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Rookie

BEFORE: Warm Up
AFTER: Stretches

Level 1 Workout
10 jumping jacks, 15 chops, 5 hip raises, 10 rotational chops (5 each side), 5 incline push ups 10 titanic stretches, 10 back stretches, 5 ballet stretches each side, 5 full body stretches each side

90 sec. wait between sets. #


1 2 3 4 5 6

workout 1

workout 3

workout 5

workout 7

workout 9

workout 11

Workout A
squats 2 x 15 incline push-ups (or on knees) 2 x 8 step ups 2 x 10 lat pull down (1-arm DB row) 2 x 15 hip raises 2 x 10 plank 2 x 20 sec. cardio - 10 minutes
Notes (how'd you do?)
db = dumbbell

set 1 set 2 set 1 set 2 set 1 set 2 set 1 set 2 set 1 set 2

set 1 set 2

Write down for each set how many reps you did and how much weight you lifted (if you used dumbbells). For example, "15/25lbs" in the "set 1" box for overhead db press would mean that you did 15 reps with 25 pound dumbbells.

90 sec. wait between sets. #


1 2 3 4 5

workout 2

workout 4

workout 6

workout 8

workout 10

workout 12

Workout B
straight leg deadlift 2 x 15 overhead DB press 2 x 15 back lunges (split squat) 2 x 10 1-arm DB row 2 x 15 bird dog 2 x 8 per side cardio - 10 minutes
Notes (how'd you do?)
db = dumbbell

set 1 set 2 set 1 set 2 set 1 set 2 set 1 set 2 set 1 set 2

set 1 set 2