Beginner Workout

Rotation 1

Perform 4 rounds of rotation 1, with 1 minute of rest after each round is complete. There are no resting periods between exercises within each round. Break only as long as it takes to switch handle and body positioning.

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Chest Press

Perform 12 repetitions. Knees should be slightly bent. Do not hyper-extend the knees.

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Triceps Extensions

Perform 12 repetitions, keeping elbows tight towards each other. Knees should be slightly bent. Do not hyper-extend the knees.

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Calf Raises

Perform 20 repetitions. Position your heels as close as possible to the floor and then push up on them as high as you can off of the floor.

Rotation 2

Perform 4 rounds of rotation 2, with 1 minute of rest after each round is complete. There are no resting periods between exercises within each round. Break only as long as it takes to switch handle and body positioning.

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Biceps Curls

Perform 12 repetitions. Keep legs straight if possible. If assistance is necessary, bend your knees and push-up with each rep.

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Modified Rows

Perform 20 repetitions.

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Phoenix

Perform 12 repetitions.

Rotation 3

Perform 4 rounds of rotation 3, with 1 minute of rest after each round is complete. There are no resting periods between exercises within each round. Break only as long as it takes to switch handle and body positioning.

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Lunge Press

Perform 6 repetitions with the right leg forward and left leg back, then switch positions quickly to perform 6 repetitions with left leg forward and right leg back.

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Push Flys

Perform 12 repetitions.