Absolute Beginner’s Workout – Part 1


Tired of finding workouts that are too hard and do not have any modifications?  SkinnyMs. has put together workouts designed for those people who responded to our question on SkinnyMs. Fitness Facebook about wanting Absolute Beginner Workouts.  These workouts are put together with modified and simple exercises that are not overly intensive and are doable for anyone, regardless of size or age.

For those of you who find our daily workouts or Tabatas are too difficult, these workouts are for you!  We want to help get you on the road to being in amazing shape and more importantly, healthy!  If you have already started your weight loss journey we would love for you to join us in this series of beginner workouts.

This is the first of the Absolute Beginner Workout Series.  The workouts will be slightly more challenging each time.  For each workout we will have an “Absolute Beginner” version and a “Beginner” version.  We have an Absolute Beginner workout for people who chose not to use weights and prefer the exercises sitting or laying.  Then we also have just regular Beginner versions.

In the Absolute Beginner Workout we will have six exercises.  You will need little or no weight, you can also use water bottles if you like, a yoga mat, a chair, and a wall to lean against!  Our goal is 10-15 repetitions per exercise and 2 rounds of this circuit.

Here’s a stretching video to get you ready for this workout:

Absolute Beginner’s Workout:
1. Donkey Kicks
2. Sitting Leg Extensions
3. Inner/Outer Thigh Segment
4. Wall Push Up
5. Sitting Bicep Curl
6. Sitting Tricep Extensions

In the Beginner Workout below we will have six exercises.  You will need light dumbbells, a yoga mat, and plenty of water!  Our goal is to do 10-15 repetitions of each exercise and two circuits.

Beginner’s Workout:

1. Donkey Kicks with Pulses
2. Standing Leg Extensions
3. Inner/Outer Thigh Segment
4. Modified Push Up
5. Standing Bicep Curl
6. Standing Tricep Extensions

As we are preparing to launch a new fitness program for anyone, regardless of size or age, we would love your feedback regarding the workouts above…too difficult, too easy?  Leave a comment below with your feedback. After all, the new fitness program will be for you!

If you find that you enjoy these workouts and are ready to make a commitment to an exercise plan, but want something slightly more challenging, check our SkinnyMs. Total Body Transformation! 

Exercise and health are matters that vary from person to person. Participants of this program should speak with their doctors about their individual needs before starting any exercise program. This Web site is not intended as a substitute for the medical advice and supervision of your personal physician. Any application of the recommendations set forth in the following pages is at the viewer’s discretion and sole risk. See your physician before beginning any exercise program. This is especially important if your family has a history of heart disease, high blood pressure, high cholesterol, diabetes, arthritis, obesity, cigarette smoking, or other health conditions. If you have any doubts whatsoever, consult your physician.

58 Comments on "Absolute Beginner’s Workout – Part 1"

  1. me**  August 16, 2012

    Will these work if you can not stand or get down on the floor?

    • Skinny Ms.  August 16, 2012

      Yes, you can do all the upper body exercises. I'll email you to get more info.

  2. Virginia  August 16, 2012

    I'm excited to try these! I'm very strong, but my endurance is terrible, and my flexibility is bad, too. Too many hours spent in an office chair. Complicating this is that I have lupus and fibromyalgia, so it I overexert myself by doing as many reps/as much weight of an exercise as I can, the soreness is so bad and lasts so long that I get discouraged. I think this is a good balance of challenging but moderate enough that I can stick with it. 🙂

    • Skinny Ms.  August 17, 2012

      Virginia, Thank you so much for the feedback. This is the response I was hoping for!! I'm so excited about Shape Up Size Down Fitness…lots to come!!! 😀

  3. Noor Taha  August 17, 2012

    Excellent idea to have these beginner workouts. Thank you.

    • Skinny Ms.  August 17, 2012

      Noor Taha, Thank-you! Are goal is to provide workouts for every fitness level, size, weight and age. 🙂

  4. Kristie M.  August 31, 2012

    Just did the first absolute beginner workout and really liked it. I have one small suggestion. Getting up and down off the floor is tough, can you do all the floor at once? That was a great way to begin my morning. I did it in my bedroom without disturbing the kids. Hoping I make this part of every morning. I already feel more energized!!

    • Skinny Ms.  September 1, 2012

      kristie, That's a great idea. I love getting feedback as it really helps me to know what our readers want and need. Thanks and I'll make that happen in all future workouts. And as always…give us your feedback, it's much appreciated! 😀

    • Erin  January 10, 2013

      Great idea to do it in the morning Kristie!! I think I'll try that too!

  5. Sue  January 10, 2013

    Thanks for making something for absolute beginners! I did the work out today and will probably try the beginner next time. With my fitness level I may go back and forth between the two. I think I will need to follow up with a short walk at least though to get some cardio. Thanks again.

    • Skinny Ms.  January 12, 2013

      Sue, That’s fantastic! We’ll be adding more beginner videos all the time.

