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Workouts

Beginner Workout: Cycle 3, Week 3

Whether you're a "clean slate," have taken time off, or simply lack training experience, Bret Hamilton's beginner workouts can help you build a base of stability, mobility, balance, and strength.

Written by Bret Hamilton Last updated on July 21, 2014

EDITOR’S NOTE: For an in-depth description of the beginner workouts and the movements contained in them from their creator, Bret Hamilton, have a look at his article on getting started with this 12-week program.

These workouts are programmed for three sessions each week. You will need only very basic equipment: 

  • Foam roller
  • Training shoes (not running shoes – see article)
  • Two kettlebells – an 8kg and a 12kg for women, a 12kg and 16kg for men
  • Lightweight dowel rod
  • 8′ X 8′ workout space

If you have a question regarding kettlebell swing or getup technique, or are just not “getting it,” please review this video from 2:55-7:23, but keep in mind we are doing the swing with one bell, not two. All other technical cues will remain the same.

Week 3 – “Build a Base”: Day 1 (HARD)

Foam roll

Warm up: 

Cross Crawl: Lie on your back, touch elbow to opposite kneecap. 10x each side

Rocking: Rock your butt back towards heels, but don’t let your back round. x10

Easy Rolls: Roll from your back to your belly, and your belly to your back using just your arms, or just your legs. Lie like Superman with arms stretched overhead, lead with your eyes. If you’re using your arms, shut the lower body off, and vice versa.

Crocodile Breath: Lie face down, forehead on the backs of your hands, breathe in through the nose, and push all of the air down in to your belly. Exhale all of your breath out through your mouth.

With each inhale, feel your belly push in to the ground. Have a friend put their fingertips on the sides of your belly to make sure it is expanding laterally. If you catch yourself breathing in to your chest during workouts – i.e. your shoulders are rising and falling as you breathe – go back to your crocodile breath to fix it.

Workout:

Turkish get up w/shoe: 3 each side (3/3)

Circuit 1: 2 rounds

  • 15 X Goblet squats (always use KB now)
  • 15 X Pushups – Work to improve depth, engage lats/armpits by corkscrewing shoulders into their sockets and bringing your elbows back at a 45-degree angle. Imagine crushing a lemon in your armpit and making lemonade on your way back up.
  • 15 X Rocking + Scapular Wallslide

Circuit 2: 2 rounds

  • Kettlebell swing 15 sets of 1 rep
  • 15 X Plank x25s
  • 15 X Hip flexor stretch + stick windmill

To cool down, repeat the warm up.

Week 3 – “Build a Base”: Day 2 (EASY)

Foam roll

Warm up:

Repeat day 1 warm up

Workout:

  • Swing practice: 35 sets of 1 rep
  • 10 minute walk/jog/bike (walk/bike briskly or jog slowly, or mix a bit of each)

To cool down, repeat the warm up.

Week 3 – “Build a Base”: Day 3 (MEDIUM)

Foam roll

Warm up:

Repeat day 1 warm up

Workout:

  • Shoe get up 3/3

Circuit 1: 3 rounds

  • 10 X Goblet squats
  • 10 X Pushups
  • 10 X Rocking + Wallslides

Circuit 2: 3 rounds

  • KB swings (10 sets of 1 rep)
  • 10 X Plank 20s
  • 10 X Hip flexor stretch + stick windmill

To cool down, repeat the warm up.

Bret Hamilton

About Bret Hamilton

Bret Hamilton is the owner of Constant Forward Progress LLC and operator of the website Constant Forward Progress. Constant Forward Progress started as a blog dedicated to the philosophy of sustainable strength training, injury prevention, and the goal to ultimately end each day one step closer to becoming "a better you." It has evolved in to a business which offers both live and online personal training services, a blog, and training supplies/supplements, as well as a rapidly expanding video library designed with client and coach education in mind.

Bret Hamilton is a two-time graduate from George Fox University. After earning his BS in Exercise Science (2010), he returned to school to earn his Master’s in teaching. In addition to his degrees, Bret is a Certified Strength and Conditioning Specialist, Functional Movement Screen instructor, and Primal Move Fundamentals instructor. He is currently studying to achieve a Level 1 Precision Nutrition certification as well as the title of StrongFirst Level 1 Kettlebell Instructor.

Growing up, Bret was very active and athletics were a big passion. He participated in martial arts (Chun Kuk Do style) for nine years, earning his first-degree black belt in 2002. In high school and in college, Bret participated in track and field, winning the conference championship in the 200m dash in 2005.

In the spring of 2007, Bret’s athletic career was derailed for the better part of five years after he completely tore his left hamstring running the 200m dash. Injury compensation eventually caused lumbar, thoracic and cervical spine problems, as well as a shoulder impingement. However, close work with a physical therapist and careful use of the Functional Movement System helped him to restore function and eventually he become stronger than ever before. What once was a personal passion for athletics transformed in to a passion for helping people better their lives through fitness. Bret wants his testimony to inspire others who have dreams of living a healthy, active, pain-free life.

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