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Beginner Workout: Cycle 1

The first cycle of the beginner workout will focus on the basics of building a successful fitness program Journey into a renewed healthy lifestyle as you develop a new fitness routine and have fun.

Beginner Workout: Cycle 1, Week 1, Day 1

The first cycle of the beginner workout will focus on the basics of a successful fitness program The

workouts are designed to help you get stronger and move better Journey into a renewed healthy lifestyle as youdevelop a new fitness routine, regain your body confidence, and have fun You will need a kettlebell and/ordumbbell set, yoga mat, great music, and a smile to complete this programming

Enjoy your athletic journey Smile and get to it!

Downward Dog (pictured below): 30sec

Pigeon Right Leg (pictured below): 30sec

Downward Dog: 30sec

Pigeon Left Leg: 30sec

The first cycle of the beginner workout will focus on the basics of a successful fitness program The

workouts are designed to help you get stronger and move better Journey into a renewed healthy lifestyle as youdevelop a new fitness routine, regain your body confidence, and have fun You will need a kettlebell and/ordumbbell set, yoga mat, great music, and a smile to complete this programming

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Enjoy your athletic journey Smile and get to it!

Hands Clasp Over Head - Stretch right, left, front, and back

Hands Clasp Over Head - Circle clockwise and counterclockwiseForward Fold (pictured below) 30 secs

Frog Squat (Malasana - pictured below) 30 secs

Forward Fold 30 secs

Straddle Stretch Forward (pictured below)30 secs

Straddle Stretch R Side (pictured below) 30 secs

Straddle Stretch L Side (pictured below) 30 secs

Straddle Stretch Forward 30 secs

Forward Fold

Frog Squat

Straddle Stretch Forward

Straddle Stretch Left Straddle Stretch Right

Beginner Workout: Cycle 1, Week 1, Day 3

http://breakingmuscle.com/beginner/beginner-workout-cycle-1-week-1-day-3

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The Beginner Workout focuses on cultivating an athletic lifestyle by building the foundation for overall strength, conditioning, and flexibility This workout will guide you through two workouts per week, with a third

day called the "Athletic Exploration Day." This day is a special time for you to explore different fitness disciplines,have fun, and try something new in your personal fitness journey

The first cycle of the beginner workout will focus on the basics of a successful fitness program The

workouts are designed to help you get stronger and move better Journey into a renewed healthy lifestyle as youdevelop a new fitness routine, regain your body confidence, and have fun You will need a kettlebell and/ordumbbell set, yoga mat, great music, and a smile to complete this programming

Enjoy your athletic journey Smile and get to it!

Week 1, Day 3

Day 3 of each week will be your athletic exploration day I want you to try different classes in your local area Someclasses you will enjoy and others you will choose to not attend again, but it is important to try new things whencreating your personalized athletic lifestyle Have fun in this exploration Find what makes you happy whenexercising

Find a Beginners Vinyasa Yoga class to attend.

Click here to look for Yoga Alliance Certified Teachers in your area

Beginner Workout: Cycle 1, Week 2, Day 1

The first cycle of the beginner workout will focus on the basics of a successful fitness program The

workouts are designed to help you get stronger and move better Journey into a renewed healthy lifestyle as youdevelop a new fitness routine, regain your body confidence, and have fun You will need a kettlebell and/ordumbbell set, yoga mat, great music, and a smile to complete this programming

Enjoy your athletic journey Smile and get to it!

Week 2, Day 1

Repeat this entire cycle three times:

March 3-5 mins

5 Rounds: 3x Kettlebell Deadlift (pictured below)

5 Rounds: 3x Kettlebell Swing (pictured below)

Elbow Side Plank Right (R) 10-20 secs

Elbow Plank 10-20 secs

Elbow Side Plank Left (L) 10-20 secs

Crescent Lunge R Leg 30 secs

Crescent Lunge R Leg with Eagle Arm Stretch R Arm30 secs

5 Star Pose 10 secs

Wide Leg Forward Fold 30 secs

Crescent Lunge L Leg 30 secs

Crescent Lunge L Leg with Eagle Arm Stretch L Arm 30 secs

5 Star Pose 10 secs

Wide Leg Forward Fold - Hands Clasped Behind Back 30 secs

Beginner Workout: Cycle 1, Week 2, Day 2

The first cycle of the beginner workout will focus on the basics of a successful fitness program The

workouts are designed to help you get stronger and move better Journey into a renewed healthy lifestyle as youdevelop a new fitness routine, regain your body confidence, and have fun You will need a kettlebell and/ordumbbell set, yoga mat, great music, and a smile to complete this programming

Enjoy your athletic journey Smile and get to it!

