Beginner Friendly Routine
(2 white springs instead of 1 white spring to modify for any exercises at the front of the machine)
Beginner Friendly Routine 01
Top 3 to inform the class before starting:
2 white springs at the front of the machine will be your modification
There are stabilization poles if you ever need to use them
Long black strap: the long black strap is lighter and the short hard handle is heavier
Abs [10 min]
Reverse Seated Crunch
Reverse Ab Wheel (up onto toes for challenge takers)
Reverse Saw (up onto toes for challenge takers)
Reverse Plank to Pike
Super Reverse Kneeling Crunch
Legs [8 min x 2 = 16 min] - Legs back to back
Platform Lunge
Single Leg Squat
Standing Inner Thighs or Carriage Lunge
Light Squats (watch out for knees collapsing inward)
Oblique [8 min]
Side Kneeling Crunch (left oblique)
Mermaid Crunch or Bow + Arrow (left oblique)
Mermaid Crunch or Bow + Arrow (right oblique)
Side Kneeling Crunch (right oblique)
Upper Body [6 min]
(2-3 white springs)
Serve the Platter
Shoulder Press
Tricep Extension
1-minute Plank Freestyle
________
Beginner Friendly Routine 02
Top 3 to inform the class before starting:
2 white springs at the front of the machine will be your modification
There are stabilization poles if you ever need to use them
Long black strap: the long black strap is lighter and the short hard handle is heavier
Abs [10 min]
Reverse Ab Wheel (on toes to make it harder)
Reverse Saw (on toes to make it harder)
Reverse Panther
Reverse Forearm Plank to Pike (option to stay on hands, but explain excessive wrist strain)
Super Reverse Kneeling Crunch
Legs [10 min]
Well Lunge
Super Kneeling Inner Thighs
Platform Lunge
Single Leg Squat
Light Squats
Oblique [8 min] - obliques back to back
Side Kneeling Crunch or super reverse saw (left oblique)
Mermaid Crunch or Bow + Arrow (left oblique)
Mermaid Crunch or Bow + Arrow (right oblique)
Side Kneeling Crunch or super reverse saw (right oblique)
Legs [10 min]
Well Lunge
Super Kneeling Inner Thighs
Platform Lunge
Single Leg Squat
Light Squats
Upper Body [6 min]
(2-3 white springs)
Serve the Party Platter
Shoulder Press
Bicep curls
1-minute Plank Freestyle
________
Beginner Friendly Routine 03
Top 3 to inform the class before starting:
2 white springs at the front of the machine will be your modification
There are stabilization poles if you ever need to use them
Side Plank - rest or hold if the shoulders start to be irritable
Abs [10 min]
Ab Wheel
Saw
Plank to Pike
Hi Panther (handle bars turned towards the front)
Super Reverse Kneeling Crunch
Legs [9 min x 2 = 18 min] - Legs back to back
1 min - Single Kneeling Leg Saw (use back straps for assistance)
Well Lunge
Single Leg Squat
Platform Lunge
Standing Inner Thighs or Carriage Lunge or Light Squats
Oblique [8 min]
1-minute Reverse Side Plank, then 1 minute Reverse Nighthawk (thread the needle to modify) (left oblique)
Reverse Twisted Saw (left oblique)
1-minute Reverse Side Plank, then 1 minute Reverse Nighthawk (thread the needle to modify) (right oblique)
Reverse Twisted Saw (left oblique)
Upper Body [6 min]
(2-3 white springs)
(handle bars at the back of the machine turned inwards to face one another)
Handle bar Lat Push Down
Lat Pull
Bicep Curl Pull
1-minute Plank Freestyle
________
Beginner Friendly Routine 04
Top 3 to inform the class before starting:
2 white springs at the front of the machine will be your modification
For heavy leg exercises: 5 white springs is light, 1 black spring is medium, and 1 black spring + whites is heavy
If you experience lower back irritation please take a break
Abs [10 min]
(Start the ab series on 2 white springs and offer 1 white spring for experience or stronger clients)
Forearm Plank to Pike
Panther
Saw
Ab Wheel
Super Reverse Kneeling Crunch or Hi Panther
Legs [10 min x 2 = 20 min] - Legs back to back
(5 white springs, 1 black spring, or 1 black spring + whites)
Standing Outer Thighs
Heavy Squats
Sprinter’s Lunge
(spring change: 1 white spring) (modification: 2 white springs)
Single Leg Squat
Platform Lunge
Oblique [8 min] (pending!!!)
1-minute Reverse Side Plank, then 1 minute Reverse Nighthawk (thread the needle to modify) (left oblique)
Reverse Twisted Saw (left oblique)
1-minute Reverse Side Plank, then 1 minute Reverse Nighthawk (thread the needle to modify) (right oblique)
Reverse Twisted Saw (left oblique)
Upper Body [6 min] (pending!!!)
(2-3 white springs)
(handle bars at the back of the machine turned inwards to face one another)
Handle bar Lat Push Down
Lat Pull
Bicep Curl Pull
1-minute Plank Freestyle
________
Beginner Friendly Routine 05 (pending!!!!)
Top 3 to inform the class before starting:
2 white springs at the front of the machine will be your modification
For heavy leg exercises: 5 white springs is light, 1 black spring is medium, and 1 black spring + whites is heavy
If you experience lower back irritation please take a break
Abs [10 min]
(Start the ab series on 2 white springs and offer 1 white spring for experience or stronger clients)
F
Legs [10 min x 2 = 20 min] - Legs back to back
(5 white springs, 1 black spring, or 1 black spring + whites)
Standing Outer Thighs
Heavy Squats
Sprinter’s Lunge
Side Kick or Bungee
Donkey Kick or Black Widow
Oblique [8 min]
1
Upper Body [6 min]
(2-3 white springs)
(handle bars at the back of the machine turned inwards to face one another)
H
1-minute Plank Freestyle
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