Welcome back to the beginning of your initiation phase. Workout 1 and we are going to hit it hard. We incorporate dumbbells throughout this workout series. Always have water with you to stay hydrated throughout your workout. A towel is good to keep the sweat off and a mat to prevent injury + provide support through certain movements in this series. Stay positive and modify with the alternatives given for each exercise as needed. Most important speak to your health care provider before beginning this or any other workout regimen. The beeps you hear during the workout will let you know when to start and stop each exercise and off course i’ll be with you to guide you throughout. Lets get started and like always GIVE IT ALL YOU GOT! 🙂
BREAKDOWN:
2 1/2 min warm up
2 rounds /sets with 6 exercises each
1 min each of work
10 second breaks in between
1 1/2 min cool down
WARM UP: — 00:13
1. JOG IN PLACE
2. JUMPING JACKS
3. S2S SKI SQUATS
4. HEISMANS
5. SQUAT WITH A CROSS PUNCH
BREAK: 30 SECONDS
SET 1: — 02:24
1. BURPEES
2. 1 INCH PUSHUPS / SETS OF 10
3. SKI JUMPS
4. STATIC SQUAT HOLDS WITH TURNS
5. JUMPING CAGE FIGHTERS
6. LONG JUMP WITH A SHUFFLE BACK
BREAK: 30 SECOND
SET 2: — 10:30
1. BURPEES
2. 1 INCH PUSHUPS / SETS OF 10
3. SKI JUMPS
4. STATIC SQUAT HOLDS WITH TURNS
5. JUMPING CAGE FIGHTERS
6. LONG JUMP WITH A SHUFFLE BACK
COOL DOWN / STRETCH:
Always speak with your primary care physician before beginning any workout regimen. Take breaks as needed and stay hydrated throughout your workout.
I give 2 versions of each exercise. A novice to intermediate one and more advanced version but we move fast so pay attention.
Light dumbbells are incorporated throughout my workouts. Preferably 1-10 pounds is recommended until you are positive of your limits.
Intro and Outro music created by Kinemaster
