My how the years fly by. It seems like yesterday, you were rolling your eyes listening to elders go on about how they remember being young and not having all these aches and pains—how they remember being your age, full of energy and unhampered by the need to exercise or watch what they ate. The threat of neglected health was once an abstract concept. Yet, here we are: joints achy, back cranky, blood pressure high, with an expanding waist.

You don’t want to be a model or pretend you are still 20 or even 30. You just want to move a little better, feel a little better, and, maybe, even look a little better. Or perhaps you are looking for how to help a friend who finds themselves in this situation, or a encourage a parent who is a little intimidated about diving into activity. The majority of workouts promoted online will be too aggressive for a new beginning.

Regardless of why you’re reading, the question is “where do we start?” You’re up off the couch and ready to do something. But, what?

The Beginner’s Plan

This is a beginner’s plan for someone achy, aging, and/or in less than ideal physical shape. It might be a good transition from an injury back to moving or from forward after years of neglect to better health. It is a foundation, a beginning. If you are looking for something more challenging, please check out my premium exercise programs The Will and The Way or Push, Pull and Thrive.

First let’s clarify: regardless of where you are and what your limitations, we all need some exercise. Every little bit helps. So where to begin. Working out is really complicated, right? I have almost 150 articles on Breaking Muscle, alone. There must be so much to know, right?

Not really.

You need a few simple understandings:

• Always execute movements technically. It is better to move well than to move poorly. Bad form can get you hurt and it is less effective. Therefore, learn to do exercises correctly. Learn to control the tempo. Every movement has three phases: a concentric, isometric, and eccentric, or, more simply, a lower, a pause, and a drive. For most early training we want to slow down the tempo to emphasize control and stability. In this way, a light weight becomes very challenging.
• All training is progression and regression. This is also called the Goldilocks principle. When exercise is too hard, you lose form, thus violating the above rule. Even if you can maintain form, harder is not always better. If you feel like you’re overdoing it, live to train another day. Conversely, when exercise is far too easy, it becomes less effective. You don’t get healthy shuffling papers on your desk. They’re too light. Therefore, we want to find the exercise intensity that is just right.

That is all you need to know to follow a good plan. Execute the movements. Regress if you can’t or if you feel uneasy about how hard you are pushing. I’ll handle the exercise selection sets, reps, etc. You don’t need any equipment to get started. So get up and let’s go.

The Plan to Get Off the Couch: Weeks 1 and 2

Especially at first it is better to do simple things at mild intensity on a daily basis than to crush ourselves a few days a week. I advise consistent, near-daily exercises done for 20 minutes or less. Add walking, cleaning, and other lifestyle movements and you are golden.

Week 1: In week one choose one of these circuits to do every day. You can do the same circuit each time, or mix them up. They should take about 10 minutes. For best results, shoot for 5 days out of 7 and use one of the off days to go on a walk.

Week 2: For week two do the same thing as week one, but on non-consecutive days shoot for a second round of the circuit, if you feel up to it. Try to do this at least twice throughout the week.

A good pattern might be:

Circuit 1

Do these exercises in order. All exercises should be done slowly and controlled:

• Neck Nods – 5 up and down
• Neck Circles – 3 right and 3 left
• Arm Circles – 5 forward and 5 back
• Marching High Knees (right, then left leg) – 10/leg
• Standing Leg Lifts (right, then left leg) – 10/leg
• Lying Y – 10
• Lying T – 10
• Lying W – 10
• Push Up Position Plank (PUPP) or Normal Plank – Anywhere 5 to 30 seconds
• Bird Dog – 5/side
• Sit on the Floor and Stand Up – 10 (fewer if this gets excessively challenging)
• Glute Bridge Hold – Anywhere 5 to 30 seconds

Circuit 2

Do these exercises in order. All exercises should be done slowly and controlled:

• 6-Point Neck Nods – 5 up and down
• 6-Point Rocking – 5 back and forward
• Quadraped Donkey Kick Backs – 5/leg
• Push Up Positon Plank (PUPP) or Normal Plank – Anywhere 5 to 30 seconds
• Standing Upper Body Only Jacks – 15
• Bent Over Y-Raise – 15
• Straddle Stance Rotations – 5/side
• Partial Wall Sit – Anywhere 5 to 30 seconds
• Wall Push Ups – 10
• Side Lying Leg Lifts – 10/leg
• Superman – 5

Moving Forward: Weeks 3 and 4

Start each day with the daily warm up.

