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