At Home: Novice Phase 1
Top Knot Training
Women's Training, Personal TrainingThis 6 week (3 days/week) program is perfect for novice exercises and/or folks who would like to ease back into a workout routine.
The program is easy to follow, and ensures a great introduction to full body at-home workouts. Each workout should take around 20 minutes to complete, perfect if you are too busy to hit the gym!
Weeks 1-3 do not require any equipment! All routines are programmed using bodyweight exercises exclusively.
Weeks 4-6 require a pair of light/moderate weight dumbbells.
After completion of this program, transition to "Phase 2" or "At Home Advanced Phase 1" to continue your fitness journey with Top Knot Training!
A1
Air Squat
3 x 10
A2
Push-Up
3 x 8
A3
Superman
3 x 10
B1
Crunches
3 x 12
B2
Bench Dips
3 x 10
B3
Reverse Lunges
3 x 10
A1
1,2 Punches With Kick
3 x 12
A2
High Knees In Place
3 x 0:30
A3
Push-Up
3 x 8
B1
Air Squat
3 x 10
B2
Calf Raise Series
3 x 12
B3
Step Back Lunge
3 x 8
A1
Split Jacks
3 x 10
A2
Mountain Climber
3 x 10
A3
Crunches
3 x 10
B1
Jump Squat
3 x 8
B2
Step-Up
3 x 8
B3
Butt Kicks
3 x 30
Katie Marony
Queer, tatted, body inclusive CPT. Specializing in strength training, conditioning, boxing, and youth athletics.
Join our team of athletes at Top Knot Training to enjoy moving in your body. We can't wait to train with you!
Get At Home: Novice Phase 1