Week 3: In week three alternate between these two workouts. For best results, shoot for 5 days out of 7 and use one of the off days to go on a walk.

Week 4: In week four do the same as week three, but on non-consecutive days shoot for a second round of the circuit, if you feel up to it. Try to do this at least twice throughout the week.

A good pattern might be:

Your Daily Warm-Up:

• Neck Nods – 5 up and down
• Neck Circles – 3 right and 3 left
• Arm Circles – 5 forward and 5 back
• Marching High Knees (right, then left leg) – 10/leg
• Standing Leg Lifts (right, then left leg) – 10/leg
• Lying Y – 10
• Lying T – 10
• Lying W – 10
• Push Up Position Plank (PUPP) or Normal Plank – Anywhere between 5 to 30 seconds
• Bird Dog – 5/side
• Sit on the Floor and Stand Up – 10 Times

Iso Hold Circuit

This is to be done after your warm up.

Note: slowly lower into each position and try to hold for 5 to 15 seconds before pushing out safely. Do not hit failure.

• Hands Offset Partial Squat
• PUPP
• Glute Bridge Right Leg
• Glute Bridge Left Leg
• Partial Split Squat Right Leg
• Partial Split Squat Left Leg
• Chair Hold Calf Raises
• Side Plank Right
• Side Plank Left
• Superman

Moving Circuit

This is to be done after your warm up.

We are moving more today but still focus on controlled, steady movement.

• Happy Baby – as long as desired
• Down Dog – Rocking back and forth as desired
• Frogger Hip Thruster – 10-20 steps
• Crawl or Bear Walk – 15-30 seconds
• Hands Offset Squats – 10
• Chair Hold Calf Raises -10
• Lying Y-W Handcuff – 10
• Shadow Boxing 1-2-1 Pattern – 5
• Bird Dog – 5/side
• On Back, Stand, On Belly, Stand – x10

Adjusting Exercise Intensity

You can always shift intensity higher or lower as you go, by moving along the intensity continuum. The goal is to get the variety and intensity you need each day by listening to your body and letting yourself explore.

To lower your intensity combine any of the following:

• Less Resistance (heavier)
• Less Speed
• Fewer Reps
• Less Density (less time working comparable to rest)
• Low-Intensity Exercises: jogging, rowing, biking, lightweight circuits, flows, jump roping, etc.

To make your intensity higher combine any of the following:

• More Resistance (heavier)
• More Speed
• More Reps
• More Density (more time working comparable to rest)
• High-Intensity Exercises: sprints, jumps, heavy resistance training, medium weight with short rest circuits, etc.

It is important to note that reps will actually be higher on the low-intensity end of the spectrum because other variables are so much lower. For example, in a heavy farmer’s walk (high-intensity locomotion) reps are the number of steps. I will go much further on an easy jog (low-intensity locomotion). Still, to raise the intensity of either exercise, I could just go further or do more reps.

The post From the Couch to Crushing It: A 4 Week Plan to Get Moving appeared first on Breaking Muscle.

There are no hard and fast rules for what you can and cannot do in mixing different styles into your workout routines. The following routines are meant to either complement or provide a foundation for your weekly regimen, whatever that may be. If you cannot make it to the gym or are looking for a pure home practice you should feel comfortable following this program either way.

So, in these workouts we combine kettlebell swings, bodyweight core movement and yoga sequences. You should have some familiarity with the movements, and if you don’t spend some time researching them and getting familiar with form.

We break the program out into two simple sessions that you can spread out during the week, as it suits your schedule.

