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BEGINNER WORKOUT SERIES 2: WEEKS 4–6
DAY 1
- (1-3 Sets x 10-15 reps)
- (1-3 Sets x 10-15 reps)
- (1-3 Sets x 10-15 reps each side)
- (1-3 Sets x 10-15 reps)
- (1-3 Sets x 10-15 reps)
- (1-3 Sets x 10-15 reps each side)
DAY 2
- (1-3 Sets x 20-40 seconds)
- (1-3 Sets x 10-15 reps)
- (1-3 Sets x 20-40 seconds)
- (1-3 Sets x 10-15 reps)
- (1-3 Sets x 20-40 seconds)
- (1-3 Sets x 10-15 reps each side)
DAY 3
- (1-3 Sets x 10-15 reps)
- (1-3 Sets x 10-15 reps)
- (1-3 Sets x 10-15 reps)
- (1-3 Sets x 10-15 reps)
- (1-3 Sets x 10-15 reps)
-
Hammer Curl with Isometric Hold
(1-3 Sets x 10-15 reps) -
BONUS! Squat and Press
(1-3 Sets x 10-15 reps)
Repeat Days 1–4 for Weeks 4, 5 & 6
REPEAT
DAY 4
- (1-3 Sets x 20-40 seconds)
- (1-3 Sets x 10-15 reps)
- (1-3 Sets x 20-40 seconds)
- (1-3 Sets x 10-15 reps)
- (3-5 minutes minimum)
- (1-3 Sets x 10-15 reps each side)
BEGINNER WORKOUT SERIES 1: WEEKS 1–3
DAY 3
- (1-3 Sets x 10-15 reps)
- (1-3 Sets x 10-15 reps)
- (1-3 Sets x 10-15 reps)
- (1-3 Sets x 10-15 reps)
- (1-3 Sets x 10-15 reps)
- (1-3 Sets x 10-15 reps each side)
Repeat Days 1–4 for Weeks 1, 2 & 3
REPEAT
DAY 2
- (1-3 Sets x 20-40 seconds)
- (1-3 Sets x 10-15 reps)
- (1-3 Sets x 20-40 seconds)
- (1-3 Sets x 10-15 reps each side)
- (3-5 minutes minimum)
- (1-3 Sets x 10-15 reps)
DAY 1
- (1-3 Sets x 10-15 reps)
- (1-3 Sets x 10-15 reps)
- (1-3 Sets x 20-40 seconds)
- (1-3 Sets x 10-15 reps each direction)
- (1-3 Sets x 10-15 reps)
- (1-3 Sets x 10-15 reps)
WELCOME TO THE BEGINNER SERIES
New to working out or currently exercising 2 days a week or less? The Beginner series is where you will want to start.
Some of the exercises will use a chair. Make sure the chair you are using does not have wheels. If it does, lean it against a wall or stable surface so it does not slide. If a sturdy chair is not available, we recommend that you use a sturdy desk, table or bench. For demo purposes, we will be using a chair.
Don’t forget to hydrate with water every 10–15 minutes during the workouts, especially on cardio days!
- (1-3 Sets x 20-40 seconds)
- (1-3 Sets x 10-15 reps)
-
Seated Twinkle Toes
(1–3 sets x 20–40 seconds) - (1-3 Sets x 20-40 seconds)
- (1-3 Sets x 10-15 reps)
- (1-3 Sets x 20-40 seconds)
DAY 4
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