Equipment: Dumbbells, kettlebells, barbells, resistance bands,
and medicine balls are used. Beginners can start with light
weights (5-10 lbs) or bodyweight.
Gauntlets: Each gauntlet now includes 10 simple exercises,
keeping reps low (10) and rest at 1 min between rounds to suit
beginners.
Form: Move slowly and focus on control to build confidence and
avoid injury.
Progression: Add 1-2 reps or slightly heavier weights weekly as
strength improves.
Nutrition: Pair with a balanced diet and slight calorie deficit for
weight loss.
Rest: Take 60-90 sec between sets unless specified otherwise.
