Free

Block 5 - Legs - Set 2

Basic Beginner Squat

10 reps 

Free

Knee Extension from All Fours

12 repetitions per leg 

Free

Block 5 - Legs - Set 3

Basic Beginner Squat

10 reps 

Free

Heel push

15 repetitions per leg 

Free

Block 6 - Abs - Final Set

Twisted Knee Crunch

10 repetitions per side 

Free

Alternating Knee Pull Crunches (feet on the ground)


20 reps 

Free

Slow Russian Twist

20 reps 

Free

Ab Crunch with Knee Switch

20 reps 

Free

Cool Down, Stretching

Cool Down, Stretching

Follow along the cool down! Thank you for your work!

Free