Week 2, Day 2

8

Walk Outside: Fast Pace 10-20 mins (Repeat 1x)

100 yard jog/run at 40% of ability

Walk back to starting position with hands clasped over head

Repeat 3 times:

10 Air Squats

10 Jiu jitsu Sit Ups

10 Wide Arm Push Ups

3x Elbow Plank to Extended Arm Plank (Hold each level for 5-10 secs)

Stretch

Runners Lunge R Leg 30 secs

Runners Lunge R Leg - Holding L Leg with R Hand 30 secs

Runners Lunge L Leg 30 secs

Runners Lunge L Leg - Holding R Leg with L Hand 30 Secs

Frog Squat (Malasana) (pictured below) - Hold 30 secs

Forward Fold (pictured below) 30 secs

Tadasana 30 secs

Frog Squat

The first cycle of the beginner workout will focus on the basics of a successful fitness program The

workouts are designed to help you get stronger and move better Journey into a renewed healthy lifestyle as youdevelop a new fitness routine, regain your body confidence, and have fun You will need a kettlebell and/ordumbbell set, yoga mat, great music, and a smile to complete this programming

Enjoy your athletic journey Smile and get to it!

Week 2, Day 3

Day 3 of each week will be your athletic exploration day I want you to try different classes in your local area Someclasses you will enjoy and others you will choose to not attend again, but it is important to try new things whencreating your personalized athletic lifestyle Have fun in this exploration Find what makes you happy whenexercising

Find a Beginners Kettlebell Class with an RKC or Strong First instructor

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Beginner Workout: Cycle 1, Week 3, Day 1

The first cycle of the beginner workout will focus on the basics of a successful fitness program The

workouts are designed to help you get stronger and move better Journey into a renewed healthy lifestyle as youdevelop a new fitness routine, regain your body confidence, and have fun You will need a kettlebell and/ordumbbell set, yoga mat, great music, and a smile to complete this programming

Enjoy your athletic journey Smile and get to it!

Week 3, Day 1: Kettlebell & Core Ladder

Upward Dog (pictured below) 30 secs

Snake "Paulie Zink" R Leg

Upward Dog 30 secs

Snake "Paulie Zink" L Leg

Downward Dog (pictured below) 30 secs

Forward Fold (pictured below) 30 secs

Tadasana 30 secs

Beginner Workout: Cycle 1, Week 3, Day 2

The first cycle of the beginner workout will focus on the basics of a successful fitness program The

workouts are designed to help you get stronger and move better Journey into a renewed healthy lifestyle as youdevelop a new fitness routine, regain your body confidence, and have fun You will need a kettlebell and/ordumbbell set, yoga mat, great music, and a smile to complete this programming

Enjoy your athletic journey Smile and get to it!

Week 3, Day 2

30-45 minute Walk Outside

25 Walking Lunges

10 Wide Arm Push Ups

10 NY City Ballet Push Ups

10 Staggered Arm Push Ups

10-20 Turkish Get Ups (Unweighted)

3x Extended Arm Plank Hold to Downward Dog:10-20 secs each position

Stretch

Dolphin 30 secs

Childs Pose 30 secs

Extended Puppy Pose 30 secs

Cat & Cow 4-8x

Downward Dog 30 secs

Forward Fold 30 secs

The first cycle of the beginner workout will focus on the basics of a successful fitness program The

workouts are designed to help you get stronger and move better Journey into a renewed healthy lifestyle as youdevelop a new fitness routine, regain your body confidence, and have fun You will need a kettlebell and/ordumbbell set, yoga mat, great music, and a smile to complete this programming

Enjoy your athletic journey Smile and get to it!

Week 3, Day 3

Find a Beginners or Intro to Rock Climbing Class in your area

Beginner Workout: Cycle 1, Week 4, Day 1

http://breakingmuscle.com/beginner/beginner-workout-cycle-1-week-4-day-1

The Beginner Workout focuses on cultivating an athletic lifestyle by building the foundation for overall strength, conditioning, and flexibility This workout will guide you through two workouts per week, with a third

day called the "Athletic Exploration Day." This day is a special time for you to explore different fitness disciplines,have fun, and try something new in your personal fitness journey

The first cycle of the beginner workout will focus on the basics of a successful fitness program The

workouts are designed to help you get stronger and move better Journey into a renewed healthy lifestyle as youdevelop a new fitness routine, regain your body confidence, and have fun You will need a kettlebell and/ordumbbell set, yoga mat, great music, and a smile to complete this programming

Enjoy your athletic journey Smile and get to it!

