This week's Beginner workout uses some simple movements to create a powerful workout in just 35-minutes. You should be able to get it done in record time - just crank the music first! This workout can be accomplished either at the gym or as a home workout.

Modifications are included where noted.

Equipment Needed

Workout Timer - a WOD Timer or just your phone timer is fine for this workout.

Resistance Band

• Kettlebell OR Dumbbell - Use what you have. If you have two light dumbbells, you can use both by gripping them together with both hands for more weight.


  • Soft count: 1, 2, 3, 4 ... this is when both (or all) limbs perform the exercise at the same time.
  • Hard count: 1,1, 2, 2, 3, 3, 4, 4...this is when only one limb does work at a time.
  • Each Side: Do all reps on one side before switching to complete all reps on the other side.


8-10 x reps Arm Circles
8-10 x reps Single Arm Banded Rows EACH SIDE
8-10 x reps Walking Knee to Chest* HARD COUNT
8-10 x reps Bodyweight Squats

*If you are unable to complete the full range of motion, perform a walking high march.


10-12 x reps DB* Squat Thruster
10-12 x reps DB* Sumo Deadlift
10-12 x paces Kettlebell Farmer's Walk
10-12 x reps Tall Kneeling DB Overhead Press** EACH SIDE
10-12 x reps Kettlebell* Swings
10-12 x paces Goblet Heartbeat Carry


* You can use dumbbells, kettlebells or your ruck.
** Fold a towel or yoga mat under your knees as needed.

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