Find Your Inner Athlete: 12 Weeks of Beginner Workouts

Jessica Hedrick


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 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





  • 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.

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