week five – beginner
In the Beginner workout program, you will complete the same exercises for 4 weeks with the cardio portion changing every 2 weeks.
This workout program was designed so you can master the form and technique of each exercise. It takes about 4-5 weeks for your body to acclimate to a workout routine. At week 5, we will introduce new exercises that you will complete for the remaining 4 weeks of the program.
Every week, there are a total of 3 workout days and 2 cardio days. You can complete them on whichever days fit your schedule best or complete both the workout and cardio in the same day.
DAY 1
WARM-UP
A1
Super Set
2 supersets, 60 seconds of rest in between
Hip Stretch
2 sets, 30 sec
A2
Super Set
2 supersets, 60 seconds of rest in between
Kneeling Side Plank
2 sets, ALAP
A3
Super Set
2 supersets, 60 seconds of rest in between
Bodyweight Squat
10 reps
WORKOUT
B
Dumbbell Step Up
4 sets, 6 reps, 30 sec rest
C
Dumbbell Chest Press
4 sets, 6 reps, 30 sec rest
D
Dumbbell Reverse Lunge
4 sets, 6 reps, 30 sec rest
E
Dumbbell Overhead Arnold Press
4 sets, 6 reps, 30 sec rest
F1
Super Set
2 supersets, 60 seconds of rest in between
Kettlebell Swing
10-15 reps
F2
Super Set
2 supersets, 60 seconds of rest in between
Side Plank
ALAP (each side)
DAY 2
WARM-UP
A1
Super Set
2 supersets, 60 seconds of rest in between
Resistance Band Pronated Pull Apart
10 reps
A2
Super Set
2 supersets, 60 seconds of rest in between
Hip Swing
5 reps (each side)
WORKOUT
B
Single Leg Deadlift
4 sets, 6 reps, 30 sec rest
C
Dumbbell Bench Row
4 sets, 6 reps, 30 sec rest
D
Dumbbell Sumo Squat
4 sets, 6 reps, 30 sec rest
E
Plate Woodchopper
4 sets, 6 reps, 30 sec rest
F1
Super Set
2 supersets, 60 seconds of rest in between
Bodyweight Rollup
5 reps
F2
Super Set
2 supersets, 60 seconds of rest in between
Bodyweight Oblique Twist
10 reps
DAY 3
WARM-UP
A1
Treadmill Walk
5 minutes, Zone 3
A2
Push Up
AMRAP (As Many Reps as Possible) in 60 sec
CIRCUIT
B1
Circuit
3 circuits, 20 sec rest
Bodyweight Walking Lunge
30 sec
B2
Circuit
3 circuits, 20 sec rest
Bodyweight Inchworm with Up Dog
30 sec
B3
Circuit
3 circuits, 20 sec rest
Bodyweight Marching Bridge
30 sec
B4
Circuit
3 circuits, 20 sec rest
Jumping Squats
30 sec
CARDIO
DAY 1
Zone 1: 20 min
Zone 2: 15 min
Zone 3: 10 min
DAY 2
8 Circuits
Zone 1: 45 sec
Zone 4: 45 sec
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