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: “Tribe20” at checkout for 20% 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

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

Access past calendars: 2018 January, February, March, April, May, June, July, August, September

Sunday Monday Tuesday Wednesday Thursday Friday Saturday
Week 1 ___ October 1st: 25 Min Standing Low Impact Cardio Workout 20 Minute Strength Training OFF 30 Min Standing Abs & Low Impact Cardio 30 Minute Beginner Weight Training OFF
Week 2 35 Minute Low Impact Cardio 25 Minute Low Impact Cardio Workout 14 Minute Standing Abs Workout
30 Minute Full Body Stretch Routine
OFF 17 Minute Strength Training Workout 30 Min Low Impact Cardio Workout OFF
Week 3 30 Minute Low Impact Workout for People Who Get Bored Easily 5 Min Buttocks Workout
5 Minute Dumbbell Workout for Chest
5 Minute Back Workout at Home Routine
15 Standing Abs
20 Minutes of Mobility Stretching
OFF 18 Minute Beginner HIIT 30 Minute Beginner Strength Training OFF
Week 4 45 Minute Beginner Weight Training 15 Minute Low Impact Aerobics 12 Minute Dynamic Stretching
12 Minute Beginner Strength Training
OFF 20 Minute Standing Low Impact Cardio Workout 30 Minute Beginner Strength Training OFF
Week 5 20 Minute Low Impact Standing Cardio Workout 30 Min Beginner Weight Training 12 Minute Beginner Arm Workout
Mobility and Posture Workout
October 31st: OFF Move on to the next month or continue to the Motive (Intermediate-Advanced ___ ___