Workout 3 for Beginning Groups

You are half way through your beginning workouts. You should feel in touch with your muscles and a bit stronger! Continue to go slow and concentrate through each move. Have a great workout.

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
(Find a wall and do a handstand up against it)
2. Single Leg Crab Leg Lifts Up and Out A
(hands behind come up into a bridge – move 1 leg up / 30 seconds later on the switch move that same leg out
3. Single Leg Crab Leg Lifts Up and Out A
(hands behind come up into a bridge – move 1 leg up / 30 seconds later on the switch move that same leg out)
4. DB Bicep Curls Open and Close
A two part move – while standing lift biceps straight up then down then out and up to your sides then down)
5. Supported Leg Lifts
(lift leg out to the side / on the switch switch legs)
6. SB DB Chest Press Up and Up
(back on sb press weights up and continue up into a crunch)
7. Jumping Jax
(light on feet – chest up / gets your heart rate up – this is a good thing!)
8. DB Shoulder Press / Fly
(standing press DB’s up and at the switch do a standing shoulder fly – out to the sides)
9. SB Sufer’s Pop Up
(hands on the ground – feet on SB – quickly throw your hips in the air and your head down)
10. Straightleg Deadlift / Upright Row
(slightly bend at the knees lower the db’s down to your toes lift weight up with your glutes and continue on up into a shoulder raise or upright row)

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