{"id":4620,"date":"2023-03-08T14:50:39","date_gmt":"2023-03-08T14:50:39","guid":{"rendered":"https:\/\/eufad.com\/?p=4620"},"modified":"2024-01-04T16:07:25","modified_gmt":"2024-01-04T16:07:25","slug":"find-your-inner-athlete-12-weeks-of-beginner-workouts","status":"publish","type":"post","link":"https:\/\/eufad.com\/?p=4620","title":{"rendered":"Find Your Inner Athlete: 12 Weeks of Beginner Workouts"},"content":{"rendered":"<h2 id=\"week-1-day-1\">Week 1: Day 1<\/h2>\n<p>Workout:<\/p>\n<ul>\n<li>30-45 minute walk outside<\/li>\n<li>25 Walking lunges<\/li>\n<li>25 Air squats<\/li>\n<li>Elbow plank: 20 seconds (sec) \u2013 Repeat 3 times<\/li>\n<li>10 Push ups<\/li>\n<\/ul>\n<p>Stretch:<\/p>\n<ul>\n<li>Downward Dog (pictured below): 30sec<\/li>\n<li>Pigeon Right Leg (pictured below): 30sec<\/li>\n<li>Downward Dog: 30sec<\/li>\n<li>Pigeon Left Leg: 30sec<\/li>\n<\/ul>\n<h2 id=\"week-1-day-2\">Week 1: Day 2<\/h2>\n<ul>\n<li>Walk 5 mins<\/li>\n<li>Jog 1-2 mins<\/li>\n<li>Repeat 5x<\/li>\n<\/ul>\n<h2 id=\"week-1-day-1\">Week 1: Day 1<\/h2>\n<p>Workout:<\/p>\n<ul>\n<li>30-45 minute walk outside<\/li>\n<li>25 Walking lunges<\/li>\n<li>25 Air squats<\/li>\n<li>Elbow plank: 20 seconds (sec) \u2013 Repeat 3 times<\/li>\n<li>10 Push ups<\/li>\n<\/ul>\n<p>Stretch:<\/p>\n<ul>\n<li>Downward Dog (pictured below): 30sec<\/li>\n<li>Pigeon Right Leg (pictured below): 30sec<\/li>\n<li>Downward Dog: 30sec<\/li>\n<li>Pigeon Left Leg: 30sec<\/li>\n<\/ul>\n<h2 id=\"week-1-day-2\">Week 1: Day 2<\/h2>\n<ul>\n<li>Walk 5 mins<\/li>\n<li>Jog 1-2 mins<\/li>\n<li>Repeat 5x<\/li>\n<\/ul>\n<ul>\n<li>25 Jumping Jacks<\/li>\n<li>25 Suhaila Squats<\/li>\n<li>6 Turkish Get Ups (unweighted), alternating right (R) and left (L) side<\/li>\n<li>Extended Arm Plank Hold 20 secs 3x<\/li>\n<\/ul>\n<p>Stretch:<\/p>\n<ul>\n<li>Hands Clasp Over Head \u2013 Stretch right, left, front, and back<\/li>\n<li>Hands Clasp Over Head \u2013 Circle clockwise and counterclockwise<\/li>\n<li>Forward Fold (pictured below) 30 secs<\/li>\n<li>Frog Squat (Malasana \u2013 pictured below) 30 secs<\/li>\n<li>Forward Fold 30 secs<\/li>\n<li>Straddle Stretch Forward (pictured below)30 secs<\/li>\n<li>Straddle Stretch R Side (pictured below) 30 secs<\/li>\n<li>Straddle Stretch L Side (pictured below) 30 secs<\/li>\n<li>Straddle Stretch Forward 30 secs<\/li>\n<\/ul>\n<h2 id=\"week-1-day-3\">Week 1: Day 3<\/h2>\n<p>Day 3 of each week will be your athletic exploration day. I want you to try different classes in your local area. Some classes you will enjoy and others you will choose to not attend again, but it is important to try new things when creating your personalized athletic lifestyle.<\/p>\n<p>Have fun in this exploration. Find what makes you happy when exercising.<\/p>\n<p>Find a <strong>Beginners Vinyasa Yoga<\/strong> class to attend. Look for Yoga Alliance Certified Teachers in your area.<\/p>\n<p><strong>Click on the number below that corresponds to the week of training you\u2019re in.