Newbie Exercise: Cycle 2, Week 10

The second cycle of the newbie exercise will give attention to the fundamentals of strengthening your core. On this exercise, you’ll use kettlebells, free weights, and body weight workout routines to extend your total core stability and enhance energy and suppleness. Journey right into a renewed wholesome way of life as you develop a brand new health routine, get again your physique confidence, and have enjoyable.

The exercises can be posted every Monday. There are three exercises per week. Take a relaxation day between every exercise. You’ll need a kettlebell and/or dumbbell set, yoga mat, nice music, and a smile to finish this programming. Take pleasure in your athletic journey.

Week 10, Day 1

Pike Sit Up 10x

Flat Again Elbow to Knees 10x
Flat Foot Sit Ups 10x
Repeat 3x

Upward Canine to Downward Canine 4x

Prolonged Facet Arm Plank 20 seconds
Upward Canine to Downward Canine 4x
Prolonged Facet Arm Plank 20 seconds
Repeat 2x

Kettlebell Windmill R Facet 3-7x

Kettlebell Windmill L Facet 3-7x

Stretch

Cobra 30 seconds

Upward Canine 30 seconds
Downward Canine 30 seconds
Ahead Fold 30 seconds
Tadasana 30 seconds
Separate Leg Ahead Fold 30 seconds
Tadasana 30 seconds

Week 10, Day 2

Kettlebell Swing Ladder

2,4,6,8,10
10,8,6,4,2
Repeat 1-2 occasions

Kettlebell Pull Over Sit Ups 10x
Kettlebell Knee Tucks 10x
Repeat 2x

Stretch

Determine 4 On Again R leg 30 seconds

Twist on Again R Leg 30 seconds
Determine 4 On Again L leg 30 seconds
Twist on Again L Leg 30 seconds
Knees to Chest 30 seconds
Completely satisfied Child 30 seconds
Shavasana 30 seconds

Week 10, Day 3

Air Squats 25x

Suhalia Squat Arms in 2nd 1 minute
Suhalia Squat Arms in fifth 1 minute
Repeat 2x

Straddle Break up Sit Ups 10x
Completely satisfied Child Vertical Lifts 10x
Completely satisfied Child Vertical Lifts – Alternating R to L 10x
Repeat 3x

Stretch

Straddle Stretch 30 seconds
Straddle Stretch R Leg 30 seconds
Straddle Stretch L Leg 30 seconds
Straddle Stretch Heart 30 seconds
Butterfly 30 seconds
Ahead Fold on Flooring 30 seconds
Tadasana 30 seconds