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HASfit’s Foundation Beginner Workout Program

beginner workout program

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

Click here for more info on which program is right for you.




MEAL PLAN:

Click here to get the HASfit Guide to Losing Fat, Muscle Building Meal Plan, Vegetarian Meal Plan, or Vegan Meal Plan.

INSTRUCTIONS:

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.

REST DAYS:

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.

EQUIPMENT:

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.

 


Support HASfit here

March 2017: Share your workouts using #HASfit

Access past calendars: January 2017, February 2017

Sunday Monday Tuesday Wednesday Thursday Friday Saturday
Week 1 25 Minute Low Impact Cardio Workout 30 Min Beginner Strength Training Mobility and Posture Workout OFF
Week 2 30 Min Low Impact Cardio Workout for Beginners 15 Minute Low Impact Aerobics 20 Minute Yoga for Beginners OFF 25 Min Beginner Cardio and Strength Training 17 Minute Strength Training Workout OFF
Week 3 25 Minute Beginner Workout Routine 15 Minute Fat Burning Workout 12 Minute Beginner Arm Workout
+
10 Minute Easy Abs Workout for Beginners
OFF Classic: 25 Min Low Impact Cardio 30 Min Beginner Strength Training OFF
Week 4 18 Minute Beginner HIIT Workout 30 Min Low Impact Cardio Workout for Beginners 7 Minute Standing Ab Workout
+
20 Minutes of Mobility Stretching
OFF 12 Minute Beginner HIIT Workout OFF
Week 5 17 Minute Strength Training Workout Classic: 20 Min Low Impact Workout 20 Minute Low Impact Cardio Workout OFF 12 Minute Beginner Arm Workout
+
10 Minute Easy Abs Workout for Beginners
25 Min Beginner Cardio and Strength Training Move on to the next month or progress to the Motive Home Workout Plan