WORKOUTS: BY DAY (BEGINNER)

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!

LEVEL

Beginner

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Beginner

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Beginner

Beginner

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Beginner

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Beginner

 

Beginner

 

 

Beginner

SERIES

1: Weeks 1-3

1: Weeks 1-3

 

1: Weeks 1-3

1: Weeks 1-3

2: Weeks 4-6

2: Weeks 4-6

2: Weeks 4-6

 

2: Weeks 4-6

DAY

Day 1

 

 

 

 

 

Day 2

Day 3

Day 4

Day 1

Day 2

Day 3

Day 4

 

SETS/REPS

1-3 Sets / 10-15 reps

1-3 Sets / 10-15 reps

1-3 Sets / 20-40 seconds

1-3 Sets / 10-15 reps each direction, each side

1-3 Sets / 10-15 reps

1-3 Sets / 10-15 reps

1-3 Sets / 20-40 seconds

1-3 Sets / 10-15 reps

1-3 Sets / 20-40 seconds

1-3 Sets / 10-15 reps each side

3-5 minutes minimum

1-3 Sets / 10-15 reps

1-3 Sets / 10-15 reps

1-3 Sets / 10-15 reps

1-3 Sets / 10-15 reps

1-3 Sets / 10-15 reps

1-3 Sets / 10-15 reps

1-3 Sets / 10-15 reps each side

1-3 Sets / 20-40 seconds

1-3 Sets / 10-15 reps

1-3 Sets / 20-40 seconds

1-3 Sets / 20-40 seconds

1-3 Sets / 10-15 reps each side

1-3 Sets / 20-40 seconds

1-3 Sets / 10-15 reps

1-3 Sets / 10-15 reps

1-3 Sets / 10-15 reps each side

1-3 Sets / 10-15 reps

1-3 Sets / 10-15 reps

1-3 Sets / 10-15 reps each side

1-3 Sets / 10-15 reps each side

1-3 Sets / 20-40 seconds

1-3 Sets / 10-15 reps

1-3 Sets / 20-40 seconds

1-3 Sets / 10-15 reps

1-3 Sets / 20-40 seconds

1-3 Sets / 10-15 reps each side

1-3 Sets / 10-15 reps

1-3 Sets / 10-15 reps

1-3 Sets / 10-15 reps

1-3 Sets / 10-15 reps

1-3 Sets / 10-15 reps

1-3 Sets / 10-15 reps each side

1-3 Sets / 10-15 reps

1-3 Sets / 20-40 seconds

1-3 Sets / 10-15 reps

1-3 Sets / 20-40 seconds

1-3 Sets / 10-15 reps

3-5 minutes minimum

1-3 Sets / 10-15 reps each side

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