<\/strong><\/p>\n<\/p>\n<h2 id=\"week-2-day-1\">Week 2: Day 1<\/h2>\n<p><em>Repeat this entire cycle three times:<\/em><\/p>\n<ul>\n<li>March 3-5 mins<\/li>\n<li>5 Rounds: 3x Kettlebell Deadlift (pictured below)<\/li>\n<li>5 Rounds: 3x Kettlebell Swing (pictured below)<\/li>\n<li>Elbow Side Plank Right (R) 10-20 secs<\/li>\n<li>Elbow Plank 10-20 secs<\/li>\n<li>Elbow Side Plank Left (L) 10-20 secs<\/li>\n<\/ul>\n<h2 id=\"week-2-day-2\">Week 2: Day 2<\/h2>\n<p>Walk Outside: Fast Pace 10-20 mins (Repeat 1x)<\/p>\n<p>100 yard jog\/run at 40% of ability<\/p>\n<p>Walk back to starting position with hands clasped over head<\/p>\n<p>Repeat 3 times:<\/p>\n<ul>\n<li>10 Air Squats<\/li>\n<li>10 Jiu jitsu Sit Ups<\/li>\n<li>10 Wide Arm Push Ups<\/li>\n<li>3x Elbow Plank to Extended Arm Plank (Hold each level for 5-10 secs)<\/li>\n<\/ul>\n<p>Stretch:<\/p>\n<ul>\n<li>Runners Lunge R Leg 30 secs<\/li>\n<li>Runners Lunge R Leg \u2013 Holding L Leg with R Hand 30 secs<\/li>\n<li>Runners Lunge L Leg 30 secs<\/li>\n<li>Runners Lunge L Leg \u2013 Holding R Leg with L Hand 30 Secs<\/li>\n<li>Frog Squat (Malasana) (pictured below) \u2013 Hold 30 secs<\/li>\n<li>Forward Fold (pictured below) 30 secs<\/li>\n<li>Tadasana 30 secs<\/li>\n<\/ul>\n<h2 id=\"week-2-day-3\">Week 2: Day 3<\/h2>\n<p>Day 3 of each week will be your athletic exploration day. I want you to try different classes in your local area. Some classes you will enjoy and others you will choose to not attend again, but it is important to try new things when creating your personalized athletic lifestyle. Have fun in this exploration. Find what makes you happy when exercising.<\/p>\n<p>Find a <strong>Beginners Kettlebell Class<\/strong> with an RKC or Strong First instructor.<\/p>\n<p><strong>Click on the number below that corresponds to the week of training you\u2019re in.<\/strong><\/p>\n<\/p>\n<h2 id=\"week-3-day-1\">Week 3: Day 1<\/h2>\n<ul>\n<li>5 Kettlebell Swings<\/li>\n<li>10 Ab Bicycles<\/li>\n<\/ul>\n<ul>\n<li>10 Kettlebell Swings<\/li>\n<li>15 Ab Bicycles<\/li>\n<\/ul>\n<ul>\n<li>15 Kettlebell Swings<\/li>\n<li>20 Ab Bicycles<\/li>\n<\/ul>\n<ul>\n<li>10 Kettlebell Swings<\/li>\n<li>15 Ab Bicycles<\/li>\n<\/ul>\n<ul>\n<li>5 Kettlebell Swings<\/li>\n<li>10 Ab Bicycles<\/li>\n<\/ul>\n<p>Stretch:<\/p>\n<ul>\n<li>Upward Dog (pictured below) 30 secs<\/li>\n<li>Snake \u201cPaulie Zink\u201d R Leg<\/li>\n<li>Upward Dog 30 secs<\/li>\n<li>Snake \u201cPaulie Zink\u201d L Leg<\/li>\n<li>Downward Dog (pictured below) 30 secs<\/li>\n<li>Forward Fold (pictured below) 30 secs<\/li>\n<li>Tadasana 30 secs<\/li>\n<\/ul>\n<h2 id=\"week-3-day-2\">Week 3: Day 2<\/h2>\n<p>30-45 minute Walk Outside.<\/p>\n<ul>\n<li>25 Walking Lunges<\/li>\n<li>10 Wide Arm Push Ups<\/li>\n<li>10 NY City Ballet Push Ups<\/li>\n<li>10 Staggered Arm Push Ups<\/li>\n<li>10-20 Turkish Get Ups (Unweighted)<\/li>\n<li>3x Extended Arm Plank Hold to Downward Dog:10-20 secs each position<\/li>\n<\/ul>\n<p>Stretch:<\/p>\n<ul>\n<li>Dolphin 30 secs<\/li>\n<li>Childs Pose 30 secs<\/li>\n<li>Extended Puppy Pose 30 secs<\/li>\n<li>Cat &amp; Cow 4-8x<\/li>\n<li>Downward Dog 30 secs<\/li>\n<li>Forward Fold 30 secs<\/li>\n<li>Tadasana 30 secs<\/li>\n<\/ul>\n<h2 id=\"week-3-day-3\">Week 3: Day 3<\/h2>\n<p>Find a Beginners or Intro to Rock Climbing Class in your area.<\/p>\n<p><strong>Click on the number below that corresponds to the week of training you\u2019re in.<\/strong><\/p>\n<\/p>\n<h2 id=\"week-4-day-1\">Week 4: Day 1<\/h2>\n<ul>\n<li>Walk 5 mins<\/li>\n<li>Jog 2-3 mins<\/li>\n<\/ul>\n<p>Repeat Cycle 4x:<\/p>\n<ul>\n<li>10 Air Squats<\/li>\n<li>10 Air Squats with Front Kicks<\/li>\n<li>10 Right (R) Arm Jabs<\/li>\n<li>10 Crosses with Left (L) Arm<\/li>\n<li>10 L Arm Jabs<\/li>\n<li>10 Crosses with L Arm<\/li>\n<li>15 Air Squats with R Leg Front Kick into R Jab &amp; L Cross<\/li>\n<li>15 Air Squats with L Leg Front Kick into L Jab &amp; R Cross<\/li>\n<li>25 Bicycles with