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Beginner Workout: Cycle 1
The first cycle of the beginner workout will focus on the basics of building a
successful fitness program. Journey into a renewed healthy lifestyle as you
develop a new fitness routine and have fun.
Beginner Workout: Cycle 1, Week 1, Day 1
/>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.

The first cycle of the beginner workout will focus 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 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
1

Beginner Workout: Cycle 1, Week 1, Day 2
/>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.

The first cycle of the beginner workout will focus 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.
2
Enjoy your athletic journey. Smile and get to it!
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
Forward Fold
3
Frog Squat
Straddle Stretch Forward
Straddle Stretch Left Straddle Stretch Right
Beginner Workout: Cycle 1, Week 1, Day 3
/>4
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.

The first cycle of the beginner workout will focus 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 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.

Click here to look for Yoga Alliance Certified Teachers in your area.
Beginner Workout: Cycle 1, Week 2, Day 1
/>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.

The first cycle of the beginner workout will focus 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 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
5
6
7
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
Beginner Workout: Cycle 1, Week 2, Day 2
/>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.

The first cycle of the beginner workout will focus 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 2, Day 2
8
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
Frog Squat
9
Forward Fold
Beginner Workout: Cycle 1, Week 2, Day 3
/>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.

The first cycle of the beginner workout will focus 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 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.
10

Beginner Workout: Cycle 1, Week 3, Day 1
/>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.

The first cycle of the beginner workout will focus 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: Kettlebell & Core Ladder
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
11
Beginner Workout: Cycle 1, Week 3, Day 2
/>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.

12
The first cycle of the beginner workout will focus 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 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
Beginner Workout: Cycle 1, Week 3, Day 3
/>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.

The first cycle of the beginner workout will focus 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 3
Find a Beginners or Intro to Rock Climbing Class in your area.
Beginner Workout: Cycle 1, Week 4, Day 1
/>13
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.

The first cycle of the beginner workout will focus 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
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
14
Pigeon
Straddle Stretch

Forward Fold

Beginner Workout: Cycle 1, Week 4, Day 2
/>15
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.

The first cycle of the beginner workout will focus 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 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
16
Kettlebell Deadlift
17
Goblet Squat
18
Kettlebell Swing
Stretch
Crescent Lunge R Leg 30 secs
Warrior 1 R Leg - Hands Clasped Behind Back with Forward Fold 30 secs

Wide Leg Forward Fold 30 secs
Crescent Lunge L leg 30 secs
Warrior 1 L Leg - Hands Clasped Behind Back with Forward Fold 30 secs
Wide Leg Forward Fold 30 secs
Downward Dog 30 secs
Forward Fold 30 secs
Tadasana 30 secs
Beginner Workout: Cycle 1, Week 4, Day 3
/>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.

The first cycle of the beginner workout will focus 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.
19
Enjoy your athletic journey. Smile and get to it!
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

Beginner Workout: Cycle 1, Week 5, Day 1

/>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.

The first cycle of the beginner workout will focus 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 5, Day 1
15x Russian Twist
Bow Pose 10-20 secs
Reverse Plank 10-20secs
25x Bicycles - Elbow to Knee
10x Turkish Get Ups
20
Russian Twist
Bicycle
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
Beginner Workout: Cycle 1, Week 5, Day 2
/>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.
21

The first cycle of the beginner workout will focus 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 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
25 Horse Stance 1 Inch Lifts
25 Suhaila Squat 1 Inch Lifts
15 Burpees
15 Sprinter
15 Diamond Push ups
15 Twisting Windmill

Repeat 4x
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
Beginner Workout: Cycle 1, Week 5, Day 3
/>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.

The first cycle of the beginner workout will focus 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 5, Day 3
22
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.

Click here for an example of a CrossFit training center.
Beginner Workout: Cycle 1, Week 6, Day 1
/>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.

The first cycle of the beginner workout will focus 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 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
23
Sphinx Pose
Beginner Workout: Cycle 1, Week 6, Day 2
/>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.

The first cycle of the beginner workout will focus 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 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
Beginner Workout: Cycle 1, Week 6, Day 3
/>24
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.

The first cycle of the beginner workout will focus 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 6, 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 Olympic Lifting
class in your area.
Here is an example of an Olympic lifting gym.
Beginner Workout: Cycle 1, Week 7, Day 1
/>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.

The first cycle of the beginner workout will focus 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
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
25