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Fitness

Approachable Beginner Workouts to Get You Into Shape Quickly

This workout cycle will ease you into a routine while challenging you at the same time.

Mindith Rahmat

Written by Mindith Rahmat Last updated on Dec 23, 2022

Whether you’ve never been the athletic type or you’ve taken an extended break from physical activity, when it comes to embarking on a workout regimen it’s difficult to know where to start. This workout plan will ease you into an increasingly challenging routine.

You’ll start with effective, fundamental exercises. Coach Bret Hamilton stresses sustainability and consistent progression in training. Over twelve weeks, Bret will give you the tools to begin a rewarding fitness journey.

Further Reading: How to Instantly Improve in Any Exercise

12-Week Beginner Workout Program

Start building a strong foundation of basic strength and quality movements.

Month 1: Build a Base

Week 1

This workout will ease you back into a fitness routine. By using mostly bodyweight, you can focus on getting the movements correct.

Week 2

Compound movements like squats help you build a good base of overall strength.

Week 3 

Pay special attention to technique this week. Get the full range of motion with each rep.

Week 4 

Ramp it up a notch with more kettlebell swings and longer duration planks this week.

FURTHER READING: The Best Abdominal Exercises For the Strength Athlete

Month 2: Groovin’

Week 5

This week a new exercise is introduced – the goblet squat.

Week 6 

The kettlebell swing is a favorite in this cycle. Make sure you’re doing it with proper technique.

The Kettlebell Swing

Week 7 

Intervals provide an effective and efficient cardiovascular workout.

Week 8

Measure your progress this week. By now, you’ll have doubled the length of time that you can hold the plank position.

Month 3: The Last Leg

Week 9

Now Bret adds the renegade row – a great exercise for the back, biceps, lats, triceps, and chest.

Week 10 

It’s time for the real deal. You’ll continue to practice the Turkish get up with a shoe, but you’ll be challenged with added weight from here on.

BreakingMuscle.com - Turkish Get Up

Week 11 

By this time, you should be feeling very comfortable with the exercises. Focus on great form this week.

Week 12 

This is it, the last workout of the cycle. Give it your all.

Mindith Rahmat

About Mindith Rahmat

Mindith is a born mover. She has spent her life exploring various athletic disciplines, starting with ballet and modern dance from an early age. She went on to become a E-RYT 500 certified yoga therapist and teacher and discovered CrossFit after the birth of her daughter.

Mindith coached CrossFit at a number of boxes near her home in Southern California, which lead to her involvement in Russian kettlebells and Olympic weightlifting. She has coached a wide variety of populations and cares deeply for women’s health, specializing in pregnancy and postpartum fitness. She is currently studying the principles of Natural Movement and Kettlebell Sport, and is working to complete an additional teacher training in the Taoist art of Yin Yoga with Master Paulie Zink.

Mindith founded Breaking Muscle in 2011. Over 5 million people a month have visited the site, hundreds of thousands of them follow Breaking Muscle on social media, nearly 2,000 coaches have written or appeared on its pages, and there are thousands of free, fully-formed training plans freely available. Breaking Muscle has won numerous awards in the industry and is recognized for pioneering new approaches to fitness and coaching techniques. In 2021, Breaking Muscle was acquired by Barbend. Mindith continues to devote time to her kids, pursue her doctorate in psychology, do research, and teach.

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