  6. Erin  January 10, 2013

    How long do I do the first workout? And where is the next one? Most of the stuff was pretty easy for me, but I can feel it from just that little bit, yay!!! Do you have any simple cardio to pair with this?

  7. sweetpea7834  April 8, 2013

    I really enjoyed these work outs the first circuit seemed kind of easy but by the time i did the second circuit i was really starting to feel it all over and was pushing myself…im looking forward to starting a new daily routine with these exercises. thank you for helping me to get healthy again!

  8. Carla  June 2, 2013

    i need a beginner ab work out. I can't do a sit up without tucking my feet under a chair and it's been so long since I did that, I probably can't even do that! Any suggestions on how to get your abs in shape to be able to do a proper ab workout?

  9. Sherri  July 22, 2013

    Thank you for using fuller figured ladies for some of the workouts. That's encouraging for someone like myself who is just beginning my weight loss journey. Other websites mean well, but when the video presents an already skinny and fit person demonstrating the exercises, it's a little more than depressing.

    • Skinny Ms.  July 23, 2013

      Sherri, You are so welcome! We will be doing more Shape Up Size Down Workouts…be on the lookout! 🙂

  10. Joan  July 31, 2013

    That is so right Sherri, i was also pleasantly surprised when you were using plus size models for the exercise, keeps it real. Thanks again skinnyms 🙂

  11. Tracey  August 4, 2013

    Thank you so much! This is exactly what I've been looking for. Everybody has to start somewhere. I can't do 25 Burmese … Probably can't even do 1 but I CAN do these. Perfect for true beginners!

  12. Vonnie  August 7, 2013

    I just found this site and watched the video. I know I will be able to do the absolute beginners work out, and for some one who is overweight and older, just what I need to help me start exercising again and help me get into shape. Looking forward to seeing all videos and doing all the exercises. Just the help I need. Thank you so much.

    • Skinny Ms.  August 7, 2013

      Vonnie, You are so welcome!! We have a lot more Beginner’s Workouts coming…. 🙂

  13. Lee  February 5, 2014

    Thank you so much! I have Fibro and I suffer from fatigue along with the pain. I am going to try the absolute beginner workout. I have been told that I have lost mobility and I will not get all of it back, but maybe I can keep from losing more if I do simple things.

    • GaleCompton  February 8, 2014

      Lee, Keep us posted. 🙂

  14. Susan  April 12, 2014

    I have been walking everyday now for over a year.. I changed my eating habits(don't like the diet word) and have lost 162 pounds so far. I just needed to really start toning and getting a work out I could start off with and stick to. This is perfect!! So along with my 5 mile walk in the morning I can do this at night! Love this site and can't wait to do more!!!

    • SkinnyMs  April 13, 2014

      Susan, That's fantastic!!! We love providing content that motivates and helps people get in shape, the healthy way! 🙂 Please keep us posted on your progress.

  15. Hayley  September 15, 2015

    How many times a week should I do the first workout? Or is a daily thing?

    • SkinnyMs  September 16, 2015

      As an absolute beginner, start by following this program 3-4 times per week on non-consecutive days. As you build your fitness level, you can increase the workout to 5 days per week.

  16. jenna  January 8, 2016

    Just out of curiosity, I am newly following the weight watchers points plus plan, and I completed the beginners workout throughout twice, with 15 reps each, as suggested. I was wondering how many calories were burned, or how many workout points I earned? Just so that i can record it in my book. Thanks!

    • Gale Compton  January 9, 2016

      Jenna, We don’t calulate calories burned unless specified. This is on list of “To Dos” but as of yet,
      we haven’t found a way to accurately calculate calories buned for most workouts.

  17. Lisa  January 9, 2016

    I just found your website & im very excited about trying some of your devious looking recipes. I was even more excited when I saw your excercises for beginnings. I did them & liked it. Thank you for understanding that there are some people out there who are definitely not as advanced as others in the fitness world. I really like your website.

    • Gale Compton  January 9, 2016

      Lisa, Thank you so much for the positive feedback. We work really hard to make sure everyone, regardless of fitness level, finds workouts that are both doable and effective. Not everyone is a seasoned athletic, and we always keep that in mind when creating our workouts.

      We have a beginner’s workout calendar coming out very soon. It’s free and downloadable. I think you’ll love it. 🙂

  18. Pam  January 19, 2016

    Thank you!! Finally, a work out that I can do with the physical challenge of a bad knee and too many hours sitting in a office chair. It’s very frustrating to have been fit all your life and have one knee take that away from you. I love the absolute beginner’s workout and although I can’t do the first exercise, I am able to do all the rest! I look forward to more in the series!!

  19. Shianne  February 18, 2016

    I’m really want to get back in shape but haven’t done anything physical besides walking to work which is 2.6 miles. But that doesn’t really do much for me anymore I stopped losing weight. So I decided I needed to go on a whole foods diet and wanted to learn how to do exercises the right way. I’m too ashamed to join a gym at the moment I weigh 250 I originally weighed 270 and lost the 20 pounds walking. Hopefully after this 30 day work out plan I’ll be on the right track.