Extended Legs<\/li>\n<\/ul>\n<p>Stretch:<\/p>\n<ul>\n<li>Pigeon R Leg (pictured below) 30 secs<\/li>\n<li>Straddle Stretch Forward 30 secs<\/li>\n<li>Pigeon L Leg 30 secs<\/li>\n<li>Straddle Stretch Forward 30 secs<\/li>\n<li>Straddle Stretch R Side 30 secs<\/li>\n<li>Straddle Stretch L Side 30 secs<\/li>\n<li>Downward Dog 30 secs<\/li>\n<li>Forward Fold 30 secs<\/li>\n<li>Tadasana 30 secs<\/li>\n<\/ul>\n<h2 id=\"week-4-day-2\">Week 4: Day 2<\/h2>\n<p>March Elbows to Knees 3 min<\/p>\n<p>Suhaila Squat 1 Inch Lifts 2 mins<\/p>\n<p>4 Rounds:<\/p>\n<ul>\n<li>Kettlebell Deadlift 10x<\/li>\n<li>Goblet Squat 2-5x<\/li>\n<li>Swing 10x<\/li>\n<\/ul>\n<h2 id=\"week-4-day-3\">Week 4: Day 3<\/h2>\n<p>Day 3 of each week will be your athletic exploration day. I want you to try different classes in your local area. Some classes you will enjoy and others you will choose to not attend again, but it is important to try new things when creating your personalized athletic lifestyle. Have fun in this exploration. Find what makes you happy when exercising.<\/p>\n<p>Find a Beginners Jui Jitsu class in your local area. Example martial arts school<\/p>\n<p><strong>Click on the number below that corresponds to the week of training you\u2019re in.<\/strong><\/p>\n<\/p>\n<h2 id=\"week-5-day-1\">Week 5: Day 1<\/h2>\n<ul>\n<li>15x Russian Twist&gt;<\/li>\n<li>Bow Pose 10-20 secs&gt;<\/li>\n<li>Reverse Plank 10-20secs&gt;<\/li>\n<li>25x Bicycles \u2013 Elbow to Knee&gt;<\/li>\n<li>10x Turkish Get Ups&gt;<\/li>\n<li>Forward Fold 30 secs&gt;<\/li>\n<li>Downward Dog to Upward Dog 5-8x<\/li>\n<li>Crescent Lunge R Leg 30 secs<\/li>\n<li>15x Crescent Lunge R Leg \u2013 Knee to Floor Up &amp; Down<\/li>\n<li>Chair Pose 30 secs<\/li>\n<li>Forward Fold 10 secs<\/li>\n<li>Tadasana 10 secs<\/li>\n<li>Forward Fold 10 secs<\/li>\n<li>Downward Dog to Upward Dog 5-8x<\/li>\n<li>15 x Crescent Lunge L Leg \u2013 Knee to Floor Up &amp; Down<\/li>\n<li>Drinking Bird (Chair Pose in Releve) 30 secs<\/li>\n<li>Downward Dog 30 secs<\/li>\n<li>Forward Fold 30 secs<\/li>\n<li>Tadasana 30 secs<\/li>\n<li>Repeat 3x<\/li>\n<\/ul>\n<h2 id=\"week-5-day-2\">Week 5: Day 2<\/h2>\n<p>Walk Outside Fast Pace 20-30 mins (Repeat 1x)<\/p>\n<p>100 yard jog\/run at 60% of ability<\/p>\n<p>Walk back to starting position \u2013 Hand Clasped Over Head<\/p>\n<p>Repeat 4x:<\/p>\n<ul>\n<li>25 Horse Stance 1 Inch Lifts<\/li>\n<li>25 Suhaila Squat 1 Inch Lifts<\/li>\n<li>15 Burpees<\/li>\n<li>15 Sprinter<\/li>\n<li>15 Diamond Push ups<\/li>\n<li>15 Twisting Windmill<\/li>\n<\/ul>\n<p>Stretch:<\/p>\n<ul>\n<li>Downward Dog 30 sec<\/li>\n<li>Runners Lunge R Side 30 secs<\/li>\n<li>Triangle R Side 30 secs<\/li>\n<li>Downward Dog 30 sec<\/li>\n<li>Runners Lunge L Side 30 secs<\/li>\n<li>Triangle L Side 30 secs<\/li>\n<li>Downward Dog 30 secs<\/li>\n<li>Forward Fold 30 secs<\/li>\n<li>Tadasana 30 secs<\/li>\n<\/ul>\n<h2 id=\"week-5-day-3\">Week 5: Day 3<\/h2>\n<p>Day 3 of each week will be your athletic exploration day. I want you to try different classes in your local area. Some classes you will enjoy, others you will choose to not attend again but it is important to try new things when creating your personalized athletic lifestyle. Have fun in this exploration, and find what makes you happy.<\/p>\n<p>Find a Beginners CrossFit class in your area. Example of a CrossFit training center.<\/p>\n<p><strong>Click on the number below that corresponds to the week of training you\u2019re in.