Full Body · Beginner

Newbie Total 25

Newbie Total 25 preview
Full Body · 25 min
Newbie Total 25
Coach ShamSlow it down, breathe, undo the seat.

The longest session in the beginner lane. Two rounds of a 6-movement circuit builds real work capacity.

25 min
Beginner
Truck stop
Warm-up1/22
Belly breathing
0:45
0% total

Inhale 4, exhale 6. Hand on belly.

Next · Rest · 0:05
  • Belly breathing
    45s

    Inhale 4, exhale 6. Hand on belly.

  • Standing cat-cow
    45s

    Hands on the cab, feet hip-width. Exhale to round the mid-back, inhale to arch the chest through. Slow, full-breath reps.

  • Standing march
    45s

    Knees to belt height, tall chest.

  • Ankle rocks
    30s

    Hands on the cab, feet flat. Rock knees over the toes and back. Heels stay glued down. Wakes the ankles up before you load them.

Coach note

This is a graduation session. If you finish two rounds honest, you are ready for Intermediate. That's a promise.

6ft x 6ft, cab step, trailer wall
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