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.


The Foundation program is designed to compliment our Eating For Life diet guide. If you’re not eating the right foods for your goal, then it doesn’t matter how hard you exercise because you’re not going to see results.

Eating For Life will teach you how to eat the foods you love while getting the results you need.

*Limited time offer* Use the discount code: “Tribe10” at checkout for $10 off the ebook


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.



Follow along on the HASfit app!

Free Download for iPhone / iPad

Free Download for Android

March 2018: Share your workouts and results using #HASfit or #HASfitTribe

Access past calendars: 2018 January, February

Sunday Monday Tuesday Wednesday Thursday Friday Saturday
Week 1 ___ ___ ___ ___ March 1st: 20 Minute Strength Training 30 Min Low Impact Cardio Workout OFF
Week 2 25 Minute Beginner Cardio and Strength 25 Min Low Impact Cardio Workout 12 Minute Beginner Arm Workout
15 Minute Full Body Static Stretching
OFF 30 Min Beginner Weight Training 25 Minute Low Impact Cardio Workout OFF
Week 3 15 Minute Beginner Weight Training 35 Minute Standing Abs + Low Impact Cardio 10 Minute Beginner Abs
20 Minutes of Mobility Stretching
OFF 45 Minute Beginner Weight Training 20 Minute Low Impact Cardio Workout OFF
Week 4 30 Min Beginner Weight Training 35 Minute Low Impact Cardio 12 Minute Beginner Abs Workout
30 Minute Full Body Stretching
OFF 17 Minute Strength Training Workout 28 Minute Beginner Workout OFF
Week 5 30 Minute Low Impact Workout for People Who Get Bored Easily 25 Minute Beginner Cardio and Strength 14 Minute Standing Abs Workout
30 Minute Full Body Stretching
OFF 15 Minute Low Impact Aerobics 30 Minute Beginner Strength Training March 31: OFF / Continue Foundation or progress to Motive