10 Air Squats with Front Kicks

10 Right (R) Arm Jabs

10 Crosses with Left (L) Arm

10 L Arm Jabs

10 Crosses with L Arm

15 Air Squats with R Leg Front Kick into R Jab & L Cross

15 Air Squats with L Leg Front Kick into L Jab & R Cross

25 Bicycles with Extended Legs

Stretch

Pigeon R Leg (pictured below) 30 secs

Straddle Stretch Forward 30 secs

Pigeon L Leg 30 secs

Straddle Stretch Forward 30 secs

Straddle Stretch R Side 30 secs

Straddle Stretch L Side 30 secs

Downward Dog 30 secs

Forward Fold 30 secs

Tadasana 30 secs

14

The Beginner Workout focuses on cultivating an athletic lifestyle by building the foundation for overall strength, conditioning, and flexibility This workout will guide you through two workouts per week, with a third

day called the "Athletic Exploration Day." This day is a special time for you to explore different fitness disciplines,have fun, and try something new in your personal fitness journey

The first cycle of the beginner workout will focus on the basics of a successful fitness program The

workouts are designed to help you get stronger and move better Journey into a renewed healthy lifestyle as youdevelop a new fitness routine, regain your body confidence, and have fun You will need a kettlebell and/ordumbbell set, yoga mat, great music, and a smile to complete this programming

Enjoy your athletic journey Smile and get to it!

Week 4, Day 2

March Elbows to Knees 3 min

Suhaila Squat 1 Inch Lifts 2 mins

Kettlebell Deadlift

Goblet Squat

18

Kettlebell Swing

Stretch

Crescent Lunge R Leg 30 secs

Warrior 1 R Leg - Hands Clasped Behind Back with Forward Fold 30 secs

Wide Leg Forward Fold 30 secs

Crescent Lunge L leg 30 secs

Warrior 1 L Leg - Hands Clasped Behind Back with Forward Fold 30 secs

Wide Leg Forward Fold 30 secs

Downward Dog 30 secs

Forward Fold 30 secs

The first cycle of the beginner workout will focus on the basics of a successful fitness program The

workouts are designed to help you get stronger and move better Journey into a renewed healthy lifestyle as youdevelop a new fitness routine, regain your body confidence, and have fun You will need a kettlebell and/ordumbbell set, yoga mat, great music, and a smile to complete this programming

Enjoy your athletic journey Smile and get to it!

Week 4, Day 3

Day 3 of each week will be your athletic exploration day I want you to try different classes in your local area Someclasses you will enjoy and others you will choose to not attend again, but it is important to try new things whencreating your personalized athletic lifestyle Have fun in this exploration Find what makes you happy whenexercising

Find a Beginners Jui Jitsu class in your local area

Example martial arts school

Beginner Workout: Cycle 1, Week 5, Day 1

The first cycle of the beginner workout will focus on the basics of a successful fitness program The

workouts are designed to help you get stronger and move better Journey into a renewed healthy lifestyle as youdevelop a new fitness routine, regain your body confidence, and have fun You will need a kettlebell and/ordumbbell set, yoga mat, great music, and a smile to complete this programming

Enjoy your athletic journey Smile and get to it!

Week 5, Day 1

15x Russian Twist

Bow Pose 10-20 secs

Reverse Plank 10-20secs

25x Bicycles - Elbow to Knee

10x Turkish Get Ups

20

Russian Twist

Bicycle

Forward Fold 30 secs

Downward Dog to Upward Dog 5-8x

Crescent Lunge R Leg 30 secs

15x Crescent Lunge R Leg - Knee to Floor Up & Down

Chair Pose 30 secs

Forward Fold 10 secs

Tadasana 10 secs

Forward Fold 10 secs

Downward Dog to Upward Dog 5-8x

15 x Crescent Lunge L Leg - Knee to Floor Up & Down

Drinking Bird (Chair Pose in Releve) 30 secs

Downward Dog 30 secs

Forward Fold 30 secs

The first cycle of the beginner workout will focus on the basics of a successful fitness program The

workouts are designed to help you get stronger and move better Journey into a renewed healthy lifestyle as youdevelop a new fitness routine, regain your body confidence, and have fun You will need a kettlebell and/ordumbbell set, yoga mat, great music, and a smile to complete this programming

Enjoy your athletic journey Smile and get to it!

