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.

REMINDER: 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.

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.