Beginner Xformer Routine: Light Legs 02 (V.1)

Beginner Xformer Routine: Light Legs 02 (V.1)

Prefixes to Exercises:

No prefix - front facing front

Reverse - front facing back

Back - back facing front

Back Reverse - back facing back

Asterisk * = spring change

FR = Full Range

1 = 1 minute

10/20 = 10 second hold, 20 second challenge

30 = 30 seconds

1:10/20:30 (aka 1:30:30) - 1 minute full range > 10 second hold, 20 second pulse > 30 seconds full range

30:1:30 - 30 second pulse > 1 minute full range > 30 second pulse

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50 minute Routine: (44 minutes total for the workout)

• All exercises are 2 minutes long unless stated otherwise

[10 min]

{1 white spring; 2 white springs to modify for the first two exercises}

1. Reverse Plank to Pike (make this - 30:1:30) (pulses:FR:pulses)

2. Reverse Saw (make this - 1:30:30) (FR:pulses:FR)

3. Back Reverse Kneeling Crunch (make this - 30:1:30) (pulses:FR:pulses)

4. Back Reverse Ab Wheel (make this - 1:30:30) (FR:pulses:FR)

5. Back Reverse Hi Panther (make this - 30:1:30) (pulses:FR:pulses)

[8 min]

{1 white spring; 2 white springs to modify}

1. Carriage Lunge (make this - 30:1:30) (back kick:FR:carriage kick)

2. Single Leg Squat (make this - 1:30:30) (FR:pulses:FR)

3. Platform Lunge [OR] Curtsy Lunge (make this - 30:1:30) (back kick:FR:pulses)

4. Light Squats (make this - 1:30:30) (FR:pulses:FR)

[8 min]

{2-3 white springs; modification for Lat Pull is having both knees down}

1. *Oblique Sweep (make this - 1:30:30) (FR:pulses:FR)

2. Lat Pull in a Bird Dog Position (make this - 1:30:30) (FR:pulses:FR)

(Hang up the cable to pick up the other)

1. Oblique Sweep (make this - 1:30:30) (FR:pulses:FR)

2. Lat Pull in a Bird Dog Position (make this - 1:30:30) (FR:pulses:FR)

[10 min]

{2-3 white springs; modification is to use the long black strap or scoot forward}

(Cue: “cross the cables like an ‘X’ and re-hold the cables once crossed”)

1. Chest Expansion (make this - 30:1:30) (pulses:FR:pulses)

2. Newspaper (make this - 1:30:30) (FR:pulses:FR)

3. Bicep Curl (make this - 30:1:30) (pulses:FR:pulses)

4. Tricep Kick Back (make this - 1:30:30) (FR:pulses:FR)

(drop the cables to the floor and kick to the back on 2 white springs for a Lat Push Down)

5. Lat Push Down

[8 min]

{1 white spring; 2 white springs to modify}

1. *Carriage Lunge (make this - 30:1:30) (back kick:FR:carriage kick)

2. Single Leg Squat (make this - 1:30:30) (FR:pulses:FR)

3. Platform Lunge [OR] Curtsy Lunge (make this - 30:1:30) (back kick:FR:pulses)

4. Light Squats (make this - 1:30:30) (FR:pulses:FR)