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30 Day New You Workout Calendar.pdf
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30 Minute 30 Day New You Initiation Workout - NEW YOU #01
Equipment Needed: Dumbbells + Mat
Level: Beginner-Intermediate
Calories Burned: 362
Workout Breakdown:
Warm-up
01 - Sprinter Hop Jacks
02 - Halo Lunge Hops
03 - Sprinter Hop Jacks
04 - Halo Lunge Hops
05 - Shoulder Tap Walk-Outs
06 - Rev Luge Curls
07 - Shoulder Tap Walk-Outs
08 - Rev Lunge... -
30 Minute Complete Upper Body Workout for Beginners - NEW YOU #02
Equipment Needed: Dumbbells + Mat
Level: Beginner-Intermediate
Calories Burned: 270
Workout Breakdown:
Warm-up
01 - Cross Curl Press L
02 - Dbl Negative Push-ups
03 - Cross Curl Press R
04 - Dbl Negative Push-ups
05 - DB Pull-Overs
06 - ISO Kneeling Rows L
07 - DB Pull-Overs
08 - ISO Kneeli... -
30 Minute Tabata Cardio for Beginners - NEW YOU #03
Equipment Needed: No Equipment
Level: Beginner-Intermediate
Calories Burned: 376
Workout Breakdown:
Warm-up
Circuit 01 (2x):
01 - Brisk March
02 - Jogger Sprint
03 - Alt Step Jacks
04 - A-Jacks
05 - S2S Hustle Taps
06 - S2S Hustle Hops
07 - 1-2-3 Pause Sprints
08 - F2B Ickey Sprints
Circ... -
30 Min Full Body Compound Strength Workout - NEW YOU #04
Equipment Needed: Dumbbells + Mat
Level: Beginner-Intermediate
Calories Burned: 306
Workout Breakdown:
Warm-up
01 - Rev Pulse Lunges
02 - RDL Press
03 - Mod Renegades
04 - DB Pull-Overs
05 - ISO DB Swings
06 - Squat Wide Side Lunge L
07 - Side Step Curls
08 - Squat Wide Side Lunge R
09 - Ba... -
30 Minute Six-Pack Abs Workout for Beginners - NEW YOU #05
Equipment Needed: Dumbbells + Mat
Level: Beginner-Intermediate
Calories Burned: 221
Workout Breakdown:
Warm-up
01 - Hi-Low Angel Swings
02 - Side Hip Dips L
03 - Hi-Low Angel Swings
04 - Side Hip Dips R
05 - Raised DB Pulse Crunch
06 - Training Wheels
07 - Raised DB Pulse Crunch
08 - Traini... -
30 Minute Lower Body Workout with Butt Bands - NEW YOU #06
Equipment Needed: Dumbbells + Mat + Bands
Level: Beginner-Intermediate
Calories Burned: 310
Workout Breakdown:
Warm-up
01 - Hi-Low Goblet Squats
02 - Lateral Lunges L
03 - S2S Tube Walks
04 - Lateral Lunges R
05 - S2S Banded Squats
06 - Rev Lunge RDLs L
07 - DB Stack Squats
08 - Rev Lunge R... -
30 Minute Full Body Light Weight Tabata Workout - NEW YOU #08
Equipment Needed: Dumbbells + Mat
Level: Beginner-Intermediate
Calories Burned: 362
Workout Breakdown:
Warm-up
Circuit 01 (2x):
01 - 1-2-3 DB Sprints
02 - DB Side Pass Hops L
03 - Mechanic Squats
04 - Jack Step Press
05 - DB Side Pass Hops R
06 - Halo Lunge Hops
07 - Elevated Push-ups
08 - ... -
30 Minute No Repeat Upper Body Workout for Beginners - NEW YOU #09
Equipment Needed: Dumbbells + Mat
Level: Beginner-Intermediate
