WORKOUT FOR BEGINNERS - BUILD STRENGTH WITH BASIC BODYWEIGHT EXERCISES

Time: 20 min (circuit, no equipment)

Instructions:
4 rounds of:
1) bodyweight squat - 10 reps
2) competition burpees - 3 reps
3) bacward !unge into squat - 10 reps
4) competition burpees - 3 reps
") bacward !unge into squat - 10 reps (the other !eg)
#) competition burpees - 3 reps
$) side !unges - 10 reps
%) competition burpees - 3 reps
&) side !unges - 10 reps
10) competition burpees - 3 reps
BEACH WORKOUT FOR TIGHT BODY
Time: 1" min (circuit, no equipment)
Instructions:
4 rounds of
1) !ow 'acs - 20 reps
2) bird dog - 20 reps
3) 1-!eg squat - 20 reps each
4) side burpee with nee-tuc - 20 reps
ZWOW 53 TIGHT BODY WORKOUT
Time: 1" min (circuit, no equipment, (wow)
Instructions:
4 rounds of
1) 'umps squats - 20
get into the cand!e, forward bend, ho!d, bac to cand!e, stand up
2) side 'ump !unge - 1"
ho!d stretch
side 'ump !unge - 1"
3) cross-!egged push-ups - 10
stretch
'ump forward
ZWOW 51 TONE AND STRETCH WORKOUT
Time: 1# min (n reps, no equipment, (wow)
Instructions:
)tart in the pie position (stretch), get into the p!an
1) )trict mountain c!imbers - 100
2) *ie press !eg !ift - 20
3) +urpees - 10
4) *ie press !eg !ift - 20
") +urpees - 10
#) *ie press !eg !ift - 20
$) +urpees - 10
%) ,ini air squats - "0
&) -i.e bombers - 10
10) ,ini air squats - "0
11) -i.e bombers - 10
12) )trict mountain c!imbers - 100
WORKOUT FOR BEGINNERS LEGS AND ABS
1/ 0rm 1ross )quats - 10 to 20 reps
2/ 2ab!e top 1runches - 10 to 20 reps
3/ 1urtsy 3unge - 10 to 20 reps
4/ 3eg 45tensions - 10 to 20 reps
6epeat this circuit 3 times and try not to tae any breas/ 7f you fee! !ie you8re !oosing good form, then you
can tae a short brea before you mo.e on/ 7 want you to aim for at !east 10 reps for each e5ercise, but 7
rea!!y want you to try for 20/
WORKOUT FOR BEGINNERS - BUILD STRENGTH WITH BASIC BODYWEIGHT EXERCISES
Time: 20 min (circuit, no equipment)
Instructions:
4 rounds of:
1) bodyweight squat - 10 reps
2) competition burpees - 3 reps
3) bacward !unge into squat - 10 reps
4) competition burpees - 3 reps
") bacward !unge into squat - 10 reps (the other !eg)
#) competition burpees - 3 reps
$) side !unges - 10 reps
%) competition burpees - 3 reps
&) side !unges - 10 reps
10) competition burpees - 3 reps
ZUZKAS BEGINNER WORKOUT BREAKDOWN
1"-minute 0,60* (as many rounds as possib!e):
12 )quats
10 *ush-ups (modified)
10 )tationary 3unges (each !eg)
12 +ent 9.er 6ows
KETTLEBELL WORKOUT FOR BEGINNERS
Time: 1" min
Instructions:
1) :igure % squats - 30 reps
2) 9ne-arm et!ebe!! swing - 10 reps
c!ean ; press - 10 reps
(2 sets each arm)
3) :igure % squats<one !eg ba!ance - 30 reps
4) 6ussian twist - 10 reps
=nee tuc - 10 reps
(2 sets)
ZWOW #3
Time: 1# min
Instructions:
>!adder>
"-10-1"-10-" reps of fo!!owing e5ercises (" reps of each, 10 reps of each, etc)
sp!it squat 'ump
1-!eg !unge
push-up, superman pushup
saters
ZWOW #5
Time: 10 min
Instructions:
n rounds in 10 minutes
10 biceps cur!s ? push press
30 mountain c!imbers
10 sumo dead!ift and high pu!!
" competition burpees
ZWOW #6
Time: 10 min
Instructions:
n rounds in 10 minutes:
10 pu!se p!yo 'umps (1-2-3 mini-squat ? 'ump)
% side burpees
# 'ump !unge ic-ups
ZWOW # 8
Time: 1# min
Instructions:
# rounds of
:orward<bacward squat 'ump - 10
-ragon !unge bac - 10
2oe touch 'ump up - 10
)ide p!an !eg !ift - 10
ZWOW #
Time: 1" min
Instructions:
3 rounds for time of
3 'ump !unges ? side ic 10
supergir! push-up - 10
'ump rope - 2min
!o.e bends with ett!ebe!! 10 each side
ZWOW #!" B#$% I& O'
Time: 12 min
Instructions:
3 rounds of
1) 1-2-3 burpees - 10
2) strict mountain c!imbers - 20
3) c!apping push-ups - 10
4) air squats - 40
H(&)* R((+ W($,(#& - 15 +-%#&). B(/01)-23& 4%/ 5#-)&
Time: 1" min
circuit, no equipment, no 'umping
Instructions:
" rounds of
1) +acward !unge with nee up - 20 reps each !eg
2) *!an nee tuc ; !eg !ift - 20 reps each !eg
3) )quat with nee tuc - 20 resp a!ternating !egs (you can use some sma!! weight)