    • Gale Compton  February 18, 2016


      First, 2.6 miles a day is pretty darn good! Regarding going to the gym, please, please don’t let
      your weight stop you. I’ve been there and know how you feel. The first few weeks I walked into
      the gym, my knees almost buckled from feeling so self-conscious. I focrced myslef to go and began
      to love it. Of course, it’s really up to you but I wouldn’t let your weight stop you.

      Howver, the gym is not a must for getting into shape. We have endless
      workouts on this site that, if committed, you will reach your fitness goals.
      Here’s a fantastic place to start http://skinnyms.com/slim-down-with-the-walkrun-plan/.

  20. Zsanett  February 24, 2016

    I’ve just started my 30-day-get-in-shape-training-plan-for-beginners and today was my first day 🙂
    It felt really good and I really love that I could follow the instructions, I have no negative feelings at all and I am so happy that finally someone was thinking about ME as a total beginner! 😀
    I really want to move and shape up and I’ve been trying to find help and looks like I found it .D
    Thank you!

    • SkinnyMs.  February 24, 2016

      Thanks so much for the feedback! We’re happy that you’ve found a training plan that you feel comfortable with. Let us know if you have any questions.

  21. Rebecca  March 3, 2016

    Myself and two of my friends are doing it with me…I am in Kentucky, my sister in law is in Ore and our Cousin is in California…we are 50ish well two of are and the other will be soon! We loved our first workout and the pace was perfect and feel it will be a great start to getting fit! Thank you for thinking of the rest of us!

    • SkinnyMs.  March 4, 2016

      That’s great, Rebecca! Good luck and keep us posted on your progress! 🙂

  22. CC  April 24, 2016

    I’m in terrible shape and in my 60s. I could do your absolutely beginner workout which was very encouraging. I’m likely to keep it up. Thanks😊

    • Gale Compton  April 24, 2016

      Cathy, Good for you!!! Keep it up and keep us posted. 🙂

  23. Bunny  May 31, 2016

    Just did day one. Did one cycle of Absolute Beginners and one cycle of Beginners. Looking forward to tomorrow. Thanks for this structure. It’s what I needed. My own personal trainer.

    • Gale Compton  May 31, 2016

      Bunny, Of course! I’m so happy you found a workout just for you. 🙂

  24. Stjarna  October 28, 2016

    Just did my first workout and loved it, thanks! Just the difficulty level I needed. I can’t find the rest of the series however… Could you tell me where to find it?

  25. Donna Fromm  October 28, 2016

    I’m 42 I’m 5 foot 5 inches and weigh 160 I recently had a heart attack. I”m not very fit but would like to change that I’ve also quite smoking 2 months ago. Can you give me any suggestions?

    • Kym Votruba  November 3, 2016

      It looks like you’re in the right place. Our beginner workouts are an excellent place to start, but it is always a good idea to get your doctor’s approval before you begin any new fitness routine, especially post-heart attack.

  26. Brittany  November 26, 2016

    This is great! Recently on a life changing path I’ve lost 35lbs so far and cut out fast food/take out entirely! It’s nice to see some information for beginners!!

  27. Lynda Christian  April 25, 2017

    I was very active but 4yrs ago, may 6 disc in back slipped, went for pain management shots and gained 70lbs. I need to lose weight I have 2 weddings, have a gym membership but when you go from a 110-180 I don’t even like to go out
    . Please help, don’t eat red meat gulentin allergies always ate healthy, but know I don’t what to eat, because if I don’t exceriseing I gain weight fast.

    • Emilia Horn  April 25, 2017

      Since you’ve been injured, you should check with your doctor about what would be the safest way for you to add exercise back into your routine.

  28. Bridget Gabriel  May 21, 2017

    This is a great workout – loved the trainer and how she described everything! Thank you!

    • Emilia Horn  May 22, 2017

      You’re so welcome, Bridget!

  29. Marcia Purse  June 6, 2017

    As I watched the first workout video for the first time, I started doing the bicep curl with no weights at all – and got tired out after just 8. Sheesh! Obviously I really need this. I won’t be able to do the donkey kicks because it still hurts to kneel due to knee replacement surgery a year ago. Can you suggest other exercises for the hamstrings and core?

  30. Yuli  June 22, 2017

    This was just what I needed to start working out. I’m 19, 5 feet and 145 pounds. I lost weight last year and was 130 and this year I gained it back. I’ve always struggled with my weight and body image. I always wanted to do a sport in school but was discouraged because of my body and my physical state. If this program has videos like this for 30 days I can stick to them as a challenge, by 30 days if I see significant results I hopefully will be hooked on exercising. I suggest more thorough stretching, designed for the exercises on the video. When I was doing the donkey kicks I felt like my legs weren’t properly stretched and more detailed stretching afterwards too, as a beginner you forget that. Also I would like to see an exercise for your back and torso in the routine so it feels more full body.


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