Beginner workouts
Beginner Level
ABS
Tabata
Calisthenics
Duration: 45 mins.-60 mins.
The repititons and times indicated in the workout are goals.
Rest 1-2 mins. between rounds.
Rest 30 seconds between exercises.
Maintain perfect form.
Safety first.
WARM-UP
1. Hip Raises (laying Down) 40 secs
2. Jumping Squats (beginners) 40 secs
3. Leg Raises 40 secs
WORKOUT
Round 1
1. Mountain Climber 30 secs
2. Bicycles 40 secs
Perform Routine 3x times
Round 2
1. Leg Raises 30 secs
2. Leg Flutters (laying down) 30 secs
3. Burpees 30 secs
Perform Routine 2x times
Round 3
1. L-Sit Hold (on dip bars) 20 secs
2. Plank Knees to Elbow 20 secs
3. Toe Touches 20 secs
Perform Routine 3x times
Intermediate workouts
Intermediate Level
ABS
Tabata
Calisthenics & Weights
Duration: 45 mins.-60 mins.
The repititons and times indicated in the workout are goals.
Rest 1-2 mins. between rounds.
Rest 30 seconds between exercises.
Maintain perfect form.
Safety first.
*FOR EVERY WEIGHTED EXERCISE CHOOSE A WEIGHT THAT WILL CHALLENGE YOU TO REACH THE REQUIRED REPETITIONS*
WARM-UP
1. Scapula Shrugs 35 secs
2. Box Jumps 40 secs
WORKOUT
Round 1
1. Boat Hold 45 secs
2. Around the World 45 secs
3. Knee Raises 45 secs
4. ALTERNATING LEG RAISES – DUMBBELL 15x each side
5. Jack Knife Single Leg – Dumbbell 12x each side
Perform Routine 3x times
Advanced workouts
Beginner Level
ABS
Tabata
Calisthenics & Weights & Weighted Calisthenics
Duration: 45 mins.-60 mins.
The repititons and times indicated in the workout are goals.
Rest 1-2 mins. between rounds.
Rest 30 seconds between exercises.
Maintain perfect form.
Safety first.
*FOR EVERY WEIGHTED EXERCISE CHOOSE A WEIGHT THAT WILL CHALLENGE YOU TO REACH THE REQUIRED REPETITIONS*
WARM-UP
1. Diamond to Regular Push Ups 60 secs
2. Switching Lunges 60 secs
WORKOUT
Round 1
1. Knee Raises 40 secs
2. Jumping Jacks 40 secs
3. BOAT HOLD – DUMBBELL 40 secs
4. CHAIR SIT UPS – DUMBBELL 20x each side
Perform Routine 3x times
Round 2
1. High Knee Raises 30 secs
2. L-Sit Hold (on dip bars) 30 secs
3. Chair Crunches – Dumbbell 20x each side
4. Standing Front Crunch – Dumbbell 14x each side
Perform Routine 2x times