<\/strong><\/p>\n<\/p>\n<h2 id=\"week-6-day-1\">Week 6: Day 1<\/h2>\n<ul>\n<li>Walk 5 mins<\/li>\n<li>Jog 2-3 mins<\/li>\n<\/ul>\n<p>Repeat 4x:<\/p>\n<ul>\n<li>25 Jumping Jacks<\/li>\n<li>25 March Elbows to Knees<\/li>\n<li>25 Walking Lunges<\/li>\n<li>25 Burpees<\/li>\n<li>25 Mountain Climbers<\/li>\n<\/ul>\n<p>Stretch:<\/p>\n<ul>\n<li>Sphinx (photo below) 30 secs<\/li>\n<li>Upward Dog 30 secs<\/li>\n<li>Childs Pose 30 secs<\/li>\n<li>Downward Dog 30 secs<\/li>\n<li>Wild Thing R Side (Flip Your Dog) 10-20 secs<\/li>\n<li>Downward Dog 30 secs<\/li>\n<li>Wild Thing R Side (Flip Your Dog) 10-20 secs<\/li>\n<li>Downward Dog 30 secs<\/li>\n<li>Forward Fold 30 secs<\/li>\n<li>Tadasana 30 secs<\/li>\n<\/ul>\n<h2 id=\"week-6-day-2\">Week 6: Day 2<\/h2>\n<ul>\n<li>March 3 mins<\/li>\n<li>Kettlebell Swing Ladder: 5, 7, 9, 11, 13 \u2013 13, 11, 9, 7, 5<\/li>\n<\/ul>\n<p>Stretch:<\/p>\n<ul>\n<li>Forward Fold 30 secs<\/li>\n<li>Downward Dog 30 secs<\/li>\n<li>Runners Lunge R Leg 30 secs<\/li>\n<li>Hamstring Stretch R Leg 30 secs<\/li>\n<li>Forward Fold 30 secs<\/li>\n<li>Downward Dog 30 secs<\/li>\n<li>Runners Lunge L Leg 30 secs<\/li>\n<li>Hamstring Stretch L Leg 30 secs<\/li>\n<li>Downward Dog 30 secs<\/li>\n<li>Forward Fold 30 secs<\/li>\n<li>Tadasana 30 secs<\/li>\n<\/ul>\n<h2 id=\"week-6-day-3\">Week 6: Day 3<\/h2>\n<p>Day 3 of each week will be your athletic exploration day. I want you to try different classes in your local area. Some classes you will enjoy, others you will choose to not attend again but it is important to try new things when creating your personalized athletic lifestyle. Have fun in this exploration, and find what makes you happy.<\/p>\n<p>Find a <strong>Beginners Olympic Lifting<\/strong> class in your area. Here is an example of an Olympic lifting gym.<\/p>\n<p><strong>Click on the number below that corresponds to the week of training you\u2019re in.<\/strong><\/p>\n<\/p>\n<h2 id=\"week-7-day-1\">Week 7: Day 1<\/h2>\n<p>Workout:<\/p>\n<ul>\n<li>30-45 minute walk outside<\/li>\n<li>25 Walking lunges<\/li>\n<li>25 Air squats<\/li>\n<li>Elbow plank: 20 seconds (sec) \u2013 Repeat 3 times<\/li>\n<li>10 Push ups<\/li>\n<\/ul>\n<p>Stretch:<\/p>\n<ul>\n<li>Downward Dog (pictured below): 30sec<\/li>\n<li>Pigeon Right Leg (pictured below): 30sec<\/li>\n<li>Downward Dog: 30sec<\/li>\n<li>Pigeon Left Leg: 30sec<\/li>\n<\/ul>\n<h2 id=\"week-7-day-2\">Week 7: Day 2<\/h2>\n<ul>\n<li>Walk 5 mins<\/li>\n<li>Jog 1-2 mins<\/li>\n<li>Repeat 5x<\/li>\n<\/ul>\n<ul>\n<li>25 Jumping Jacks<\/li>\n<li>25 Suhaila Squats<\/li>\n<li>6 Turkish Get Ups (unweighted), alternating right (R) and left (L) side<\/li>\n<li>Extended Arm Plank Hold 20 secs 3x<\/li>\n<\/ul>\n<p>Stretch:<\/p>\n<ul>\n<li>Hands Clasp Over Head \u2013 Stretch right, left, front, and back<\/li>\n<li>Hands Clasp Over Head \u2013 Circle clockwise and counterclockwise<\/li>\n<li>Forward Fold (pictured below) 30 secs<\/li>\n<li>Frog Squat (Malasana \u2013 pictured below) 30 secs<\/li>\n<li>Forward Fold 30 secs<\/li>\n<li>Straddle Stretch Forward (pictured below)30 secs<\/li>\n<li>Straddle Stretch R Side (pictured below) 30 secs<\/li>\n<li>Straddle Stretch L Side (pictured below) 30 secs<\/li>\n<li>Straddle Stretch Forward 30 secs<\/li>\n<\/ul>\n<h2 id=\"week-7-day-3\">Week 7: Day 3<\/h2>\n<p>Day 3 of each week will be your athletic exploration day. I want you to try different classes in your local area. Some classes you will enjoy, others you will choose to not attend again but it is important to try new things when creating your personalized athletic lifestyle. Have fun in this exploration, and find what makes you happy.