Beginner Workout - August 13, 2012

Warm up:

• Any cardio machine, jump rope, jumping jacks – 5 mins
• Dynamic stretching (chest openers, torso twists, high kicks, knees to chest, arm circles) – 5 mins

Set A X 1 (45 secs each exercise):

1. Push ups
2. Squats
3. High knees
4. 1 leg push ups
5. Squat to lunge
6. 5 high knees + 5 jumping jacks
7. Superman push ups
8. Squat jumps
9. 5 high knees + 5 tuck jumps

Set B X 5 mins:

Jump rope – 50 reps

DB squat to press – 10 reps

Set C X 5 mins:

Top of the push up jumping jacks – 30 reps

Band rows – 10 reps

Set D X 5 mins:

Walking lunges – 20 reps

Tricep dips – 10 reps

Set E X 1 (45 secs each exercise):

1. Push ups
2. Sumo squats
3. High knees
4. Staggered arm push ups
5. Out and in squat jumps
6. 5 high knees + 5 jumping jacks
7. Wide push ups
8. Forward and backward frog hops
9. 5 high knees + 5 tuck jumps