Program Design for Novice (Beginner) Focusing on Core and Lower Body.
Primary Goals: Hypertrophy & Endurance
Start with a 10 minute warmup – Do 30 seconds each, and repeat until 10 minutes is up.
- Jumping Jacks
- Seal Jacks
- Side Lunges
- Alternating High Knee/Hop
- Fwd and Bwrd Arm Circles
- Fwd Lunges
- Reverse Lunge and Twist
- High Kicks/Frankensteins
- Plank (Fwd, and sides)
- Squats
- Butt Kicks
For each exercise perform 3 sets of 15 (rest 2min. between sets)
Inclined Bench Press
Dead Lift
Side Lateral Raise w/Barbell
Glute-Hamstring Raise
Over head slam w/ medicine ball
Crunch twist with medicine ball
Medicine ball squat throw
Cable Flys
Stretch/Cool Down
Stretch each muscle you worked for at least 20 seconds 3 times.
Obedient Lifestyle 