Beginner

  • Reduce body-fat & increase lean muscle
  • Improved flexibility & movement patterns
  • Introduction to kettlebells & functional training

Please select one of the Beginner Programs below

and

Click on the exercise name to view the exercise video

Month 1

Click here to download a pdf of Beginner Month 1

Dynamic Warm-up
Squat

10

Rotate

10

Squat & Swing

10

Squat & Rotate

10

 

Dynamic Stretch

Focussing – calves/hipflexors/glutes/hamstrings/pecs

 

Lumbar Pelvic Hip Complex Strengthening x2
Hip Extensions

10

Sit Ups

10

Side Plank

30s

Push Ups

10

Plank

30s

Side Plank

30s

Prone Cobra with Ext Rot

10

 

Circuit x2
Static Lunges

10

Ball Squats

10

Ball in & outs

10

 

Kettlebells                                       

Sets

Reps

Swings

3

15

Cleans

3

15

Shoulder Press

3

15

 

Month 2

Click here to download a pdf of Beginner Month 2

Dynamic Warm-up
Squat & Swing

10

Alt Squat Rotate & Press

10

Alt Lunge & Press

10

Alt Squat & Swing

10

Alt Lunge & Swing

10

 

Dynamic Stretch

Focussing – calves/hipflexors/adductors/glutes/hamstrings/pecs

 

Lumbar Pelvic Hip Complex Strengthening x2
S/L Hip Extensions

  10

Sit Ups

  10

Sit Up Extends

  10

Side Plank       – Leg Raise

10

– Hip Drop

10

– Hold

30s

Push Ups Knee in & out

  10

Side Plank       – Leg Raise

10

– Hip Drop

10

– Hold

30s

Plank Get Ups

  10

 

Balance                                              

Sets

Reps

3 Point Squats

2

10

S/L Squats

2

10

Glute Extensions

2

10

 

Circuit x2
Walking Lunges

10

Hip Extensions on Ball

10

Squat Jumps

10

Push Up & arm touch

10

 

Kettlebells                                       

Sets

Reps

Alt Swings

3

20

Clean & Squats

3

20

Clean & Press

3

20

 

Month 3

Click here to download a pdf of Beginner Month 3

Dynamic Warm-up
S/L Squat

10

Squat & Swing

10

S/L Squat & Swing

10

Lunge Rot Push in & out

10

S/L Squat & Press

10

Med Ball knee ins

10

Med Ball alt Push Ups

10

 

Dynamic Stretch

Focussing – calves/hipflexors/glutes/hamstrings/pecs

 

Circuit x2
Jump Lunges

20

Squat Jumps

20

Burpee Push Ups

10

Push Ups

20

 

Kettlebells                                       

Sets

Reps

Turkish Get Ups

3

10

Lunge & Press

3

10

Squat & Press

3

10

Snatches

3

10

 

Exercises                                           

Sets

Reps

Lunge Rotates

3

10

S/A Overhead Squats

3

10

S/A Swiss Ball Rows

3

10

Rotation Press

3

10

Push Ups ball in & out

3

10