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.
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REMINDER:
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WARM UP
| 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.
WORKOUT - 35 Min AMRAP
| 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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This workout is the intellectual property of PATHFINDER Ruck Training and is intended for personal use only. Reproduction, distribution, or commercial use without written permission is prohibited.