Beginner Workout Program
Start your fitness journey with this completely free beginner workout program. The 30 day calendar updates each month with new workouts so you never get bored! Coach Kozak’s routines will get you in the best shape of your life using quick and efficient workouts that can be done anywhere, anytime.
Build a strong foundation:
- – Strengthen and build lean muscle
- – Reduce body fat, chronic pain, and stress
- – Enhance cardiovascular and muscular endurance
- – Improve balance, stability, flexibility, and mobility
Find the current day of the month on the calendar to begin (it’s okay to start in the middle of a month). Start with the warm up exercises and then complete each routine on a given day. Optionally, complete the cool down to reduce soreness and improve flexibility.
You’re encouraged to adjust the routines and plan to your specific needs and goals. Repeat the schedule until it is no longer challenging and then move on to the Intermediate program.
The work and rest days may be moved around to adapt to your schedule, but be sure to take 2 rest days per week. Your body needs rest to recover.
This beginner workout program does not require equipment; however, we strongly suggest you purchase a pair of dumbbells. The weight you use will be totally dependent on your fitness level, but most will use between 2lbs – 10lbs (1kg – 5kg).
If you don’t have access to dumbbells, then you may utilize food cans or water bottles. You may also want an exercise mat for comfort.
February 2017: Share your workouts using #HASfit
Access past calendars: January 2017
|Week 1||17 Minute Strength Training Workout||12 Minute Easy Abs and Arms Workout||15 Minute Low Impact Aerobics||OFF|
|Week 2||25 Minute Low Impact Cardio Workout||15 Minute Fat Burning Workout||15 Minute Yoga for Beginners||OFF||12 Minute Beginner HIIT Workout||17 Minute Strength Training Workout||OFF|
|Week 3||20 Minute Low Impact Cardio Workout||18 Minute Beginner HIIT Workout||12 Minute Beginner Arm Workout
7 Minute Standing Ab Workout
|OFF||15 Minute Cardio Kickboxing||17 Minute Strength Training Workout||OFF|
|Week 4||25 Minute Beginner Workout Routine||20 Minute Beginner Yoga||5 Minute Easy Abs
20 Minutes of Mobility Stretching
|OFF||25 Minute Low Impact Cardio Workout||12 Minute Beginner HIIT Workout||OFF|
|Week 5||25 Minute Beginner Workout Routine||CLASSIC: 25 Minute Beginner Cardio Training||17 Minute Strength Training Workout||Move on to the next month or …||continue to the Motive Home Workout Plan (Intermediate-Advanced)|