Beginner Workout Routines – Penalty Box

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Beginner Workout

warmup (Trainer's choice based on client's age and training level)

Duration: 1 minute 8 seconds each exercise

Forward Hops Forward Hop Squats Forward & Back Agility Hurdle Jump Backpedal Forward & Back Agility Forward Hops Hurdle Jump Forward Sprint

water / dynamic stretch (2-3 minutes)

Side Hops Lateral Agility sequence Two-Footed Lateral Hops Moving High Plank Side Hop Squats Lateral Agility Taps Moving High Plank

water break (90-120 seconds)

U-Line Shuffle U-Line Bear Crawls Switch Kicks Sequence Shoulder Taps Sequence U-Line Bear Crawls Switch Kicks Sequence

water break (90-120 seconds)

Mountain Climber Evolution U-Hops Mountain Climber Hurdle Jumps Switch Kicks Mountain Climber Hurdle Jumps

water / dynamic stretch/ static stretch

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UTILITY PATENT - ISSUED PATENT NO. 10,118,062
DESIGN PATENT - ISSUED PATENT NO. D843,500

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