Start building muscle and endurance!
Starting a new workout program is tough, but totally worth it. It results in the best kind of soreness! This training program for beginners is great for anyone who wants to get in shape but isn’t quite ready for intense moves. No sprinting, burpees, tuck jumps, or heavy barbells involved. Instead, the basic moves in our program will help you work up to the more complicated ones. They’ll help you build cardiac endurance and lean muscle so that you can tackle harder exercises later on.
You’ll be completing four consecutive days of exercise, followed by one recovery day. For the recovery days, we highly recommend stretching to keep your sore muscles from becoming too tight. Taking time to stretch properly can help you prevent injuries later on.
Increase the speed of your progress and Reset Your Body with this 14-Day Clean Eating Meal Plan. Participating in both plans at the same time will get you in great shape twice as fast!
14-Day Get In Shape Program for Beginners
What You’ll Need: A set of light to medium dumbbells (about 8 lb.) and a gym mat to lay on.
What to Do: There are three moves per day. Each day, complete the assigned number of repetitions for each move. Use dumbbells where appropriate. Rest for 60-90 seconds and repeat until you complete all rounds.
Below, we’ve included videos showing how to correctly perform each move. Using proper form helps prevent injuries and ensures you are getting the most out of your workout.
Plank Hip Twist
One-Arm Dumbbell Row
Single-Leg Glute Bridge
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Editor’s Note: Originally published Dec 26, 2016.