Page 34 - F15 Beginner Booklet English

BEGINNER
WORKOUT

FOUR

In BEGINNER 2, you will build on the exercises from
BEGINNER 1 with added challenges following each
move. Each exercise will be performed for 30 seconds
with a 5 second transition between exercises.
Once you have completed all exercises, recover
for 60 seconds and start again with a goal of
completing 2-3 rounds total!

30
seconds
each
+ Alternating Lunges
+ Static Lunges (15 sec per side)
+ Alternating Knee Lifts
+ Knee Lift to Reverse Lunges (15 sec per side)
+ Alternating Butt Kickers
+ Staggered Hinges (15 sec per side)
+ Squats
+ Pulsing Squats
+ Bird/dog Left
+ Bird/dog Elbow to Knee Left
+ Bird/dog Right F.I.T. TIP
+ Bird/dog Elbow to Knee Right Pay attention to the way in which
+ Pushups the new exercises build on to the
+ Plank ones you’ve already learned. We
+ Superman will continue adding onto these
moves as we move forward in
+ Side Plank (15 sec per side) the F.I.T. program!
+ Reverse Crunches
+ Seated Reverse Crunches
+ Inverted Bike
+ Mountain Climbers

Repeat
Rest 60 2-3 times
seconds for full
workout!

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