<\/p>\n<p>Find a Bikram Yoga class in your area.<\/p>\n<p><strong>Click on the number below that corresponds to the week of training you\u2019re in.<\/strong><\/p>\n<\/p>\n<h2 id=\"week-8-day-1\">Week 8: Day 1<\/h2>\n<p>Repeat this entire cycle three times:<\/p>\n<ul>\n<li>March 3-5 mins<\/li>\n<li>5 Rounds: 3x Kettlebell Deadlift (pictured below)<\/li>\n<li>5 Rounds: 3x Kettlebell Swing (pictured below)<\/li>\n<li>Elbow Side Plank Right (R) 10-20 secs<\/li>\n<li>Elbow Plank 10-20 secs<\/li>\n<li>Elbow Side Plank Left (L) 10-20 secs<\/li>\n<\/ul>\n<p>Stretch:<\/p>\n<ul>\n<li>Crescent Lunge R Leg 30 secs<\/li>\n<li>Crescent Lunge R Leg with Eagle Arm Stretch R Arm30 secs<\/li>\n<li>5 Star Pose 10 secs<\/li>\n<li>Wide Leg Forward Fold 30 secs<\/li>\n<li>Crescent Lunge L Leg 30 secs<\/li>\n<li>Crescent Lunge L Leg with Eagle Arm Stretch L Arm 30 secs<\/li>\n<li>5 Star Pose 10 secs<\/li>\n<li>Wide Leg Forward Fold \u2013 Hands Clasped Behind Back 30 secs<\/li>\n<\/ul>\n<h2 id=\"week-8-day-2\">Week 8: Day 2<\/h2>\n<ul>\n<li>Walk Outside: Fast Pace 10-20 mins (Repeat 1x)<\/li>\n<li>100 yard jog\/run at 40% of ability<\/li>\n<li>Walk back to starting position with hands clasped over head<\/li>\n<\/ul>\n<p>Repeat 3 times:<\/p>\n<ul>\n<li>10 Air Squats<\/li>\n<li>10 Jiu jitsu Sit Ups<\/li>\n<li>10 Wide Arm Push Ups<\/li>\n<li>3x Elbow Plank to Extended Arm Plank (Hold each level for 5-10 secs)<\/li>\n<\/ul>\n<p>Stretch:<\/p>\n<ul>\n<li>Runners Lunge R Leg 30 secs<\/li>\n<li>Runners Lunge R Leg \u2013 Holding L Leg with R Hand 30 secs<\/li>\n<li>Runners Lunge L Leg 30 secs<\/li>\n<li>Runners Lunge L Leg \u2013 Holding R Leg with L Hand 30 Secs<\/li>\n<li>Frog Squat (Malasana) (pictured below) \u2013 Hold 30 secs<\/li>\n<li>Forward Fold (pictured below) 30 secs<\/li>\n<li>Tadasana 30 secs<\/li>\n<\/ul>\n<h2 id=\"week-8-day-3\">Week 8: Day 3<\/h2>\n<p>Day 3 of each week is your athletic exploration day. I want you to try different classes in your local area. Some classes you will enjoy, others you will choose to not attend again but it is important to try new things when creating your personalized athletic lifestyle. Have fun in this exploration, and find what makes you happy.<\/p>\n<p>Find a Beginners Kickboxing class in your area. Example of a kickboxing gym.<\/p>\n<p><strong>Click on the number below that corresponds to the week of training you\u2019re in.<\/strong><\/p>\n<\/p>\n<h2 id=\"week-9-day-1\">Week 9: Day 1<\/h2>\n<ul>\n<li>5 Kettlebell Swings<\/li>\n<li>10 Ab Bicycles<\/li>\n<\/ul>\n<ul>\n<li>10 Kettlebell Swings<\/li>\n<li>15 Ab Bicycles<\/li>\n<\/ul>\n<ul>\n<li>15 Kettlebell Swings<\/li>\n<li>20 Ab Bicycles<\/li>\n<\/ul>\n<ul>\n<li>10 Kettlebell Swings<\/li>\n<li>15 Ab Bicycles<\/li>\n<\/ul>\n<ul>\n<li>5 Kettlebell Swings<\/li>\n<li>10 Ab Bicycles<\/li>\n<\/ul>\n<p>Stretch:<\/p>\n<ul>\n<li>Upward Dog (pictured below) 30 secs<\/li>\n<li>Snake \u201cPaulie Zink\u201d R Leg<\/li>\n<li>Upward Dog 30 secs<\/li>\n<li>Snake \u201cPaulie Zink\u201d L Leg<\/li>\n<li>Downward Dog (pictured below) 30 secs<\/li>\n<li>Forward Fold (pictured below) 30 secs<\/li>\n<li>Tadasana 30 secs<\/li>\n<\/ul>\n<h2 id=\"week-9-day-2\">Week 9: Day 2<\/h2>\n<p>30-45 min walk Outside<\/p>\n<ul>\n<li>25 Walking Lunges<\/li>\n<li>10 Wide Arm Push