Find Your Inner Athlete: 12 Weeks of Beginner Workouts - Page 8

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 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.

 

 

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