❤ FREE 4-Week BEGINNER Workout Plan ❤ Burn Fat and Build Consistency with FUN workouts: http://pahlabfitness.com/free-4-week-beginner-workout-plan/
S U B S C R I B E ▸ http://goo.gl/C9CG6w
Many thanks to +scorpiomoonbeam for the inspiration for this great fat-burning METCON workout for BEGINNERS! In a comment, I was asked to create a workout combining muscle-building STRENGTH and calorie-blasting CARDIO for a person carrying a significant amount of extra weight, and this workout fits the bill.
The timer-based cardio exercises can be done from a standing position or using the elevated surface of a chair or couch, and the dumbbell strength exercises are all performed in a standing or seated position. No awkward transitions from the ground, but plenty of moves that will shape your arms, abs, legs and butt!
Pair of DUMBBELLS and a CHAIR
Warm Up and Cool Down:
Both are INCLUDED
PURPOSE of the Workout:
Total body conditioning with high heart rate cardio and muscle toning strength
This WORKOUT is Good For:
Beginners; exercisers with weight to lose; exercisers with mobility limitations; exercisers who prefer to stand or sit for a workout; anybody with weight loss or fat loss goals
WARM UP (timer is set for 30 seconds):
MAIN WORKOUT (perform cardio exercises for 30 seconds each and dumbbell strength work for 10 reps each; repeat the circuit 3x):
Toe Tappers (cardio) + Press Ups (strength)
Non-Jumping Jacks (cardio) + Goblet Squats (strength)
Mountain Climbers (cardio) + Bent Over Row with Kickback (strength)
Fast Feet (cardio) + Standing Crunches (strength)
Burpees (cardio) + Single Leg Deadlifts (strength)
Elevated Surface Plank Hold for 30 seconds
Be sure to leave a COMMENT, I love to hear from you!
❤ Pahla B Fitness: Fun Workouts + Friendly Encouragement
Specializing in #lowimpact #indoorrunning #beginnerfitness #HIIT #MetCon #10minuteworkout #fitnessmindset and more.
Ready to stop spaghetti training (you know, where you throw something at the wall and see what sticks) and get on a PLAN? Check out PahlaBFitness.com for 4-, 10-, 12- and 14-week programs designed to help you meet your fitness goals. Get lean, get strong, get going or get faster with a Killer B Workout Guide ➜ http://goo.gl/AqoKqd
(Purchasing a Workout Guide helps me continue to make awesome FREE workouts for you – THANK YOU!)
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