The Beginner’s Series
4 weeks. 2 workouts a week.
2 Blocks — Strength. Conditioning.
Record all of your workout scores and times, as well as the amount of weight lifted in each strength session.
We recommend a proper 10-15 minute warm up before each workout including steady state cardio and any dynamic stretching or body prep applicable to the day’s movement patterns.
If you are new to strength and conditioning and/or these movements or exercises, we highly recommend seeking out a qualified coach or trainer to make sure you are moving in a safe, healthy way.
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3x12 Kettlebell Goblet Squats
3×8 Dumbbell Bench Press
Complete 12 reps of Kettlebell Goblet Squats, then complete 8 reps of Dumbbell Bench Press. Repeat for 3 total sets
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We recommend 3 pairs of dumbbells (light, moderate and heavy) and 3 kettlebells (light, moderate and heavy)
Kettlebells and dumbbells are interchangeable when applicable, use what you can
You will also need:
Bench
Box/stool
Light looped resistance band