• Session 1 will be a full workout with a full yoga class
• Session 2 will be a full workout with a shorter yoga class

You don’t need to remember a lot when it comes to pacing your workouts or yoga sessions. For instance, hold all yoga poses for five breaths unless otherwise indicated. Where you see the instruction Rest, we have two recommendations:

• After each round of 10, 15 and 25 reps, rest as needed listening to your body, from 30-60 seconds.
• After each your set of 50 swings, please rest as needed up to 3 minutes

You also don’t need much in the way of equipment. Just the following:

As for kettlebell weights, we suggest the following guidelines. Lower part of the range for women and the upper value for men:

One of your main objectives should be to learn and understand the flow of the program. Take your time reading through the routines, and mapping out the movements. They will challenge you and if you are unsure of what to do, look up the movements and get comfortable with them first. To support your journary through this download our app:

Free Download – Breaking Muscle Fitness Library

If you follow the movement patterns, and learn them, it will help you to create your own variations as you go along. Your body will tell you how it is working for you. Developing that understanding of the exercise sequences should be an important part of your commitment to a program. It is, as much as being a physical challenge, a way for you to learn your own programming.

Your body will tell you how it is working for you. Every one of you is different and only you know how you really feel.

It’s very important to realize that no one will make you do these workouts. You are your own coach and motivator. One way to stay on track and continue to evolve is to leverage the opportunity to learn from the routines here.

Week 1

Week 2

Week 3

Week 4

Full 3 Month Plan

If you are committed to seeing this plan through the full 3 months, please download the PDF workbook by following the link below. It contains all 12 weeks of workouts including the ones above. Learn the progressions. Work through them and adapt to your needs. Set yourself some goals and go for it.

Download Bodyweight Yoga Kettlebell Workout

The post 12-Weeks of No-Gym Workouts appeared first on Breaking Muscle.

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

Week 1: Day 2

• Walk 5 mins
• Jog 1-2 mins
• Repeat 5x

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

Week 1: 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

Week 1: 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. 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

Week 2: 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

Week 2: 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

Week 3: Day 2

30-45 minute Walk Outside.

• 25 Walking Lunges
• 10 Wide Arm Push Ups
• 10 NY City Ballet Push Ups
• 10 Staggered Arm Push Ups
• 10-20 Turkish Get Ups (Unweighted)
• 3x Extended Arm Plank Hold to Downward Dog:10-20 secs each position

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

Week 3: 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

Week 4: 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

Week 4: 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

Week 5: 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:

• 25 Horse Stance 1 Inch Lifts
• 25 Suhaila Squat 1 Inch Lifts
• 15 Burpees
• 15 Sprinter
• 15 Diamond Push ups
• 15 Twisting Windmill

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

Week 5: 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. 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

Week 6: 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

Week 6: Day 3

The post Find Your Inner Athlete: 12 Weeks of Beginner Workouts appeared first on Breaking Muscle.

Getting Started with the Beginner Workouts

If you are just starting out and are unfamiliar with the movements included in this cycle, please refer to the instructional videos included and make sure you understand the techniques involved and have access to the proper equipment and space.

Tracking your progress is invaluable in achieving the results you desire. It will aid you on your journey and help you make sure you’re using a load that is challenging enough to help you improve, but not so challenging that you’re risking burnout or injury.

The program is designed to be performed three times a week. Monday, Wednesday, Friday would be ideal. It will help to build strength, improve coordination and flexibility, and also improve anaerobic endurance.

The total number of sets and/or reps will generally get smaller as the program moves forward, meaning it is designed to transition from strength-endurance focused to pure strength over the twelve week period.

Download the complete twelve week program – click here.

Week 1

1. Movement Prep: Consider this the passive warm up. Lots of soft tissue stuff that incorporates foam rollers and/or roller stick tools to break up adhesions and bring some blood flow to the muscles.

2. Activation: The part of the workout that fires up the vestibular system. These drills are excellent for motor control and coordination.

• Crocodile breathing x10 breaths
• Creeping X-lift practice with a ball on your back

3. Intensification: During this phase of the workout, you will perform a “core-focused” drill that promotes developing total body tension for short, intense bursts. Your core temperature will rise and you will be ready for skill building.

• Farmer hold with DB, plate, or KB 3x:10
• Rotational stability plank x10 per side, :02 hold

4. Skill Building: This is the strength training portion of the session. It is referred to as skill building because an emphasis is put on the quality of the reps, not the quantity. There are typically two groups of three exercises. Perform each group of three as a circuit, one after the other. Rotate through the number of sets prescribed, then move on to the second group of three exercises before continuing to the next section of the workout.

