Beginning Bodyweight Program

About

What you should expect

The Beginner Bodyweight Exercise Program is specifically designed to get you started on your journey to achieving optimal health and fitness.  

You will learn how you can use your own bodyweight to do simple exercises at any time in any location without the use of equipment. 

If you find that you are not challenged with the beginner level exercises, then you should immediately advance to the intermediate exercises. 

If you find that you are struggling to reach the recommended amount of reps, or complete the suggested time don’t worry! Feel free to slow down and take breaks when needed. When you feel like you can go again, do it! The more you practice the better you will get!

Bodyweight videos: The Exercise videos are made up of two parts, cardio and strength. The cardio section has 4 - 20 second exercises with a 5 second transition in between. After completing all 4 exercises you will rest for 20 seconds then repeat the cardio section 2 more times. The Strength section has 4 - 20 second exercises with a 5 second transition in between. After completing all 4 exercises you will rest for 20 seconds then repeat the strength section 2 more times. 


What is an Active Rest Day?

On Active Rest Days you will do something active that you enjoy for 30 minutes.  It could be going for a walk, riding a bike, or playing in the yard with your kids.   

Doing something active for 30 minutes each day is an opportunity for you to develop good lifestyle habits while giving your muscles and joints a break.  

If you are feeling great on an Active Rest Day and want to exercise, just pick any day’s program and do it. If it’s nice outside, consider doing some speed walking for 30 minutes. You are also welcome to walk after any of your 3, 21-day fit exercise routines for however long you would like. 


Key to Success 

Remember to always warm up and cool down before and after each workout. A great warm up starts with 2 minutes of walking, followed by 2-3 minutes light stretching, then finish with 1-2 minutes light jogging (or other cardio movement). The goal here is to warm up your muscles allowing for proper range of motion.

Similarly a cool down should include the same but in reverse order. 1-2 minutes of light jogging (or other cardio movement). 2-3 minutes stretching (or foam rolling) 2 minutes light walking. The goal here is to bring your heart rate back down to a normal rate. 


Disclaimer

If you are pregnant or suffering from any health illnesses we encourage you to consult with your healthcare professional before starting this program. If during any of the exercises you experience shortness of breath, dizziness or don't feel right, stop immediately and consult with your healthcare professional before proceeding.



Week 1


Week 1


Whether you follow the schedule below or make your own, all that matters is that you get at three days of bodyweight and four days of active rest. 


What is active rest? Active rest includes any activity physical activity that you enjoy. This could be riding a bike, playing in the yard with your kids, or taking a walk. 


Day 1

Warm up for 5 minutes

Cool down for 5 minutes

Day 2 

Active Rest

Day 3

Warm up for 5 minutes

Cool down for 5 minutes

Day 4

 Active Rest 

Day 5

Warm up for 5 minutes

Cool down for 5 minutes

Day 6

Active Rest 

Day 7

Active Rest 

Week 2


Week 2

Whether you follow the schedule below or make your own, all that matters is that you get at three days of bodyweight and four days of active rest. 

What is active rest? Active rest includes any activity physical activity that you enjoy. This could be riding a bike, playing in the yard with your kids, or taking a walk.



Day 1

Warm up for 5 minutes

Cool down for 5 minutes

Day 2

Active Rest 

Day 3

Warm up for 5 minutes

Cool down for 5 minutes

Day 4

Active Rest 

Day 5

Warm up for 5 minutes

Cool down for 5 minutes

Day 6

Active Rest 

Day 7

Active Rest 

Week 3

Week 3

Whether you follow the schedule below or make your own, all that matters is that you get at three days of bodyweight and four days of active rest. 

What is active rest? Active rest includes any activity physical activity that you enjoy. This could be riding a bike, playing in the yard with your kids, or taking a walk.



Day 1

Warm up for 5 minutes
Cool down for 5 minutes

Day 2 

Active Rest 

Day 3

Warm up for 5 minutes
Cool down for 5 minutes

Day 4

Active Rest 

Day 5

Warm up for 5 minutes
Cool down for 5 minutes

Day 6

 Active Rest 

Day 7

Active Rest 





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