Week 5, Day 2

Walk Outside Fast Pace 20-30 mins (Repeat 1x)

100 yard jog/run at 60% of ability

Walk back to starting position - Hand Clasped Over Head

25 Horse Stance 1 Inch Lifts

25 Suhaila Squat 1 Inch Lifts

Downward Dog 30 sec

Runners Lunge R Side 30 secs

Triangle R Side 30 secs

Downward Dog 30 sec

Runners Lunge L Side 30 secs

Triangle L Side 30 secs

Downward Dog 30 secs

Forward Fold 30 secs

The first cycle of the beginner workout will focus on the basics of a successful fitness program The

workouts are designed to help you get stronger and move better Journey into a renewed healthy lifestyle as youdevelop a new fitness routine, regain your body confidence, and have fun You will need a kettlebell and/ordumbbell set, yoga mat, great music, and a smile to complete this programming

Enjoy your athletic journey Smile and get to it!

Week 5, Day 3

22

Day 3 of each week will be your athletic exploration day I want you to try different classes in your local area Some classes you will enjoy, others you will choose to not attend again but it is important to try new things when creating your personalized athletic lifestyle Have fun in this exploration, and find what makes you happy.

Find a Beginners CrossFit class in your area

Click here for an example of a CrossFit training center

Beginner Workout: Cycle 1, Week 6, Day 1

The first cycle of the beginner workout will focus on the basics of a successful fitness program The

workouts are designed to help you get stronger and move better Journey into a renewed healthy lifestyle as youdevelop a new fitness routine, regain your body confidence, and have fun You will need a kettlebell and/ordumbbell set, yoga mat, great music, and a smile to complete this programming

Enjoy your athletic journey Smile and get to it!

Sphinx (photo below) 30 secs

Upward Dog 30 secs

Childs Pose 30 secs

Downward Dog 30 secs

Wild Thing R Side (Flip Your Dog) 10-20 secs

Downward Dog 30 secs

Wild Thing R Side (Flip Your Dog) 10-20 secs

Downward Dog 30 secs

Forward Fold 30 secs

Tadasana 30 secs

The first cycle of the beginner workout will focus on the basics of a successful fitness program The

workouts are designed to help you get stronger and move better Journey into a renewed healthy lifestyle as youdevelop a new fitness routine, regain your body confidence, and have fun You will need a kettlebell and/ordumbbell set, yoga mat, great music, and a smile to complete this programming

Enjoy your athletic journey Smile and get to it!

Forward Fold 30 secs

Downward Dog 30 secs

Runners Lunge R Leg 30 secs

Hamstring Stretch R Leg 30 secs

Forward Fold 30 secs

Downward Dog 30 secs

Runners Lunge L Leg 30 secs

Hamstring Stretch L Leg 30 secs

Downward Dog 30 secs

Forward Fold 30 secs

Tadasana 30 secs

Beginner Workout: Cycle 1, Week 6, Day 3

http://breakingmuscle.com/beginner/beginner-workout-cycle-1-week-6-day-3

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The Beginner Workout focuses on cultivating an athletic lifestyle by building the foundation for overall strength, conditioning, and flexibility This workout will guide you through two workouts per week, with a third

day called the "Athletic Exploration Day." This day is a special time for you to explore different fitness disciplines,have fun, and try something new in your personal fitness journey

The first cycle of the beginner workout will focus on the basics of a successful fitness program The

workouts are designed to help you get stronger and move better Journey into a renewed healthy lifestyle as youdevelop a new fitness routine, regain your body confidence, and have fun You will need a kettlebell and/ordumbbell set, yoga mat, great music, and a smile to complete this programming

Enjoy your athletic journey Smile and get to it!

Week 6, Day 3

Day 3 of each week will be your athletic exploration day I want you to try different classes in your local area Some classes you will enjoy, others you will choose to not attend again but it is important to try new things when creating your personalized athletic lifestyle Have fun in this exploration, and find what makes you happy.

Find a Beginners Olympic Lifting class in your area.

Here is an exampleof an Olympic lifting gym

Beginner Workout: Cycle 1, Week 7, Day 1

The first cycle of the beginner workout will focus on the basics of a successful fitness program The

workouts are designed to help you get stronger and move better Journey into a renewed healthy lifestyle as youdevelop a new fitness routine, regain your body confidence, and have fun You will need a kettlebell and/ordumbbell set, yoga mat, great music, and a smile to complete this programming

Enjoy your athletic journey Smile and get to it!