Calories Burned: 283
Workout Breakdown:
Warm-up
01 - In & Out Curl Press
02 - Dbl Negative Push-ups
03 - Kneeling Rows
04 - Side Threaders L
05 - DB Pull-Overs
06 - Side Threaders R
07 - Rev Lunge Curls
08 - RDL Press
09 - In & ... -
30 Minute All Standing Beginner HIIT Workout - NEW YOU #10
Equipment Needed: No Equipment
Level: Beginner-Intermediate
Calories Burned: 396
Workout Breakdown:
Warm-up
01 - Dbl Butt Kick Hops
02 - Jump Rope Hops
03 - A-Jacks
04 - Hustle Tap Hops L
05 - L2R Shadow Jabs
06 - Hustle Tap Hops R
07 - F2B Jab Steps
08 - S2S Quick Knees
09 - Surfer Hops
10... -
30 Minute Full Body Strength Boost - NEW YOU #11
Equipment Needed: Dumbbells + Mat
Level: Beginner-Intermediate
Calories Burned: 309
Workout Breakdown:
Warm-up
01 - Carry Squat Press
02 - Shoulder Tap Walk-Outs
03 - Carry Squat Press
04 - Shoulder Tap Walk-Outs
05 - Side Back Lunge Curls L
06 - Kneeling Row Step Hops
07 - Side Back Lunge ... -
30 Minute Total Abs Workout for Beginners - NEW YOU #12
Equipment Needed: Dumbbells + Mat
Level: Beginner-Intermediate
Calories Burned: 309
Workout Breakdown:
Warm-up
01 - Dbl Knee Ab Twists
02 - ISO Leg Sprints L
03 - Slam Switch Drives L
04 - Seatbelt Swings L
05 - ISO Leg Sprints R
06 - Slam Switch Drives R
07 - Seatbelt Swings R
08 - Raised ... -
30 Minute Unilateral Lower Body Workout - NEW YOU #13
Equipment Needed: Dumbbells + Mat
Level: Beginner-Intermediate
Calories Burned: 315
Workout Breakdown:
Warm-up
01 - Squat Wide Side Lunge L
02 - Booty Builders L
03 - Squat Wide Side Lunge R
04 - Booty Builders R
05 - Staggered RDL Pulses L
06 - Halo Lunge Hops L
07 - Staggered RDL Pulses R... -
30 Minute All Standing Beginner Hybrid Workout - NEW YOU #15
Equipment Needed: Dumbbells + Mat
Level: Beginner-Intermediate
Calories Burned: 362
Workout Breakdown:
Warm-up
01 - Switch Jack March
02 - Halo Lunge Hops L
03 - S2S Dbl Hustle Tap Hops L
04 - Halo Lunge Hops R
05 - S2S Dbl Hustle Tap Hops L
06 - Back Fly Curls
07 - Brisk March Tap-Unders
0... -
30 Minute Complete Upper Body Strength Workout - NEW YOU #16
Equipment Needed: Dumbbells + Mat
Level: Beginner-Intermediate
Calories Burned: 248
Workout Breakdown:
Warm-up
01 - Dbl High Pull Curls
02 - Dbl Push Step-Outs
03 - Dbl High Pull Curls
04 - Dbl Push Step-Outs
05 - Around the Worlds
06 - Lawn Press L
07 - Around the Worlds
08 - Lawn Press R
... -
30 Minute Tabata Cardio for Beginners - NEW YOU #17
Equipment Needed: No Equipment
Level: Beginner-Intermediate
Calories Burned: 370
Workout Breakdown:
Warm-up
Circuit 01 (2x):
01 - Hi-Low Sprint
02 - A-Jack Steps
03 - ISO Leg Sprints L
04 - Free Throw Shots L
05 - Butt Kicks
06 - ISO Leg Sprints R
07 - Free Throw Shots R
08 - In & Out Knees... -
30 Minute Full Body Strength Drop Sets Work - NEW YOU #18
