Products from Forever Living Products (The Aloe Vera Company) F15_Beginner_Booklet_US_English | Page 34

BEGINNER WORKOUT FOUR BEGINNER WORKOUT FIVE In BEGINNER 2, you will build on the exercises from BEGINNER 1 with added challenges following each move. Each exercise will be performed for 30 seconds with a 5 second transition between exercises. This workout adds 15 second dynamic exercises to the base moves that you learned in BEGINNER 1. Many of these exercises require rotational movements that will also activate your core and balance. Once you have completed all exercises, recover for 60 seconds and start again with a goal of completing 2-3 rounds total! Each exercise will be performed for 45 seconds and immediately followed by a 15 second supplemental exercise. After completing each supplemental exercise, take a 10 second rest before beginning the next exercise. Once all exercises have been completed, recover for 60 seconds and start again with a goal of completing between 2-4 rounds total! 30 seconds each + Alternating Lunges + Static Lunges (15 sec per side) + Alternating Knee Lifts + Knee Lift to Reverse Lunges (15 sec per side) + Alternating Butt Kickers + Staggered Hinges (15 sec per side) + Squats + Pulsing Squats + Bird/dog Left + Bird/dog Elbow to Knee Left + Bird/dog Right F.I.T. TIP + Bird/dog Elbow to Knee Right Pay attention to the way in which the new exercises build on to the + Pushups ones you’ve already learned. We + Plank will continue adding onto these + Superman moves as we move forward in + Side Plank (15 sec per side) the F.I.T. program! + Reverse Crunches + Seated Reverse Crunches + Inverted Bike + Mountain Climbers Rest 60 seconds 34 Repeat 2-3 times for full workout! 15-45 seconds each F.I.T. TIP Challenge makes changes! Completed two rounds last time? Take on three this time to get stronger and take the next step on your path to looking and feeling better. Rest 60 seconds Repeat 2-4 times for full workout! + Squat Reaches 45 Seconds + Pulsing Squats 15 Seconds + Woodchops High Left to Low Right 45 Seconds + Skaters 15 Seconds + Woodchops High Right to Low Left 45 Seconds + Skaters 15 Seconds + Alternating Side Lunges 45 Seconds + Jack Jumps 15 Seconds + Side-to-Side Squats 45 Seconds + Speed Side-to-Side Squats 15 Seconds + Plank to Side Plank Left 45 Seconds + Side Plank Hold 15 Seconds + Kneeling Tricep Pushups 45 Seconds + Mountain Climber Lunges 15 Seconds + Plank to Side Plank Right 45 Seconds + Side Plank Hold 15 Seconds + Glute Bridges 45 Seconds + Reverse Crunches 15 Seconds + Core Roll Ups 45 Seconds + Core Hold 15 Seconds 35