Monday: 2X15 reps each

Friday: 3X10 reps each

• Pushup
• KB deadlift
• ½ kneeling hip flexor stretch with dowel x10
• KB goblet squat (level 1)
• DB bent-over row
• Side-lying windmill on foam roller

5. Metabolic Conditioning: Here you will improve your anaerobic fitness levels by performing a high intensity interval session for approximately five minutes. Overall time is kept to five minutes, with the work and rest ratios becoming more challenging as your fitness improves.

Monday: speed squats, 4 rounds of work :15, rest :30

Wednesday: 15-20 minutes of walking/jogging at 6/10 intensity level

Friday: speed squats, 5 rounds of work :15, rest :30

6. Cool Down: During the cool down, you will perform similar drills to the “Activation” section, except here they will function as total body resets. The drills included will help to bring down the heart rate gradually as well as recirculate blood after a high intensity finisher.

• Cross crawls x10
• Segmental rolls x3
• Rocking x10
• Foam roll as needed

Feel free to include any extra stretching and/or foam rolling you feel is needed after completing this section. Make sure to eat some kind of protein rich food/shake within 30-60 minutes to accelerate your recovery.

If it is your desire to participate in this program, make it a point to stick with it for its entirety, without mixing and matching workouts from other training programs. Make use of the tracking tool provided. It will be invaluable in keeping tabs on your progress.

The post Beginner Full Body Strength and Conditioning Workouts appeared first on Breaking Muscle.

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.

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.

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.

The post Approachable Beginner Workouts to Get You Into Shape Quickly appeared first on Breaking Muscle.

Beginner Workouts, Cycle 4: Getting Started

This beginner’s workout program will incorporate many of the skills from Cycle 3 of the beginner’s workouts while adding some new ones. If you are just starting out and are unfamiliar with the movements included in this cycle, please refer to the instructional videos included and make sure you understand the techniques involved and have access to the proper equipment and space.

To insure that you’re progressing, be sure to track each session in your training notebook.

The format of Cycle 4 is an alternating A and B workout. The program is designed to be performed three times a week. It will help to build strength, improve coordination and flexibility, and also improve anaerobic endurance. The total number of sets and/or reps will generally get smaller as the program moves forward, meaning it is designed to transition from strength-endurance focused to pure strength over the twelve week period.

Download the complete twelve-week program – click here.

The workouts are divided up in to chunks, each being its own separate piece. Perform each piece in the order it is written:

1. Movement Prep: Consider this the passive warm up. Lots of soft tissue stuff that incorporates foam rollers and/or roller stick tools to break up adhesions and bring some blood flow to the muscles.

2. Activation: The part of the workout that fires up the vestibular system and gets the juices flowing. These drills are excellent for motor control and coordination.

3. Intensification: During this phase of the workout, you will perform a “core” focused drill that promotes developing total body tension for short, intense bursts. Your core temperature will rise and your muscles will begin to wake up, becoming ready for the phase that follows.

4. Skill Building: This is the strength training portion of the session. It is referred to as skill building because an emphasis is put on the quality of the reps, not the quantity. There are typically two groups of three exercises. Perform each group of three as a circuit, one after the other. Rotate through the number of sets prescribed, then move on to the second group of three exercises before continuing to the next section of the workout. Perfect practice makes perfect technique.

5. Metabolic Conditioning: Here you will improve your anaerobic fitness levels by performing a high intensity interval session for approximately five minutes. Overall time is kept to five minutes, with the work and rest ratios becoming more challenging as your fitness improves.

6. Cool Down: During the cool down, you will perform similar drills to the “Activation” section, except here they will function more as total body resets. The drills included will help to bring down the heart rate gradually as well as recirculate blood after a high intensity finisher. Feel free to include any extra stretching and/or foam rolling you feel necessary after completing this section. Make sure to get some kind of protein rich food/shake in you within 30-60 minutes to accelerate your recovery!

If it is your desire to participate in this program, make it a point to stick with it for its entirety, without mixing and matching workouts from other training programs. Make use of the tracking tool provided. It will be invaluable in keeping tabs on your progress.

Week 1, Day A:

Movement Prep: Thoracic extensions over foam roller; Foam roll/stick work on thighs, IT bands, calves, and shins

Activation: Cross Crawl x10 each; Segmental Rolls x3 each

Intensification: Farmer Hold with DB/Plate/KB 3x10s; Rotational Stability Plank x10ea side (2 sec. hold)

Skill Building: Two circuits of three exercises, performed in order with no rest between movements, unless necessary.

