Find Your Inner Athlete: 12 Weeks of Beginner Workouts

Jessica Hedrick

Contributor - Creative Movement & Beginner Workouts

Yoga, Dance

The Beginner Workout focuses on cultivating an athletic lifestyle by building the foundation for overall strength, conditioning, and flexibility. This workout will guide you through two workouts per week, with a third day called the "Athletic Exploration Day." This day is a special time for you to explore different fitness disciplines, have fun, and try something new in your personal fitness journey.

 

This beginner workout cycle focuses on the basics of a successful fitness program.  The workouts are designed to help you get stronger and move better.

 

Journey into a renewed healthy lifestyle as you develop a new fitness routine, regain your body confidence, and have fun. You will need a kettlebell and/or dumbbell set, yoga mat, great music, and a smile to complete this programming.

 

Enjoy your athletic journey. Smile and get to it!

Week 1

Day 1

Workout

  • 30-45 minute walk outside
  • 25 Walking lunges
  • 25 Air squats
  • Elbow plank: 20 seconds (sec) - Repeat 3 times
  • 10 Push ups

 

Stretch

  • Downward Dog (pictured below): 30sec
  • Pigeon Right Leg (pictured below): 30sec
  • Downward Dog: 30sec
  • Pigeon Left Leg: 30sec

 

Day 2

Walk 5 mins

Jog 1-2 mins

Repeat 5x

 

  • 25 Jumping Jacks
  • 25 Suhaila Squats
  • 6 Turkish Get Ups (unweighted), alternating right (R) and left (L) side
  • Extended Arm Plank Hold 20 secs 3x

 

Stretch

  • Hands Clasp Over Head - Stretch right, left, front, and back
  • Hands Clasp Over Head - Circle clockwise and counterclockwise
  • Forward Fold (pictured below) 30 secs
  • Frog Squat (Malasana - pictured below) 30 secs
  • Forward Fold 30 secs
  • Straddle Stretch Forward (pictured below)30 secs
  • Straddle Stretch R Side (pictured below) 30 secs
  • Straddle Stretch L Side (pictured below) 30 secs
  • Straddle Stretch Forward 30 secs

 

Day 3

Day 3 of each week will be your athletic exploration day. I want you to try different classes in your local area. Some classes you will enjoy and others you will choose to not attend again, but it is important to try new things when creating your personalized athletic lifestyle. Have fun in this exploration. Find what makes you happy when exercising.

Find a Beginners Vinyasa Yoga class to attend.

Click here to look for Yoga Alliance Certified Teachers in your area.

 

Click on the number below that corresponds to the week of training you're in.

 

 

Week 2

Day 1

Repeat this entire cycle three times:

  • March 3-5 mins
  • 5 Rounds: 3x Kettlebell Deadlift (pictured below)
  • 5 Rounds: 3x Kettlebell Swing (pictured below)
  • Elbow Side Plank Right (R) 10-20 secs
  • Elbow Plank 10-20 secs
  • Elbow Side Plank Left (L) 10-20 secs

 

Day 2

Walk Outside: Fast Pace 10-20 mins (Repeat 1x)

100 yard jog/run at 40% of ability
Walk back to starting position with hands clasped over head

 

Repeat 3 times:

  • 10 Air Squats
  • 10 Jiu jitsu Sit Ups
  • 10 Wide Arm Push Ups
  • 3x Elbow Plank to Extended Arm Plank (Hold each level for 5-10 secs)

 

Stretch

  • Runners Lunge R Leg 30 secs
  • Runners Lunge R Leg - Holding L Leg with R Hand 30 secs
  • Runners Lunge L Leg 30 secs
  • Runners Lunge L Leg - Holding R Leg with L Hand 30 Secs
  • Frog Squat (Malasana) (pictured below) - Hold 30 secs
  • Forward Fold (pictured below) 30 secs
  • Tadasana 30 secs

 

Day 3

Day 3 of each week will be your athletic exploration day. I want you to try different classes in your local area. Some classes you will enjoy and others you will choose to not attend again, but it is important to try new things when creating your personalized athletic lifestyle. Have fun in this exploration. Find what makes you happy when exercising.

 

Find a Beginners Kettlebell Class with an RKC or Strong First instructor.

 

Click on the number below that corresponds to the week of training you're in.