Ups<\/li>\n<li>10 NY City Ballet Push Ups<\/li>\n<li>10 Staggered Arm Push Ups<\/li>\n<li>10-20 Turkish Get Ups (Unweighted)<\/li>\n<li>3x Extended Arm Plank Hold to Downward Dog:10-20 secs each position<\/li>\n<\/ul>\n<p>Stretch:<\/p>\n<ul>\n<li>Dolphin 30 secs<\/li>\n<li>Childs Pose 30 secs<\/li>\n<li>Extended Puppy Pose 30 secs<\/li>\n<li>Cat &amp; Cow 4-8x<\/li>\n<li>Downward Dog 30 secs<\/li>\n<li>Forward Fold 30 secs<\/li>\n<li>Tadasana 30 secs<\/li>\n<\/ul>\n<h2 id=\"week-9-day-3\">Week 9: Day 3<\/h2>\n<p>Day 3 of each week will be your athletic exploration day. I want you to try different classes in your local area. Some classes you will enjoy, others you will choose to not attend again but it is important to try new things when creating your personalized athletic lifestyle. Have fun in this exploration, and find what makes you happy.<\/p>\n<p>Find a <strong>Beginners Gymnastics<\/strong> class in your area. Check this example of a gymnastics gym.<\/p>\n<p><strong>Click on the number below that corresponds to the week of training you\u2019re in.<\/strong><\/p>\n<\/p>\n<h2 id=\"week-10-day-1\">Week 10: Day 1<\/h2>\n<ul>\n<li>Walk 5 mins<\/li>\n<li>Jog 2-3 mins<\/li>\n<\/ul>\n<p>Repeat Cycle 4x:<\/p>\n<ul>\n<li>10 Air Squats<\/li>\n<li>10 Air Squats with Front Kicks<\/li>\n<li>10 Right (R) Arm Jabs<\/li>\n<li>10 Crosses with Left (L) Arm<\/li>\n<li>10 L Arm Jabs<\/li>\n<li>10 Crosses with L Arm<\/li>\n<li>15 Air Squats with R Leg Front Kick into R Jab &amp; L Cross<\/li>\n<li>15 Air Squats with L Leg Front Kick into L Jab &amp; R Cross<\/li>\n<li>25 Bicycles with Extended Legs<\/li>\n<\/ul>\n<p>Stretch:<\/p>\n<ul>\n<li>Pigeon R Leg (pictured below) 30 secs<\/li>\n<li>Straddle Stretch Forward 30 secs<\/li>\n<li>Pigeon L Leg 30 secs<\/li>\n<li>Straddle Stretch Forward 30 secs<\/li>\n<li>Straddle Stretch R Side 30 secs<\/li>\n<li>Straddle Stretch L Side 30 secs<\/li>\n<li>Downward Dog 30 secs<\/li>\n<li>Forward Fold 30 secs<\/li>\n<li>Tadasana 30 secs<\/li>\n<\/ul>\n<h2 id=\"week-10-day-2\">Week 10: Day 2<\/h2>\n<ul>\n<li>March Elbows to Knees 3 min<\/li>\n<li>Suhaila Squat 1 Inch Lifts 2 mins<\/li>\n<\/ul>\n<p>4 Rounds:<\/p>\n<ul>\n<li>Kettlebell Dead Lift 10x<\/li>\n<li>Goblet Squat 2-5x<\/li>\n<li>Swing 10x<\/li>\n<li>Elbow Plank Hold (pictured below) 20 secs<\/li>\n<\/ul>\n<p>Stretch:<\/p>\n<ul>\n<li>Crescent Lunge (pictured below) R Leg 30 secs<\/li>\n<li>Warrior 1 R Leg \u2013 Hands Clasped Behind Back (pictured below) with Forward Fold 30 secs<\/li>\n<li>Wide Leg Forward Fold (pictured below) 30 secs<\/li>\n<li>Crescent Lunge L leg 30 secs<\/li>\n<li>Warrior 1 L Leg \u2013 Hands Clasped Behind Back with Forward Fold 30 secs<\/li>\n<li>Wide Leg Forward Fold 30 secs<\/li>\n<li>Downward Dog (pictured below) 30 secs<\/li>\n<li>Forward Fold 30 secs<\/li>\n<li>Tadasana 30 secs<\/li>\n<\/ul>\n<h2 id=\"week-10-day-3\">Week 10: Day 3<\/h2>\n<p>Day 3 of each week will be your athletic exploration day. I want you to try different classes in your local area. Some classes you will enjoy, others you will choose to not attend again but it is important to try new things when creating your personalized athletic lifestyle. Have fun in this exploration, and find what makes you happy.<\/p>\n<p>Check out the Beginner Parkour Vaults from Ben Musholt.<\/p>\n<p><strong>Click on the number below that corresponds to the week of training you\u2019re in.