Movement

4 Week Workout for Beginners

Week 1: walking + planks

Week 2: walking + pull-ups, push-ups, sit-ups 

Week 3: jogging + push-ups, sit-ups

Week 4: running + pull-ups, sit-ups 


And all of these workouts for beginners can be done at home, or in a gym and require no equipment!

Why?! Because we are looking to take it slow and keep it simple…

Remember, the most important thing is building the HABIT of working out…

Starting to carve time out daily to get our fitness on.

And the longer you keep this habit going the better…

So just like how a snowball gains momentum while rolling down a hill…

Let’s start slow, build momentum, and then you won’t be able to stop.

Which is exactly how we create a smooth and healthy lifestyle for ourselves!

Week 1: walking + planks 

This is what we mean by taking it slow and keeping it simple.

A plank is one of the most basic workout positions and is so foundational.

Simply hold yourself upright in a push-up position.

There are different variations as well, play around if you feel like it!

Here are some ideas to get you going: start high, go low, touch your hand on your shoulders, raise a leg, jump in and out.

Walking. Something so easy to do that EVERYONE can do it.

Wheel if you are in a wheelchair…

Modify this activity to whatever walking is for you…

The reason for this walking?

To begin carving out that time daily to work your body out…

There are 1,000 other things that you may rather be doing, and if you work out enough times throughout a few weeks,

You’ll begin to enjoy working out and getting your body moving!

Here is our regime for this first week: 

Time: 40 minutes

Frequency: 5-7 times this week

  • 10 minutes total of planks → go as long as you can and stop when you need to, try to improve your time every day. 
  • 30 minutes total of walking → set a timer for 15 minutes, walk out your house, turn around when the timer goes off. 

Week 2: pull, push, & sit-ups + walking

That first week is in the books…

So let me ask, did you do what you said you are going to do?

How does that make you feel?

This week is all about keeping it simple, with a turn of the dial slightly to increase intensity…

And why are we keeping this so simple again?

To gain the habit of carving out time daily to work your body out…

Here is our regime for this second week: 

Time: 40 minutes

Frequency: 5-7 times this week

  • Perform pull-ups, push-ups, and sit-ups for 10 minutes total → go as long as you can on each exercise and stop when you need to, then move onto the next. Try to improve your total number of reps (focusing on form first).
  • 30 minutes total of walking → set a timer for 15 minutes, walk out of your house, turn around when the timer goes off. 

Week 3: jogging + push-ups & sit-ups 

So, week 1 and 2  → done.

And again, we are turning up the heat a little bit on week 3…

Keeping it simple though…

So we can actually stick to this for the long term… 

Here is our regime for this third week: 

Time: 40 minutes

Frequency: 5-7 times this week

  • Perform push-ups and sit-ups for 10 minutes in total → go as long as you can on each exercise and stop when you need to, try to improve your total number of reps (focusing on form first).
  • 30 minutes total of jogging → set a timer for 15 minutes, jog out your house, turn around when the timer goes off. Jog for as long as you can, walk if you need to, but try to go for the full 30 minutes, keeping it slow. 

Week 4: running + pull-ups & sit-ups

The grand finale of this foundation building workout…

Hey, great things take time, and you’ve been putting the time in to work on YOU…

And naturally, the most important [thing] in this life is our bodies…

Let’s continue to take care of it… 

Here is our regime for this fourth and final week: 

Time: 40 minutes

Frequency: 5-7 times this week

  • Perform pull-ups and sit-ups for 10 minutes in total → go as long as you can on each exercise and stop when you need to, try to improve your total number of reps (focus on form first).
  • 30 minutes total of running →set a timer for 15 minutes, run out your house, turn around when the timer goes off. Run for as long as you can, jog if you need to, but try and go for the full 30 minutes of running, keeping it slow.  

And your run doesn’t have to be fast…

This is important: while running, you should be able to hold a conversation (even if you’re by yourself)! 

But understand it’s not a sprint, rather it is moving slightly faster than a jog… 

Overview: 

The reason this workout for starters is starting slow is to begin to build that habit of carving time out daily to get your fitness on…

The reason we are starting easy is so you have no excuse to not get your workout done…

  • Week 1: walking + planks 
  • Week 2: walking + pull-ups, push-ups, sit-ups 
  • Week 3: jogging + push-ups, sit-ups
  • Week 4: running + pull-ups, sit-ups 

Each workout is 10 minutes followed by a 30 minute light cardio session!

Happy moving! ♡
x Corie

PS- A shoutout and big thank you to Joey DiAndrea for his contribution to this 4 Week Workout for Beginners! You’re knowledge and creativity are inspiring and you’re willingness to share and contribute is much appreciated ♡

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