 

 

Week 3

Day 1

5 Kettlebell Swings
10 Ab Bicycles

 

10 Kettlebell Swings
15 Ab Bicycles

 

15 Kettlebell Swings
20 Ab Bicycles

 

10 Kettlebell Swings
15 Ab Bicycles

 

5 Kettlebell Swings
10 Ab Bicycles

 

Stretch

  • Upward Dog (pictured below) 30 secs
  • Snake "Paulie Zink" R Leg
  • Upward Dog 30 secs
  • Snake "Paulie Zink" L Leg
  • Downward Dog (pictured below) 30 secs
  • Forward Fold (pictured below) 30 secs
  • Tadasana 30 secs

 

Day 2

30-45 minute Walk Outside

 

 

Stretch

  • Dolphin 30 secs
  • Childs Pose 30 secs
  • Extended Puppy Pose 30 secs
  • Cat & Cow 4-8x
  • Downward Dog 30 secs
  • Forward Fold 30 secs
  • Tadasana 30 secs

 

Day 3

Find a Beginners or Intro to Rock Climbing Class in your area.

 

Click on the number below that corresponds to the week of training you're in.

 

 

Week 4

Day 1

Walk 5 mins
Jog 2-3 mins

 

Repeat Cycle 4x:

  • 10 Air Squats
  • 10 Air Squats with Front Kicks
  • 10 Right (R) Arm Jabs
  • 10 Crosses with Left (L) Arm
  • 10 L Arm Jabs
  • 10 Crosses with L Arm
  • 15 Air Squats with R Leg Front Kick into R Jab & L Cross
  • 15 Air Squats with L Leg Front Kick into L Jab & R Cross
  • 25 Bicycles with Extended Legs

 

Stretch

  • Pigeon R Leg (pictured below) 30 secs
  • Straddle Stretch Forward 30 secs
  • Pigeon L Leg 30 secs
  • Straddle Stretch Forward 30 secs
  • Straddle Stretch R Side 30 secs
  • Straddle Stretch L Side 30 secs
  • Downward Dog 30 secs
  • Forward Fold 30 secs
  • Tadasana 30 secs

 

Day 2

March Elbows to Knees 3 min
Suhaila Squat 1 Inch Lifts 2 mins

 

4 Rounds:

  • Kettlebell Deadlift 10x
  • Goblet Squat 2-5x
  • Swing 10x

 

Day 3

Day 3 of each week will be your athletic exploration day. I want you to try different classes in your local area. Some classes you will enjoy and others you will choose to not attend again, but it is important to try new things when creating your personalized athletic lifestyle. Have fun in this exploration. Find what makes you happy when exercising.

 

Find a Beginners Jui Jitsu class in your local area.

Example martial arts school

 

Click on the number below that corresponds to the week of training you're in.

 

 

Week 5

Day 1

  • 15x Russian Twist>
  • Bow Pose 10-20 secs>
  • Reverse Plank 10-20secs>
  • 25x Bicycles - Elbow to Knee>
  • 10x Turkish Get Ups>
  • Forward Fold 30 secs>
  • Downward Dog to Upward Dog 5-8x
  • Crescent Lunge R Leg 30 secs
  • 15x Crescent Lunge R Leg - Knee to Floor Up & Down
  • Chair Pose 30 secs
  • Forward Fold 10 secs
  • Tadasana 10 secs
  • Forward Fold 10 secs
  • Downward Dog to Upward Dog 5-8x
  • 15 x Crescent Lunge L Leg - Knee to Floor Up & Down
  • Drinking Bird (Chair Pose in Releve) 30 secs
  • Downward Dog 30 secs
  • Forward Fold 30 secs
  • Tadasana 30 secs
  • Repeat 3x

 

Day 2

Walk Outside Fast Pace 20-30 mins (Repeat 1x)

 

100 yard jog/run at 60% of ability
Walk back to starting position - Hand Clasped Over Head

 

 

Repeat 4x

 

Stretch

  • Downward Dog 30 sec
  • Runners Lunge R Side 30 secs
  • Triangle R Side 30 secs
  • Downward Dog 30 sec
  • Runners Lunge L Side 30 secs
  • Triangle L Side 30 secs
  • Downward Dog 30 secs
  • Forward Fold 30 secs
  • Tadasana 30 secs

 

Day 3

Day 3 of each week will be your athletic exploration day. I want you to try different classes in your local area. Some classes you will enjoy, others you will choose to not attend again but it is important to try new things when creating your personalized athletic lifestyle. Have fun in this exploration, and find what makes you happy.

 

Find a Beginners CrossFit class in your area.

Click here for an example of a CrossFit training center.

 

Click on the number below that corresponds to the week of training you're in.

 

 

Week 6

Day 1

Walk 5 mins
Jog 2-3 mins

 

Repeat 4x:

  • 25 Jumping Jacks
  • 25 March Elbows to Knees
  • 25 Walking Lunges
  • 25 Burpees
  • 25 Mountain Climbers

 

Stretch

  • Sphinx (photo below) 30 secs
  • Upward Dog 30 secs
  • Childs Pose 30 secs
  • Downward Dog 30 secs
  • Wild Thing R Side (Flip Your Dog) 10-20 secs
  • Downward Dog 30 secs
  • Wild Thing R Side (Flip Your Dog) 10-20 secs
  • Downward Dog 30 secs
  • Forward Fold 30 secs
  • Tadasana 30 secs

 

Day 2

March 3 mins
Kettlebell Swing Ladder:
5, 7, 9, 11, 13 - 13, 11, 9, 7, 5

 

Stretch

  • Forward Fold 30 secs
  • Downward Dog 30 secs
  • Runners Lunge R Leg 30 secs
  • Hamstring Stretch R Leg 30 secs
  • Forward Fold 30 secs
  • Downward Dog 30 secs
  • Runners Lunge L Leg 30 secs
  • Hamstring Stretch L Leg 30 secs
  • Downward Dog 30 secs
  • Forward Fold 30 secs
  • Tadasana 30 secs

 

Day 3

Day 3 of each week will be your athletic exploration day. I want you to try different classes in your local area. Some classes you will enjoy, others you will choose to not attend again but it is important to try new things when creating your personalized athletic lifestyle. Have fun in this exploration, and find what makes you happy.

 

Find a Beginners Olympic Lifting class in your area.

Here is an example of an Olympic lifting gym.

 

Click on the number below that corresponds to the week of training you're in.

 

 

Week 7

Day 1

Workout

  • 30-45 minute walk outside
  • 25 Walking lunges
  • 25 Air squats
  • Elbow plank: 20 seconds (sec) - Repeat 3 times
  • 10 Push ups

 

Stretch

  • Downward Dog (pictured below): 30sec
  • Pigeon Right Leg (pictured below): 30sec
  • Downward Dog: 30sec
  • Pigeon Left Leg: 30sec

 

Day 2

Walk 5 mins
Jog 1-2 mins
Repeat 5x

 

  • 25 Jumping Jacks
  • 25 Suhaila Squats
  • 6 Turkish Get Ups (unweighted), alternating right (R) and left (L) side
  • Extended Arm Plank Hold 20 secs 3x

 

Stretch

  • Hands Clasp Over Head - Stretch right, left, front, and back
  • Hands Clasp Over Head - Circle clockwise and counterclockwise
  • Forward Fold (pictured below) 30 secs
  • Frog Squat (Malasana - pictured below) 30 secs
  • Forward Fold 30 secs
  • Straddle Stretch Forward (pictured below)30 secs
  • Straddle Stretch R Side (pictured below) 30 secs
  • Straddle Stretch L Side (pictured below) 30 secs
  • Straddle Stretch Forward 30 secs

 

Day 3

Day 3 of each week will be your athletic exploration day. I want you to try different classes in your local area. Some classes you will enjoy, others you will choose to not attend again but it is important to try new things when creating your personalized athletic lifestyle. Have fun in this exploration, and find what makes you happy.

 

Find a Bikram Yoga class in your area.

Click here for an example of a Bikram yoga studio.

 

Click on the number below that corresponds to the week of training you're in.

 

 

Week 8

Day 1

Repeat this entire cycle three times:

  • March 3-5 mins
  • 5 Rounds: 3x Kettlebell Deadlift (pictured below)
  • 5 Rounds: 3x Kettlebell Swing (pictured below)
  • Elbow Side Plank Right (R) 10-20 secs
  • Elbow Plank 10-20 secs
  • Elbow Side Plank Left (L) 10-20 secs

 

Stretch

  • Crescent Lunge R Leg 30 secs
  • Crescent Lunge R Leg with Eagle Arm Stretch R Arm30 secs
  • 5 Star Pose 10 secs
  • Wide Leg Forward Fold 30 secs
  • Crescent Lunge L Leg 30 secs
  • Crescent Lunge L Leg with Eagle Arm Stretch L Arm 30 secs
  • 5 Star Pose 10 secs
  • Wide Leg Forward Fold - Hands Clasped Behind Back 30 secs

 

Day 2

Walk Outside: Fast Pace 10-20 mins (Repeat 1x)

100 yard jog/run at 40% of ability
Walk back to starting position with hands clasped over head

 

Repeat 3 times:

  • 10 Air Squats
  • 10 Jiu jitsu Sit Ups
  • 10 Wide Arm Push Ups
  • 3x Elbow Plank to Extended Arm Plank (Hold each level for 5-10 secs)

 

Stretch

  • Runners Lunge R Leg 30 secs
  • Runners Lunge R Leg - Holding L Leg with R Hand 30 secs
  • Runners Lunge L Leg 30 secs
  • Runners Lunge L Leg - Holding R Leg with L Hand 30 Secs
  • Frog Squat (Malasana) (pictured below) - Hold 30 secs
  • Forward Fold (pictured below) 30 secs
  • Tadasana 30 secs

 

Day 3

Day 3 of each week is your athletic exploration day. I want you to try different classes in your local area. Some classes you will enjoy, others you will choose to not attend again but it is important to try new things when creating your personalized athletic lifestyle. Have fun in this exploration, and find what makes you happy.

 

Find a Beginners Kickboxing class in your area.

 

Click here for an example of a kickboxing gym.

 

Click on the number below that corresponds to the week of training you're in.

 

 

Week 9

Day 1

5 Kettlebell Swings
10 Ab Bicycles

 

10 Kettlebell Swings
15 Ab Bicycles

 

15 Kettlebell Swings
20 Ab Bicycles

 

10 Kettlebell Swings
15 Ab Bicycles

 

5 Kettlebell Swings
10 Ab Bicycles

 

Stretch

  • Upward Dog (pictured below) 30 secs
  • Snake "Paulie Zink" R Leg
  • Upward Dog 30 secs
  • Snake "Paulie Zink" L Leg
  • Downward Dog (pictured below) 30 secs
  • Forward Fold (pictured below) 30 secs
  • Tadasana 30 secs

 

Day 2

30-45 min walk Outside

 

 

Stretch

  • Dolphin 30 secs
  • Childs Pose 30 secs
  • Extended Puppy Pose 30 secs
  • Cat & Cow 4-8x
  • Downward Dog 30 secs
  • Forward Fold 30 secs
  • Tadasana 30 secs

 

Day 3

Day 3 of each week will be your athletic exploration day. I want you to try different classes in your local area. Some classes you will enjoy, others you will choose to not attend again but it is important to try new things when creating your personalized athletic lifestyle. Have fun in this exploration, and find what makes you happy.

 

Find a Beginners Gymnastics class in your area.

 

Click here for an example of a gymnastics gym.

 

Click on the number below that corresponds to the week of training you're in.

 

 

Week 10

Day 1

Walk 5 mins
Jog 2-3 mins

 

Repeat Cycle 4x:

  • 10 Air Squats
  • 10 Air Squats with Front Kicks
  • 10 Right (R) Arm Jabs
  • 10 Crosses with Left (L) Arm
  • 10 L Arm Jabs
  • 10 Crosses with L Arm
  • 15 Air Squats with R Leg Front Kick into R Jab & L Cross
  • 15 Air Squats with L Leg Front Kick into L Jab & R Cross
  • 25 Bicycles with Extended Legs

 

Stretch

  • Pigeon R Leg (pictured below) 30 secs
  • Straddle Stretch Forward 30 secs
  • Pigeon L Leg 30 secs
  • Straddle Stretch Forward 30 secs
  • Straddle Stretch R Side 30 secs
  • Straddle Stretch L Side 30 secs
  • Downward Dog 30 secs
  • Forward Fold 30 secs
  • Tadasana 30 secs

 

Day 2

March Elbows to Knees 3 min
Suhaila Squat 1 Inch Lifts 2 mins

 

4 Rounds:

  • Kettlebell Dead Lift 10x
  • Goblet Squat 2-5x
  • Swing 10x
  • Elbow Plank Hold (pictured below) 20 secs

 

Stretch:

  • Crescent Lunge (pictured below) R Leg 30 secs
  • Warrior 1 R Leg - Hands Clasped Behind Back (pictured below) with Forward Fold 30 secs
  • Wide Leg Forward Fold (pictured below) 30 secs
  • Crescent Lunge L leg 30 secs
  • Warrior 1 L Leg - Hands Clasped Behind Back with Forward Fold 30 secs
  • Wide Leg Forward Fold 30 secs
  • Downward Dog (pictured below) 30 secs
  • Forward Fold 30 secs
  • Tadasana 30 secs

 

Day 3

Day 3 of each week will be your athletic exploration day. I want you to try different classes in your local area. Some classes you will enjoy, others you will choose to not attend again but it is important to try new things when creating your personalized athletic lifestyle. Have fun in this exploration, and find what makes you happy.

 

Find a Beginners Parkour class in your area.

 

Click here for an example of a parkour gym.

 

Click on the number below that corresponds to the week of training you're in.

 

 

Week 11

Day 1

  • 15x Russian Twist>
  • Bow Pose 10-20 secs>
  • Reverse Plank 10-20secs>
  • 25x Bicycles - Elbow to Knee>
  • 10x Turkish Get Ups>
  • Forward Fold 30 secs>
  • Downward Dog to Upward Dog 5-8x
  • Crescent Lunge R Leg 30 secs
  • 15x Crescent Lunge R Leg - Knee to Floor Up & Down
  • Chair Pose 30 secs
  • Forward Fold 10 secs
  • Tadasana 10 secs
  • Forward Fold 10 secs
  • Downward Dog to Upward Dog 5-8x
  • 15 x Crescent Lunge L Leg - Knee to Floor Up & Down
  • Drinking Bird (Chair Pose in Releve) 30 secs
  • Downward Dog 30 secs
  • Forward Fold 30 secs
  • Tadasana 30 secs
  • Repeat 3x

 

Day 2

Walk Outside Fast Pace 20-30 mins (Repeat 1x)

 

100 yard jog/run at 60% of ability
Walk back to starting position - Hand Clasped Over Head

 

 

Repeat 4x

 

Stretch

  • Downward Dog 30 sec
  • Runners Lunge R Side 30 secs
  • Triangle R Side 30 secs
  • Downward Dog 30 sec
  • Runners Lunge L Side 30 secs
  • Triangle L Side 30 secs
  • Downward Dog 30 secs
  • Forward Fold 30 secs
  • Tadasana 30 secs

 

Day 3

Day 3 of each week will be your athletic exploration day. I want you to try different classes in your local area. Some classes you will enjoy, others you will choose to not attend again but it is important to try new things when creating your personalized athletic lifestyle. Have fun in this exploration, and find what makes you happy.

 

Find a Beginners Cycling class in your area.

Click here for an example of a cycling class.

 

Click on the number below that corresponds to the week of training you're in.

 

 

Week 12

Day 1

Walk 5 mins
Jog 2-3 mins

 

Repeat 4x:

  • 25 Jumping Jacks
  • 25 March Elbows to Knees
  • 25 Walking Lunges
  • 25 Burpees
  • 25 Mountain Climbers

 

Stretch

  • Sphinx (photo below) 30 secs
  • Upward Dog 30 secs
  • Childs Pose 30 secs
  • Downward Dog 30 secs
  • Wild Thing R Side (Flip Your Dog) 10-20 secs
  • Downward Dog 30 secs
  • Wild Thing R Side (Flip Your Dog) 10-20 secs
  • Downward Dog 30 secs
  • Forward Fold 30 secs
  • Tadasana 30 secs

 

Day 2

March 3 mins
Kettlebell Swing Ladder:
5, 7, 9, 11, 13 - 13, 11, 9, 7, 5

 

Stretch

  • Forward Fold 30 secs
  • Downward Dog 30 secs
  • Runners Lunge R Leg 30 secs
  • Hamstring Stretch R Leg 30 secs
  • Forward Fold 30 secs
  • Downward Dog 30 secs
  • Runners Lunge L Leg 30 secs
  • Hamstring Stretch L Leg 30 secs
  • Downward Dog 30 secs
  • Forward Fold 30 secs
  • Tadasana 30 secs

 

Day 3

Day 3 of each week will be your athletic exploration day. I want you to try different classes in your local area. Some classes you will enjoy, others you will choose to not attend again but it is important to try new things when creating your personalized athletic lifestyle. Have fun in this exploration, and find what makes you happy.

 

Find a Beginner's Yin Yoga class in your area.

Click here for an example of a yin yoga class.

Topic: 

Breaking Muscle Newsletter

Get updates and special offers delivered directly to your inbox.