Downward Dog (pictured below): 30sec

Pigeon Right Leg (pictured below): 30sec

Downward Dog: 30sec

Pigeon Left Leg: 30sec

The first cycle of the beginner workout will focus on the basics of a successful fitness program The

workouts are designed to help you get stronger and move better Journey into a renewed healthy lifestyle as youdevelop a new fitness routine, regain your body confidence, and have fun You will need a kettlebell and/or

26

dumbbell set, yoga mat, great music, and a smile to complete this programming.Enjoy your athletic journey Smile and get to it!

6 Turkish Get Ups (unweighted), alternating right (R) and left (L) side

Extended Arm Plank Hold 20 secs 3x

Stretch

Hands Clasp Over Head - Stretch right, left, front, and back

Hands Clasp Over Head - Circle clockwise and counterclockwise

Forward Fold (pictured below) 30 secs

Frog Squat (Malasana - pictured below) 30 secs

Forward Fold 30 secs

Straddle Stretch Forward (pictured below)30 secs

Straddle Stretch R Side (pictured below) 30 secs

Straddle Stretch L Side (pictured below) 30 secs

Straddle Stretch Forward 30 secs

Forward Fold

Frog Squat

Straddle Stretch Forward

Straddle Stretch Left Straddle Stretch Right

Beginner Workout: Cycle 1, Week 7, Day 3

have fun, and try something new in your personal fitness journey.

The first cycle of the beginner workout will focus on the basics of a successful fitness program The

workouts are designed to help you get stronger and move better Journey into a renewed healthy lifestyle as youdevelop a new fitness routine, regain your body confidence, and have fun You will need a kettlebell and/ordumbbell set, yoga mat, great music, and a smile to complete this programming

Enjoy your athletic journey Smile and get to it!

Week 7, Day 3

Day 3 of each week will be your athletic exploration day I want you to try different classes in your local area Some classes you will enjoy, others you will choose to not attend again but it is important to try new things when creating your personalized athletic lifestyle Have fun in this exploration, and find what makes you happy.

Find a Bikram Yoga class in your area.

Click here for an example of a Bikram yoga studio

Beginner Workout: Cycle 1, Week 8, Day 1

The first cycle of the beginner workout will focus on the basics of a successful fitness program The

workouts are designed to help you get stronger and move better Journey into a renewed healthy lifestyle as youdevelop a new fitness routine, regain your body confidence, and have fun You will need a kettlebell and/ordumbbell set, yoga mat, great music, and a smile to complete this programming

Enjoy your athletic journey Smile and get to it!

Week 8, Day 1

Repeat this entire cycle three times:

March 3-5 mins

5 Rounds: 3x Kettlebell Deadlift (pictured below)

5 Rounds: 3x Kettlebell Swing (pictured below)

Elbow Side Plank Right (R) 10-20 secs

Elbow Plank 10-20 secs

Elbow Side Plank Left (L) 10-20 secs

Crescent Lunge R Leg 30 secs

Crescent Lunge R Leg with Eagle Arm Stretch R Arm30 secs

5 Star Pose 10 secs

Wide Leg Forward Fold 30 secs

Crescent Lunge L Leg 30 secs

Crescent Lunge L Leg with Eagle Arm Stretch L Arm 30 secs

5 Star Pose 10 secs

Wide Leg Forward Fold - Hands Clasped Behind Back 30 secs

Beginner Workout: Cycle 1, Week 8, Day 2

http://breakingmuscle.com/beginner/beginner-workout-cycle-1-week-8-day-2-0

The Beginner Workout focuses on cultivating an athletic lifestyle by building the foundation for overall strength, conditioning, and flexibility This workout will guide youthrough two workouts per week, with a third day called the "Athletic Exploration Day." This day is a special time foryou to explore different fitness disciplines, have fun, and try something new in your personal fitness journey

The first cycle of the beginner workout will focus on the basics of a successful fitness program The workouts are designed to help you get stronger and move better Journey into arenewed healthy lifestyle as you develop a new fitness routine, regain your body confidence, and have fun You willneed a kettlebell and/or dumbbell set, yoga mat, great music, and a smile to complete this programming

Enjoy your athletic journey Smile and get to it!

32

Week 8, Day 2

Walk Outside: Fast Pace 10-20 mins (Repeat 1x)

100 yard jog/run at 40% of ability

Walk back to starting position with hands clasped over head

Repeat 3 times: