Beginner Workout Program
Start your fitness journey with this complete beginner workout program. We release a new 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
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: “Tribe20” at checkout for 20% off the ebook
Start with day 1 and progress through the calendar by completing each workout in sequential order. On days where more than one routine is listed, complete those routines back to back.
You’re encouraged to adjust the routines and plan to your specific needs and goals. You may repeat this schedule, move on to next month’s Foundation, or progress to an 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.
Workout Length and Frequency:
The average individual workout session is between 20-40 minutes in length. While this program is designed to be used 5 days per week, it can easily be adjusted to less or more depending on your schedule and existing workout plan.
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!