I am not usually good at this but here you go:
Each section has 3 - 4 sets where the reps vary. Set 1 has the most reps and they may stay the same or decrease as you get to Set 4. Lauren demonstrates the most advanced version and there are 2 background exercises that show modifications.
Warm Up (5 mins) - Some mobility exercises including down dog while pedaling feet down to up dog, hip hinges, kettlebell swings and hip circles
Section 1 (14 mins) - Set 1: Get up to Tall Sit (1 rep per side), Double Front Squats, Renegade Rows
Set 2: Get Up to Half Kneel (1 rep per side), Double Front Squats, Renegade Rows
Set 3: Full Get Up (1 rep per side), Double Front Squats, Renegade Rows
Section 2 (10 mins) - Sets 1 & 3: Deadlifts, Push ups on kettlebells or elevated
Sets 2 & 4:Suitcase Deadlifts, Push ups on kettlebells or elevated
Section 3 (15 mins) - Sets 1 & 3: Reverse Lunges, Quad Rocks, Heavy Swings (10 reps)
Sets 2 & 4: Kickstand Lunges, Quad Rocks, Heavy Swings (10 reps)
Cool Down (5 mins) - neck stretches, shoulder circles, hip circles, standing quad stretch, ankles circles, wrist stretches
There are 30 second rests between each set. The menu also allows you to choose each section separately. HTH.
__________________
April
|