<\/strong><\/p>\n<\/p>\n<h2 id=\"week-11-day-1\">Week 11: Day 1<\/h2>\n<ul>\n<li>15x Russian Twist<\/li>\n<li>Bow Pose 10-20 secs<\/li>\n<li>Reverse Plank 10-20secs<\/li>\n<li>25x Bicycles \u2013 Elbow to Knee<\/li>\n<li>10x Turkish Get Ups<\/li>\n<li>Forward Fold 30 secs<\/li>\n<li>Downward Dog to Upward Dog 5-8x<\/li>\n<li>Crescent Lunge R Leg 30 secs<\/li>\n<li>15x Crescent Lunge R Leg \u2013 Knee to Floor Up &amp; Down<\/li>\n<li>Chair Pose 30 secs<\/li>\n<li>Forward Fold 10 secs<\/li>\n<li>Tadasana 10 secs<\/li>\n<li>Forward Fold 10 secs<\/li>\n<li>Downward Dog to Upward Dog 5-8x<\/li>\n<li>15 x Crescent Lunge L Leg \u2013 Knee to Floor Up &amp; Down<\/li>\n<li>Drinking Bird (Chair Pose in Releve) 30 secs<\/li>\n<li>Downward Dog 30 secs<\/li>\n<li>Forward Fold 30 secs<\/li>\n<li>Tadasana 30 secs<\/li>\n<li>Repeat 3x<\/li>\n<\/ul>\n<h2 id=\"week-11-day-2\">Week 11: Day 2<\/h2>\n<p>Walk Outside Fast Pace 20-30 mins (Repeat 1x)<\/p>\n<ul>\n<li>100 yard jog\/run at 60% of ability<\/li>\n<li>Walk back to starting position \u2013 Hand Clasped Over Head<\/li>\n<\/ul>\n<p>Repeat 4x:<\/p>\n<ul>\n<li>25 Horse Stance 1 Inch Lifts<\/li>\n<li>25 Suhaila Squat 1 Inch Lifts<\/li>\n<li>15 Burpees<\/li>\n<li>15 Sprinter<\/li>\n<li>15 Diamond Push ups<\/li>\n<li>15 Twisting Windmill<\/li>\n<\/ul>\n<p>Stretch:<\/p>\n<ul>\n<li>Downward Dog 30 sec<\/li>\n<li>Runners Lunge R Side 30 secs<\/li>\n<li>Triangle R Side 30 secs<\/li>\n<li>Downward Dog 30 sec<\/li>\n<li>Runners Lunge L Side 30 secs<\/li>\n<li>Triangle L Side 30 secs<\/li>\n<li>Downward Dog 30 secs<\/li>\n<li>Forward Fold 30 secs<\/li>\n<li>Tadasana 30 secs<\/li>\n<\/ul>\n<h2 id=\"week-11-day-3\">Week 11: Day 3<\/h2>\n<p>Day 3 of each week will be your athletic exploration day. I want you to try different classes in your local area. Some classes you will enjoy, others you will choose to not attend again but it is important to try new things when creating your personalized athletic lifestyle. Have fun in this exploration, and find what makes you happy.<\/p>\n<p>Check out the beginner cycling program.<\/p>\n<p><strong>Click on the number below that corresponds to the week of training you\u2019re in.<\/strong><\/p>\n<\/p>\n<h2 id=\"week-12-day-1\">Week 12: Day 1<\/h2>\n<ul>\n<li>Walk 5 mins<\/li>\n<li>Jog 2-3 mins<\/li>\n<\/ul>\n<p>Repeat 4x:<\/p>\n<ul>\n<li>25 Jumping Jacks<\/li>\n<li>25 March Elbows to Knees<\/li>\n<li>25 Walking Lunges<\/li>\n<li>25 Burpees<\/li>\n<li>25 Mountain Climbers<\/li>\n<\/ul>\n<p>Stretch:<\/p>\n<ul>\n<li>Sphinx (photo below) 30 secs<\/li>\n<li>Upward Dog 30 secs<\/li>\n<li>Childs Pose 30 secs<\/li>\n<li>Downward Dog 30 secs<\/li>\n<li>Wild Thing R Side (Flip Your Dog) 10-20 secs<\/li>\n<li>Downward Dog 30 secs<\/li>\n<li>Wild Thing R Side (Flip Your Dog) 10-20 secs<\/li>\n<li>Downward Dog 30 secs<\/li>\n<li>Forward Fold 30 secs<\/li>\n<li>Tadasana 30 secs<\/li>\n<\/ul>\n<h2 id=\"week-12-day-2\">Week 12: Day 2<\/h2>\n<ul>\n<li>March 3 mins<\/li>\n<li>Kettlebell Swing Ladder: 5, 7, 9, 11, 13 \u2013 13, 11, 9, 7, 5<\/li>\n<\/ul>\n<p>Stretch:<\/p>\n<ul>\n<li>Forward Fold 30 secs<\/li>\n<li>Downward Dog 30 secs<\/li>\n<li>Runners Lunge R Leg 30 secs<\/li>\n<li>Hamstring Stretch R Leg 30 secs<\/li>\n<li>Forward Fold 30 secs<\/li>\n<li>Downward Dog 30 secs<\/li>\n<li>Runners Lunge L Leg 30 secs<\/li>\n<li>Hamstring Stretch L Leg 30 secs<\/li>\n<li>Downward Dog 30 secs<\/li>\n<li>Forward Fold 30 secs<\/li>\n<li>Tadasana 30 secs<\/li>\n<\/ul>\n<h2 id=\"week-12-day-3\">Week 12: Day 3<\/h2>\n<p>Day 3 of each week will be your athletic exploration day. I want you to try different classes in your local area. Some classes you will enjoy, others you will choose to not attend again but it is important to try new things when creating your personalized athletic lifestyle. Have fun in this exploration, and find what makes you happy.