- 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 |
