You can get started by Downloading the first workout here or viewing it below:
Workout 1
You will need 5 to 10 pound dumbbells and a yoga mat for this workout. A towel and bottle of water is also recommended.
You could do this workout in a gym using a mirror to check your form but it is not necessary at all. You only need dumbbells and a mat to make it happen.
First warmup the body with these tremendous dynamic body swings and stretches for 1 round of 10-20 repetitions of each exercise.
2. Elbow Touch Body Swings
3. Arm Swing Rotation
4. Airplane Kicks
5. Wrist Release
The Protocol for this workout like many of my workouts will be
combos of 4 exercises performed for 2-3 rounds. For week 1 we will start with 2 rounds of each exercise.
If you are new to exercise or making a comeback to training I recommend starting with 1 round of each exercise for your first workout.
The number of repetitions will vary for each exercise and is
important to follow so please review and study each workout carefully before starting. You will find vido links for all exercises in the Download. Here is an outline of the workout…
The Workout:
3 rounds of each combo without resting until completed. Rest 2 minutes after finishing each combo.
- 3 Way Squats-12 reps
- BridgeUps-8 reps
- Beast Drive-10-reps
- Capoeira Lunge-10-reps
Rest 2 minutes….
- Hand Release Pushups-10 reps
- Hammer Bicep Curls-20 reps
- Boxer Dumbbell Jabs-12 reps
- Rear Lunge To Hammer Curl-10+10 reps, left and right
Rest 2 minutes….
- Squat Kicks-20 reps
- 1 Leg Bent Over Row-10+10 reps, left and right (Stay on 2 legs for first week for 20 reps)
- Glute Thrusters-20 reps
- Glute Bridge Reverse Flye-10 reps slow
Rest 2 minutes….
- Army Reaction-10 reps, ground to standing is 1 rep
- Squat Pulse-Press-20 reps
- Bear Crawl-5 laps of 5 meters
- Hammer Lunge-20 reps
Rest 2 minutes….
Plank Series:
- Elbow Plank Side Touch-20 reps
- Elbow Plank Walk-20 reps
- Side Plank Reach-10+10 reps, left and right
Floor Stretching Series
Lesson 1- The Truth
Can I do these workouts without a gym?
Yes, absolutely but you will need some 5 or 10 pound dumbbells and a yoga mat. A pretty small investment compared to a health club membership.
Click on the button below to know the truth and start your 21 Day Kickbutt Challenge:
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