HASfit’s Foundation Beginner Workout Program

beginner workout program

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

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


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!

Free Download for iPhone / iPad

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

Sunday Monday Tuesday Wednesday Thursday Friday Saturday
Week 1 ___ ___ ___ ___ ___ ___ December 1st: OFF
Week 2 25 Minute Low Impact Cardio Workout 35 Minute Low Impact Cardio 10 Minute Beginner Abs
30 Minute Full Body Stretching
OFF 17 Minute Strength Training Workout 30 Min Low Impact Cardio Workout OFF
Week 3 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 4 40 Min Standing Abs & Low Impact Cardio Workout 12 Minute Beginner Weight Training
15 Min Fat Burning Beginner’s Workout
5 Minute Biceps Workout at Home
30 Minute Full Body Stretching
OFF 20 Minute Low Impact Standing Cardio Workout 30 Min Beginner Weight Training OFF
Week 5 30 Min Low Impact Cardio for People Who Get Bored Easily 30 Min Beginner Weight Training 15 Standing Abs
20 Minutes of Mobility Stretching
OFF 45 Minute Beginner Weight Training 15 Minute Low Impact Aerobics OFF
Week 6 30 Min Standing Abs & Low Impact Cardio December 31st: 15 Minute Low Impact Cardio Move on to the next month or continue to the Motive (Intermediate-Advanced ___ ___ ___ ___