Workout 1 for Beginning Groups

Welcome to the Gabby360 Groups workouts! I have put together 4 mellow workouts to get you used to the circuit style and workload. We do circuits for time. The first 4 workouts have less exercises and are for less time than my regular circuits.  You will see most of these moves throughout my circuits. I find them very effective and easy to master after you perform them awhile. It’s important you listen to your leader so you know when to switch legs/arms half way through and at the end of each exercise so you move quickly. There is no talking, stopping during my circuits. We are here to workout and get results. Enjoy your first circuit!

Stretch – Hydrate – Nourish

EQUIPMENT
DB=Dumbbell
SB=Stability Ball
MB=Medicine ball

WORKLOAD
3 Rounds
60 seconds per exercise for the first round
45 seconds per exercise for the second round
30 seconds per exercise for the third round
*Some may only be able to handle 2 rounds

10-15 seconds rest in-between each exercise
1 minute rest in-between each round

EXERCISES
1. Handstands with a Pushup
(Find a wall and do a handstand up against it hold for a few seconds then do a pushup and back up!)
2. DB Squat to Shoulder Press
(hold weights at shoulder level – squat and on the way up press weights up into a shoulder press)
3. Russian Twist
(balance on your glutes, legs on the ground lean back and rotate ball or DB side to side)
4. Triceps Kickbacks
Squat and lean forward in a balanced position – tuck elbows close to your sides – controlled move)
5. Side Lunge
(step out to the side)
6. DB Row
(Squat and lean forward – pull weights straight back and squeeze your upper back muscles – release)
7. DB Bicep Curl / Shoulder Press
(in a standing position one arm does a bicep curl and one arm does a shoulder press for half the time / switch arms at “switch”)
8. Push Open Side to Side
(do a pushup and at the top of the move open one arm up to the ceiling lower back down pushup and perfrom again with the opposite arm)
9. DB Clean and Jerk
(Lower db’s down and use your hips to snap the weight up above your head)
10. MB Wide squat to Ball Press
(Hold Medicine ball mid level go into a squat and on the way up press the ball above your head)

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