Beginner 2022

Trainer: Missy
Duration: 20
Class Type: Partial Video

Make note of your weights and reps; this program can be repeated if you don't feel ready to move on to the Intermediate program.

Equipment Recommendations: x1 medium bell for goblet squats, overhead strict presses and goblt deadlifts

Warm Up
60 seconds each x1 round:
1. forearm plank (20 seconds on/20 seconds off/20 seconds on)
2. bodyweight, squats
3. hollow hold (20 seconds on/20 seconds off/20 seconds on)
4. suitcase marches, double bells

Test 1: goblet squat
Complete maximum number of squats. If you are able to squat more than x5 reps comfortably for your maximum rep set, it's time to increase bell size. Rest 2-3 minutes before Test 2.

Test 2: strict press
Complete maximum number of presses for each side, recording number of repetitions and bells used. Rest 1-2 minutes between sides.
*if you are able to easily press more than x10 reps, it is time to increase bell size. Rest 2-3 minutes before Test 3.

Test 3: goblet deadlift
Complete maximum number deadlifts . If you are able to deadlfut more than x5 reps comfortably for your maximum rep set, it's time to increase bell size.