Find Your Inner Athlete: 12 Weeks of Beginner Workouts - Page 3

Jessica Hedrick

Contributor - Creative Movement & Beginner Workouts

San Francisco, California, United States

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 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



  • 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




  • 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.




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