Page 20 - F15 Beginner Booklet English

BEGINNER

WORKOUT

ONE

This workout introduces 10 foundational moves
that utilize lower body, upper body, core, balance
and some unilateral movements. Each exercise will
be performed for 30 seconds with a 5 second
transition between exercises.
Once you have finished all 10 exercises, recover
for 60 seconds and start again with a goal of
completing 2-3 rounds total!

30 BEGIN ON
seconds EITHER
LEG
each
+ Alternating Lunges
+ Alternating Knee Lifts
+ Alternating Butt Kickers
+ Squats
+ Bird/dog Left
+ Bird/dog Right
+ Pushups
+ Superman
+ Reverse Crunches
+ Inverted Bike F.I.T. TIP
If you’re new to exercise or it
has just been a while since your
Repeat last workout, focus on completing
Rest 60 2-3 times one full round and mastering the
seconds for full correct form. Once you have
workout! it down, on your second or third
workout, go for round 2!

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