Circuit 1:

• Double KB clean
• Goblet grip reverse lunge
• Half-kneeling hip flexor stretch with dowel X10

Circuit 2:

• Goblet squat (level 1)
• Bent over row with KB
• Hitchhiker X10

Metabolic Conditioning: Speed Squats in place: 4 rounds of 15 seconds work, 30 seconds recovery (4×15:30)

Cool Down: Cross Crawls x10ea, Segmental Rolls x3ea, Rocking x10, Foam roll as needed

Week 1, Day B:

Movement Prep: Thoracic extensions over foam roller; Foam roll/stick work on thighs, IT bands, calves, and shins

Activation: Cross Crawl x10 each; Segmental Rolls x3 each

Intensification: Kettlebell Rack Walk for time (3x10sec ea)

Skill Building: Two circuits of three exercises, performed in order with no rest between movements, unless necessary.

Circuit 1:

• KB single-leg deadlift (weight in both hands)
• Harstyle push up (modify if needed)
• Rocking X10 + KB halos X5

Circuit 2:

• KB goblet squat (level 1)
• Rotational stability plank X10.side, 2 second hold
• Hitchhiker X10 + hip flexor stretch with dowel X10

Metabolic Conditioning: Crawling (knees off ground if possible) (4×15:30)

Cool Down: Cross Crawls x10ea; Segmental Rolls x3ea; Rocking x10; Foamroll as needed

The post 12 Weeks of Full Body Workouts for Beginners appeared first on Breaking Muscle.

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 12: 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:

• KB Turkish get up: 3 per side, attempt with program minimum weights
• KB swing practice: 2 rounds of 25 reps

Start building up the weight slowly for the get ups. Get ups won’t truly test you until they get heavy, but be sure to keep the arm up overhead, shoulder packed tightly, and eyes on the bell until you’re standing. Imagine it is 100 pounds! Don’t let it come forward, ever.

Ladder: 4 rounds of 1, 2, 3, 4, and 5 reps of each movement

• Kettlebell swing (2, 4, 6, 8, 10 reps)
• Renegade row, each side (maintain strict plank form on these!)
• Goblet squat with pry and counterbalance
• Push up
• Plank 30 seconds
• Rocking+wallslide/hip flexor stretch+stick windmill (alternate each set)

Notes on the goblet squat with pry and counterbalance: when you pry your elbows in to your knees and push out, slightly extend your elbows. The bell should stay at chest level as you push it away a few inches. This is your counter balance.

As you counter balance, slowly rock your hips back and lower to the ground, while still maintaining solid foot contact and without pushing your knees over your toes. If you do it correctly, you’ll maintain a tall spine, packed shoulders, and feel your glutes working incredibly hard on the way up.

To cool down, repeat the warm up.

Week 12: Day 2 (EASY)

Foam roll

Warm up:

Repeat day 1 warm up

Workout:

• Get up 3/3
• 10 KB swings every minute on the minute for 10 minutes
• 15 minute walk/jog/bike intervals (20 seconds fast, 40 seconds slow)

To cool down, repeat the warm up.

Week 12: Day 3 (MEDIUM)

Foam roll

Warm up:

Repeat day 1 warm up

Workout:

• KB get up 3/3
• Swing practice 3X15

Circuit 1: 5 sets of 5 (at program minimum weights)

• Goblet squat with pry and counterbalance
• Push up
• Rocking + Wallslides

Circuit 2: 5 sets of 5 (at program minimum weights)

• KB swings
• Renegade row
• Hip flexor stretch+stick windmill

To cool down, repeat the warm up.

The post Beginner Workout: Cycle 3, Week 12 appeared first on Breaking Muscle.

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 11: 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)
• KB Turkish get up: 3 per side
• KB swing practice: 2 rounds of 25 reps

Start building up the weight slowly for the get ups. Get ups won’t truly test you until they get heavy, but be sure to keep the arm up overhead, shoulder packed tightly, and eyes on the bell until you’re standing. Imagine it is 100 pounds! Don’t let it come forward, ever.

