Bioneer Beginner Workout

Mobility Drill Use a few times a week, either after your workouts or in the morning/evening. 1 X 1 Minute Touch Toes/Pancake

Pull Day Warm Up

1 X 1 Minute Butterfly Stretch

2 X 10/Or Failure Towel Pull Ups

1 X 1 Minute Downward Dog

3 X 12 Bicep Curls (Wide Bar Ideally)

1 X 1 Minute Cobra Stretch

3 X 12 Dumbbell Rows

1 X 1 Minute Overhead Opener

2 X 10 Lat Pull Down/Seated Rows

1 X 1 Minute Static Goblet Squat (Weighted)

1 Minute Dead Hang

1 X 30 Seconds (Both Sides) Seated Knee Twist 1 X 30 Seconds (Both Sides) Knee To Chest 1 X 30 Seconds (Both Sides) Standing Quad Stretch 1 X 30 Seconds (Both Sides) Triceps Stretch 1 X 30 Seconds (Both Sides) Shoulder Stretch Across Body  

2 X 10 Light Deadlift 2 X 10/Or Failure Chin Ups

15 Minutes Rowing Machine

Push Day Warm Up

Circuit Warm Up

2 x 10 Light Military Press

1 Minute Kettlebell Swing

2 x 10 Light Bench Press

1 Minute Neutral Grip Explosive Pull Ups

2 x 1 Minute Crow Pose/RTO Support Hold

1 Minute Explosive Push Ups

3 x 20 Push Ups

1 Minute Squat/Box Jumps

3 x 15 Tricep Push Down

1 Minute High Knees

3 x 15 Dumbbell Press

1 Minute Plank

10 Minutes Heavy Bag/Battle Ropes (with breaks)

1 Minute Rest

Leg and Core Day Warm Up 2 x 10 Light Squats 2 x 15 Lunges 2 x 15 Hamstring Curls 2 x 15 Leg Extensions 2 x 15 Calf Raises 2 x 10 Leg Press 2 x 10 Hanging Leg Raises/Frog Kicks 2 x 1 Minute Hollow Body 3 x 20 Bicycle Sit Ups 20 Minutes Cycling High Resistance

Repeat x 3