- 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 |
