This challenge is for athletes with limited training or yoga experience and for people just getting back into an exercise routine who might need to move at a little bit of a slower pace to get started. 

This Challenge will evolve over a two-week period, starting with slower classes, shorter work...

No Equipment Needed!

1 Minute:
Air Squats
Plank
Burpees
Lunges
Crunches

2 Minutes
10 Push Press
10 Hang to OH

2 Minutes
10 Swings
20 Narrow Mountain Climbers

1 Minute
10 Bicycles

4 Rounds
2 Minutes
10 Ground to Jump and touch
5 curls

.. then ...

2 Minutes
10 Swings
10 air squats

... then ...

1 Minute
3 Predator Jacks
3 Hinge Jumps

5 Push-ups
10 Squat Jumps
15 Swings
20 Gorilla Row (10 R, 10 L)

15 Curl and Press
15 BO Row

... then ...

2 Rounds
20 Torpedo Toe Touches
10 Single Leg Glute Bridges (R/L)

3 Minutes
4 Rounds
9 Burpees
9 Goblet Lateral Lunges (R)
9 Goblet Lateral Lunges (L)

1 Minute: Snatches
1 Minute: Body Saws

3 Rounds
10 High Knees
2 Burpees

2 Rounds
10 Torp Jacks
10 Push Press

1 Rounds
20 Lunges
20 Straight Leg Deadlifts
10 Sprinter Jumps (R/L)

30 Seconds: Torp Russian Twists
30 Seconds: Torp Ground to Shoulder
30 Seconds: Narrow Mountain Climbers
30 Seconds: Torp Layback Presses .

.. then ...

1 Minute: Predator Jacks

... then ...

1 Minute: Torp Hollow Plank Hold

2 Rounds
60 Air Squats
50 Sit-ups
20 Tricep Extensions

.. then ...

In the remainder of 10 minutes:
1-2-3-4 and so on and so forth:
Thrusters
High Knees (2x - double reps)
Ground to Jump and Touch

2 Rounds
1 Minute: Plank
1 Minute: Burpees

... then ...

4 Minutes:
4 Lateral Lunges (R)
4 Lateral Lunges (L)
4 Down and Ups
4 Sprinter Jumps (R)
4 Sprinter Jumps (L)

... then ...

4 Rounds:
45 Seconds: Slow Bicycles
15 Seconds: Tuck Hold

... then ...

4 Minutes: 4 Lateral Lunges (R)
4 La...