Beginner Burn Series: Workout 2 & 3

A double! Two new workouts perfect for beginners. And the video I promised.

 

This video includes demos for the movements in both of the workouts. Some of them you will see in both workouts. Keep reading for more info on how to complete each of the workouts plus some options for tailoring the workouts to fit you.

beginner-workout-2

The first of this two-parter has you completing sets of movements in a HIIT-style format. You’ll do 3 total rounds.

Round 1:
Curl to Press (60 seconds) Rest (10 seconds)
Weighted Squat (60 seconds) Rest (10 seconds)
   Rest 30 seconds
Bent Row to Kickback (60 seconds) Rest (10 seconds)
Weighted Lunge (60 seconds) Rest (10 seconds)
Rest 30 seconds
Repeat until you’ve done all 4 sets

Round 2:
Curl to Press (40 seconds) Rest (10 seconds)
Weighted Squat (40 seconds) Rest (10 seconds)
 Rest 30 seconds
Bent Row to Kickback (40 seconds) Rest (10 seconds)
Weighted Lunge (40 seconds) Rest (10 seconds)
   Rest 30 seconds
Repeat until you’ve done all 4 sets

Round 3:
Curl to Press (20 seconds) Rest (10 seconds)
Weighted Squat (20 seconds) Rest (10 seconds)
Bent Row to Kickback (20 seconds) Rest (10 seconds)
Weighted Lunge (20 seconds) Rest (10 seconds)
Repeat until you’ve done all 8 movements

To make this easier: Go for only 1 or 2 rounds. Try Rounds 1 & 2 or Rounds 1 & 3
To make this more challenging: Use heavy dumbbells. For each round as the time decreases, increase the weight of your dumbbells.

beginner-workout-3

Another HIIT-style for this beginner workout, but with a slightly different format.

Set 1: 4 Rounds
Bent Wide Row (20 seconds) Rest (10 seconds)
Weighted Squat (20 seconds) Rest (10 seconds)
Repeat in this manner until you’ve done 4 rounds
Rest 1-2 minutes

Set 2: 4 Rounds
Repeat in the same manner as above
Rest 1-2 minutes

Set 3: 4 Rounds
Repeat in the same manner as above
Rest 1-2 minutes

Set 4: 4 Rounds
Repeat in the same manner as above
Rest 1-2 minutes

Set 5: 4 Rounds
Repeat in the same manner as above
Rest 1-2 minutes
** The last two movements are not shown in the video. Demo videos from out side sources here: Table Top Crunch & Plank Hold

To make this easier: Try only 2 or 3 rounds of each set. Take additional rest between sets or modify the work/rest ratio to 20 seconds work/20 seconds rest for each movement.
To make this more challenging: Use heavy dumbbells and shorten (30 seconds) or eliminate the rest between sets.

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