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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.


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


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.


Support HASfit here

October 2017: Share your workouts using #HASfit

Access past 2017 calendars: January, February, March, April, May, June, July, August, September

Sunday Monday Tuesday Wednesday Thursday Friday Saturday
Week 1 October 1st: 15 Minute Beginner Weight Training 20 Minute Low Impact Cardio Workout 15 Minute Standing Abs Workout
20 Minutes of Mobility Stretching
OFF 30 Min Low Impact Cardio Workout 20 Minute Beginner Strength Training OFF
Week 2 25 Minute Low Impact Cardio 12 Minute Beginner Abs
12 Minute Full Body Dynamic Stretch
17 Minute Strength Training Workout OFF 35 Minute Standing Abs + Low Impact Cardio 25 Minute Beginner Workout Routine OFF
Week 3 30 Minute Low Impact Workout for People Who Get Bored Easily Classic: 15 Minute Beginner Weight Training 12 Minute Easy Abs and Arms Workout
30 Minute Full Body Stretching
OFF 15 Minute Low Impact Aerobics 30 Minute Beginner Strength Training OFF
Week 4 18 Minute Beginner HIIT Workout 35 Minute Low Impact Cardio 10 Minute Beginner Abs
CLASSIC: 15 Minute Full Body Stretching
OFF 30 Min Beginner Weight Training 15 Minute Fat Burning Workout OFF
Week 5 28 Minute Beginner Workout 7 Minute Standing Abs
15 Minute Full Body Stretching
October 31st: 25 Min Beginner Cardio and Strength Training Move on to the next month

or continue to the Motive


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