Ladder: 3 rounds of 1, 2, 3, 4, and 5 reps of each movement

• Kettlebell swing (2, 4, 6, 8, 10 reps)
• Renegade row, each side (maintain strict plank form on these!)
• Goblet squat with pry and counterbalance
• Push up
• Plank 25 seconds
• Rocking+wallslide/hip flexor stretch+stick windmill (alternate each set)

Notes on the goblet squat with pry and counterbalance: when you pry your elbows in to your knees and push out, slightly extend your elbows. The bell should stay at chest level as you push it away a few inches. This is your counter balance.

As you counter balance, slowly rock your hips back and lower to the ground, while still maintaining solid foot contact and without pushing your knees over your toes. If you do it correctly, you’ll maintain a tall spine, packed shoulders, and feel your glutes working incredibly hard on the way up.

To cool down, repeat the warm up.

Week 11: Day 2 (EASY)

Foam roll

Warm up:

Repeat day 1 warm up

Workout:

• Get up 3 per side
• 10 KB swings every minute on the minute for 9 minutes
• 15 minute walk/jog/bike intervals (20 seconds fast, 40 seconds slow)

To cool down, repeat the warm up.

Week 11: Day 3 (MEDIUM)

Foam roll

Warm up:

Repeat day 1 warm up

Workout:

• KB get up 3/3

Circuit 1: 4 sets of 5 (at program minimum weights)

• Goblet squat with pry and counterbalance
• Push up
• Rocking + Wallslides

Circuit 2: 4 sets of 5 (at program minimum weights)

• KB swings
• Renegade row
• Hip flexor stretch+stick windmill

To cool down, repeat the warm up.

The post Beginner Workout: Cycle 3, Week 11 appeared first on Breaking Muscle.

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 10: 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: 1 each side (1/1)
• KB Turkish get up: 2 per side
• KB swing practice: 2 rounds of 25 reps

Start building up the weight slowly for the get ups. Get ups won’t truly test you until they get heavy, but be sure to keep the arm up overhead, shoulder packed tightly, and eyes on the bell until you’re standing. Imagine it is 100 pounds! Don’t let it come forward, ever.

Ladder: 2 round2 of 1, 2, 3, 4, and 5 reps of each movement

• Kettlebell swing (2, 4, 6, 8, 10 reps)
• Renegade row, each side (maintain strict plank form on these!)
• Goblet squat with pry and counterbalance
• Push up
• Plank 20 seconds
• Rocking+wallslide/hip flexor stretch+stick windmill (alternate each set)

Notes on the goblet squat with pry and counterbalance: when you pry your elbows in to your knees and push out, slightly extend your elbows. The bell should stay at chest level as you push it away a few inches. This is your counter balance.

As you counter balance, slowly rock your hips back and lower to the ground, while still maintaining solid foot contact and without pushing your knees over your toes. If you do it correctly, you’ll maintain a tall spine, packed shoulders, and feel your glutes working incredibly hard on the way up.

To cool down, repeat the warm up.

Week 10: Day 2 (EASY)

Foam roll

Warm up:

Repeat day 1 warm up

Workout:

• Shoe get up/real get up 1:2
• 10 KB swings every minute on the minute for 8 minutes
• 15 minute walk/jog/bike intervals (20 seconds fast, 40 seconds slow)

To cool down, repeat the warm up.

Week 10: Day 3 (MEDIUM)

Foam roll

Warm up:

Repeat day 1 warm up

Workout:

• KB get up 3/3

Circuit 1: 3 sets of 5 (at program minimum weights)

• Goblet squat with pry and counterbalance
• Push up
• Rocking + Wallslides

Circuit 2: 3 sets of 5 (at program minimum weights)

• KB swings
• Renegade row
• Hip flexor stretch+stick windmill

To cool down, repeat the warm up.

The post Beginner Workout: Cycle 3, Week 10 appeared first on Breaking Muscle.

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 9 – “Groovin'”: 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: 2 each side (2/2)
• KB Turkish get up: 1 per side
• KB swing practice: 2 rounds of 25 reps

Start building up the weight slowly for the get ups. Get ups won’t truly test you until they get heavy, but be sure to keep the arm up overhead, shoulder packed tightly, and eyes on the bell until you’re standing. Imagine it is 100 pounds! Don’t let it come forward, ever.