<\/p>\n<p>Find a Beginner\u2019s Yin Yoga class in your area.<\/p>\n<footer class=\"entry-footer\"><\/footer>\n<\/article>\n<h4 class=\"author-box-title\">About Jessica Hedrick<\/h4>\n<p>Jessica is a lifelong athlete. Her truest passions are movement and creativity. She is currently studying under Suhaila Salimpour and is a member of her internationally-acclaimed Suhailia Salimpour Dance Company. In 2014 the company booked in San Francisco, Austin, Boston, and various other touring cities. Jessica has studied intensively for the last eight years in her format, attaining a SSSD Level 3 and Jamilia L1. She is currently studying for her next levels in dance and will be completing her Yin Yoga teaching certification with Master Paulie Zink in 2014.<\/p>\n<p>Jessica started her athletic journey at age six in the area of competitive ice-skating. She competed on the national competition circuit in ice-skating, as well as in equestrian showing riding (English style). She continued her athletics through high school in track and field, specializing in hurdles relay team and 200-meter hurdles, concurrently part of the competition cheer team. In her college years she intensively studied martial arts and yoga, and went on to win two U.S. Open World Martial Arts Championships.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Week 1: Day 1 Workout: 30-45 minute walk outside 25 Walking lunges 25 Air squats Elbow plank: 20 seconds (sec) \u2013 Repeat 3 times 10 Push ups Stretch: Downward Dog (pictured below): 30sec Pigeon Right Leg (pictured below): 30sec Downward Dog: 30sec Pigeon Left Leg: 30sec Week 1: Day 2 Walk 5 mins Jog 1-2 [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":4623,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[971,974,975,973,972],"class_list":{"0":"post-4620","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-health-fitness","8":"tag-fitness","9":"tag-health-fitness","10":"tag-health-workouts","11":"tag-healthy-eating","12":"tag-workouts"},"_links":{"self":[{"href":"https:\/\/eufad.com\/index.php?rest_route=\/wp\/v2\/posts\/4620","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/eufad.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/eufad.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/eufad.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/eufad.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=4620"}],"version-history":[{"count":1,"href":"https:\/\/eufad.com\/index.php?rest_route=\/wp\/v2\/posts\/4620\/revisions"}],"predecessor-version":[{"id":5187,"href":"https:\/\/eufad.com\/index.php?rest_route=\/wp\/v2\/posts\/4620\/revisions\/5187"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/eufad.com\/index.php?rest_route=\/wp\/v2\/media\/4623"}],"wp:attachment":[{"href":"https:\/\/eufad.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=4620"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/eufad.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=4620"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/eufad.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=4620"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}