Equipment Needed: Dumbbells + Mat
Level: Beginner-Intermediate
Calories Burned: 302
Workout Breakdown:
Warm-up
01 - High Pull Curls
02 - Hi-Low Strike Twist Press L
03 - Dbl Negative Push-ups
04 - 180 Sumo Pulse Turns
05 - Halo Lunge Calves
06 - L2R Con Squats
07 - Elevated Plank Hold
08 - ... -
30 Minute Hi-Low Mat Abs Workout for Beginners - NEW YOU #19
Equipment Needed: No Equipment + Mat
Level: Beginner-Intermediate
Calories Burned:
Workout Breakdown:
Warm-up
01 - Hi-Low Hand Sprints
02 - Dbl Knee Ab Twists
03 - Laying Toe Tap Sit-Ups
04 - Hi-Low Angel Crunch
05 - Uppercut Knees
06 - Swimmer Kicks
07 - Side Plank Oblique Crunch L
08 - S... -
30 Minute No Repeat Lower Body Workout - NEW YOU #20
Equipment Needed: Dumbbells + Mat
Level: Beginner-Intermediate
Calories Burned: 330
Workout Breakdown:
Warm-up
01 - In & Out Goblet Squats L
02 - F2B Lunges L
03 - ISO Lateral Lunges L
04 - Half Whole Deadlifts
05 - In & Out Goblet Squats R
06 - F2B Lunges R
07 - ISO Lateral Lunges R
08 - S... -
30 Minute Beginner Sports Drills Upgrades Workout - NEW YOU #22
Equipment Needed: No Equipment
Level: Beginner-Intermediate
Calories Burned: 358
Workout Breakdown:
Warm-up
01 - Cardio Circuit Hops
02 - Side Lunge Shots L
03 - Cardio Circuit
04 - Side Lunge Shots R
05 - S2S Heismans
06 - Mod Push Jabs
07 - L2R Heisman Squats
08 - Plank Hold Jabs
09 - S2S... -
30 Minute No Repeat Upper Body Strength Workout - NEW YOU #23
Equipment Needed: Dumbbells + Mat
Level: Beginner-Intermediate
Calories Burned: 264
Workout Breakdown:
Warm-up
01 - Alt DB Curls
02 - Hi-Low Strike Twist Press L
03 - Back Fly High Pulls
04 - Hi-Low Strike Twist Press R
05 - Low-Hi Renegade Push-ups
06 - Kneeling In & Out Curl Press
07 - DB... -
30 Minute Hybrid Tabata HIIT Workout - NEW YOU #24
Equipment Needed: Dumbbells + Mat
Level: Beginner-Intermediate
Calories Burned: 352
Workout Breakdown:
Warm-up
Circuit 01 (2x):
01 - Switch Jack March
02 - Squat Tap Foot Taps
03 - Push-Plank Rocks
04 - W-Curl Lunges L
05 - Pulse Squat Calves
06 - W-Curl Lunges R
07 - Close-Wide Fast Feet
0... -
30 Minute Full Body Superset Strength Workout - NEW YOU #25
Equipment Needed: Dumbbells + Mat
Level: Beginner-Intermediate
Calories Burned: 290
Workout Breakdown:
Warm-up
01 - Shoulder Tap Walk-Outs
02 - Tri-Switch Rows
03 - Back Fly Curl Press
04 - 1-2 Squat Drops
05 - Booty Builders L
06 - Mechanic Squats
07 - Hi-Low Angel Crunch
08 - Behind the B... -
30 Minute All Standing Six-Pack Abs Workout - NEW YOU #26
Equipment Needed: Dumbbells + Mat
Level: Beginner-Intermediate
Calories Burned: 334
Workout Breakdown:
Warm-up
01 - Hi-Low Hand Sprint Hops
02 - Halo Lunges Hops L
03 - Hi-Low Hand Sprint Hops
04 - Halo Lunges Hops R
05 - Standing Russian Twists
06 - S2S Grab Pass Twists L
07 - Standing Rus...
