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BEGINNER WORKOUT SERIES 2: WEEKS 4–6

DAY 1

  1. Good Morning

    (1-3 Sets x 10-15 reps)​​

  2. Chair Sit and Stand

    (1-3 Sets x 10-15 reps)​​

  3. Quarter Split Squat

    (1-3 Sets x 10-15 reps each side)​​

  4. Seated Calf Raise

    (1-3 Sets x 10-15 reps)​​

  5. Seated Hip Adduction

    (1-3 Sets x 10-15 reps)​​

  6. Standing Hip Extension

    (1-3 Sets x 10-15 reps each side)​​

DAY 2

  1. Side Step

    (1-3 Sets x 20-40 seconds)​​

  2. Seated Bicycle Crunch

    (1-3 Sets x 10-15 reps)​​

  3. Modified Jumping Jack

    (1-3 Sets x 20-40 seconds)​​

  4. Seated Alternating Knee Lift

    (1-3 Sets x 10-15 reps)​​

  5. Assisted Mountain Climber

    (1-3 Sets x 20-40 seconds)​​

  6. Standing Side Bend

    (1-3 Sets x 10-15 reps each side)​​

DAY 3

  1. Y-Raise

    (1-3 Sets x 10-15 reps)​​

  2. Wide Grip Assisted Pushup

    (1-3 Sets x 10-15 reps)​​

  3. Half Chair Dip

    (1-3 Sets x 10-15 reps)​​

  4. Seated Back Extension

    (1-3 Sets x 10-15 reps)​​

  5. Seated Reverse Fly

    (1-3 Sets x 10-15 reps)​​

  6. Hammer Curl with Isometric Hold

    (1-3 Sets x 10-15 reps)​​

  7. BONUS! Squat and Press​

      (1-3 Sets x 10-15 reps)​​

Repeat Days 1–4 for Weeks 4, 5 & 6

REPEAT

DAY 4

  1. Half-Sit with Air Punch

    (1-3 Sets x 20-40 seconds)​​

  2. Seated Bicycle Crunch

    (1-3 Sets x 10-15 reps)​​

  3. Standing Quick Feet with Wall

    (1-3 Sets x 20-40 seconds)​​

  4. Seated Alternating Knee Lift

    (1-3 Sets x 10-15 reps)​​

  5. Power Walk Around the Office

    (3-5 minutes minimum)​​

  6. Standing Side Bend

    (1-3 Sets x 10-15 reps each side)​​
BEGINNER WORKOUT SERIES 1: WEEKS 1–3

DAY 3

  1. 90-90

    (1-3 Sets x 10-15 reps)​

  2. Assisted Pushup

    (1-3 Sets x 10-15 reps)​

  3. Y-Raise

    (1-3 Sets x 10-15 reps)​

  4. Quarter Chair Dip

    (1-3 Sets x 10-15 reps)​

  5. Full Range Shoulder Circuit

    (1-3 Sets x 10-15 reps)​

  6. Hammer Curl with Isometric

    (1-3 Sets x 10-15 reps each side)​

Repeat Days 1–4 for Weeks 1, 2 & 3

REPEAT

DAY 2

  1. Power March In Place

    (1-3 Sets x 20-40 seconds)​

  2. Seated Crunch

    (1-3 Sets x 10-15 reps)​

  3. Modified Jumping Jack​

    (1-3 Sets x 20-40 seconds)​

  4. Standing Side Bend

    (1-3 Sets x 10-15 reps each side)​

  5. Power Walk Around the Office

    (3-5 minutes minimum)

  6. Seated Alternating Knee Lift

    (1-3 Sets x 10-15 reps)​​

DAY 1

  1. Hip Hinge

    (1-3 Sets x 10-15 reps)​

  2. Quarter Squat

    ​(1-3 Sets x 10-15 reps)​

  3. Quarter Wall Sit

    (1-3 Sets x 20-40 seconds)​

  4. Assisted 4-Way Hip

    ​(1-3 Sets x 10-15 reps each direction)​

  5. Seated Calf Raise

    ​(1-3 Sets x 10-15 reps)​

  6. Body Weight Squat

    ​​(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. Standing Leg Curl

    (1-3 Sets x 20-40 seconds)​​

  2. Seated Crunch

    ​(1-3 Sets x 10-15 reps)​​

  3. Seated Twinkle Toes
    (1–3 sets x 20–40 seconds)

  4. Wide Knee March

    (1-3 Sets x 20-40 seconds)​​

  5. Standing Side Bend

    (1-3 Sets x 10-15 reps)​​

  6. Modified Jumping Jack

    (1-3 Sets x 20-40 seconds)​​

DAY 4

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