Newbie Day 1:
4 min plank Challenge. Teach Plank: Railroad Track arms apart (Better for deep core engagement) Upon failure, switch to superman hold for as long as possible. Once you fail here, back to plank until 4 min up.
4 Person Circuit: 4 Rounds :40/:20
Push Ups, Squats, Hollow Crunch, TRX Rows
After 1 round (4 minutes) – Whole group completes :60 of high knees or :60 of burpees (w/o flopping)