Beginner Friendly Routine 04

Abs [10 min]

(Start the ab series on 2 white springs and offer 1 white spring for experience or stronger clients)

• Forearm Plank to Pike
• Panther
• Saw
• Ab Wheel
• Super Reverse Kneeling Crunch or Hi Panther

Legs [10 min x 2 = 20 min] - Legs back to back

(5 white springs, 1 black spring, or 1 black spring + whites)

• Standing Outer Thighs
• Heavy Squats
• Sprinter's Lunge

(spring change: 1 white spring) (modification: 2 white springs)

• Single Leg Squat
• Platform Lunge

Oblique [8 min] (pending!!!)

• 1-minute Reverse Side Plank, then 1 minute Reverse Nighthawk (thread the needle to modify) (left oblique)
• Reverse Twisted Saw (left oblique)
• 1-minute Reverse Side Plank, then 1 minute Reverse Nighthawk (thread the needle to modify) (right oblique)
• Reverse Twisted Saw (left oblique)

Upper Body [6 min] (pending!!!)

(2-3 white springs)

(handle bars at the back of the machine turned inwards to face one another)

• Handle bar Lat Push Down
• Lat Pull
• Bicep Curl Pull

Core Finisher

• 1-minute Plank Freestyle