Exercise Tips
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1. Beginner Reset – No Gear Needed (20 min)
3 Moves, 9 Rounds
Bodyweight Squats – 12 reps, 3 times
Push-Ups (or knee push-ups) – 10 reps, 3 times
Plank Hold (push-up position) – hold for 20 seconds, 3 times
Rest 1 minute between rounds. Done in 20 minutes.
♥ Add a 20 minute walk into your routine 3 times per week
Dumbell Basics
4 Moves, 8 Rounds
Goblet Squats – 12 reps, 2 times
Dumbbell Shoulder Press – 10 reps, 2 times
Dumbbell Rows – 10 reps per arm, 2 times
Glute Bridges – 12 reps, 2 times
Rest 60–90 seconds between rounds. Done in 30 minutes
♥ Add a 20 minute walk into your routine 3 times per week
Next-Level Challenge
5 Moves, 10 Rounds
Dumbbell Deadlifts – 10 reps, 2 times
Dumbbell Bench or Floor Press – 12 reps, 2 times
Dumbbell Lunges – 10 reps per leg, 2 times
Dumbbell Bent-Over Rows – 12 reps, 2 times
Dumbbell Russian Twists – 15 reps per side, 2 times
Rest 60 seconds between sets. Done in 30 minutes or less.
♥ Add a 20 minute walk into your routine 3 times per week
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