Ladder: 1 round of 1, 2, 3, 4, and 5 reps of each movement

• Kettlebell swing (2, 4, 6, 8, 10 reps)
• Renegade row, each side (maintain strict plank form on these!)
• Goblet squat with pry and counterbalance
• Push up
• Plank 15 seconds
• Rocking+wallslide/hip flexor stretch+stick windmill (alternate each set)

Notes on the goblet squat with pry and counterbalance: when you pry your elbows in to your knees and push out, slightly extend your elbows. The bell should stay at chest level as you push it away a few inches. This is your counter balance.

As you counter balance, slowly rock your hips back and lower to the ground, while still maintaining solid foot contact and without pushing your knees over your toes. If you do it correctly, you’ll maintain a tall spine, packed shoulders, and feel your glutes working incredibly hard on the way up.

To cool down, repeat the warm up.

Week 9 – “Groovin'”: Day 2 (EASY)

Foam roll

Warm up:

Repeat day 1 warm up

Workout:

• Shoe get up/real get up 2:1
• 10 KB swings every minute on the minute for 7 minutes
• 15 minute walk/jog/bike intervals (20 seconds fast, 40 seconds slow)

To cool down, repeat the warm up.

Week 9 – “Groovin'”: Day 3 (MEDIUM)

Foam roll

Warm up:

Repeat day 1 warm up

Workout:

• KB get up 3/3

Circuit 1: 3 sets of 5 (at program minimum weights)

• Goblet squat with pry and counterbalance
• Push up
• Rocking + Wallslides

Circuit 2: 3 sets of 5 (at program minimum weights)

• KB swings
• Renegade row
• Hip flexor stretch+stick windmill

To cool down, repeat the warm up.

The post Beginner Workout: Cycle 3, Week 9 appeared first on Breaking Muscle.

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 8 – “Groovin'”: 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)

Ladder: 5 rounds of 1, 2, and 3 reps of each movement

• Push up
• Kettlebell swing (2, 4, 6 reps)
• Plank (30 seconds)
• Rocking + wall slides/hip flexor stretch + stick windmill

To cool down, repeat the warm up.

Week 8 – “Groovin'”: Day 2 (EASY)

Foam roll

Warm up:

Repeat day 1 warm up

Workout:

• Swing practice: 16 sets of 5
• 15 minute walk/jog/bike intervals (15 seconds fast, 45 seconds slow)

To cool down, repeat the warm up.

Week 8 – “Groovin'”: Day 3 (MEDIUM)

Foam roll

Warm up:

Repeat day 1 warm up

Workout:

• Shoe get up 3/3

Circuit 1: 3 sets of 8

• Goblet squat with pry (lighter)
• Push up
• Rocking + Wallslides

Circuit 2: 3 rounds

• KB swings X10
• Plank 20 seconds
• Hip flexor stretch+stick windmill

To cool down, repeat the warm up.

The post Beginner Workout: Cycle 3, Week 8 appeared first on Breaking Muscle.

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 7 – “Groovin'”: 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)

Ladder: 4 rounds of 1, 2, and 3 reps of each movement

• Goblet squat
• Push up
• Kettlebell swing (2, 4, 6 reps)
• Plank (25 seconds)
• Rocking + wall slides/hip flexor stretch + stick windmill

To cool down, repeat the warm up.

Week 7 – “Groovin'”: Day 2 (EASY)

Foam roll

Warm up:

Repeat day 1 warm up

Workout:

• Swing practice: 14 sets of 5
• 12 minute walk/jog/bike intervals (15 seconds fast, 45 seconds slow)

To cool down, repeat the warm up.

Week 7 – “Groovin'”: Day 3 (MEDIUM)

Foam roll

Warm up:

Repeat day 1 warm up

Workout:

• Shoe get up 3/3

Circuit 1: 3 sets of 8

• Goblet squat with pry (lighter)
• Push up
• Rocking + Wallslides

Circuit 2: 3 rounds

• KB swings X10
• Plank 25 seconds
• Hip flexor stretch+stick windmill

To cool down, repeat the warm up.

The post Beginner Workout: Cycle 3, Week 7 appeared first on Breaking Muscle.