Beginner's Guide to Working Out - One Month Schedule
Would you like to live a healthier lifestyle, but feel like every workout you see is out of your reach? Being physically fit has so many benefits and today is the day you can start your journey!
This Beginner's Guide to Working Out - One Month Schedule is for those that have not worked out before or for a very long time. We understand that sometimes the very thought of doing an entire workout is overwhelming! You look at them and feel defeated before you even start. This calendar will take you from walking to working out in one month. It starts slowly and will get you moving at your pace! It is designed for those people that are entirely new to fitness, and by the end of the plan, you will be prepared to move onto any of our beginner workouts.
Start the program on day one and cross off each day as you go. If you miss a day, don't worry! Just pick up where you left off. The walks and workouts are guidelines, but if you can walk for 60 minutes the first week, don't stop at 20! That's great! On the other hand, if you need to stop at 10 minutes the first day out, try to build up to your goal by the end of the week.
Take your time when you are doing the workouts and rest when needed. It is not a race to get it finished, the goal is to build your strength and stamina. If you can't finish something, make a note of where you stopped and try to go further the next time. Getting fit can be overwhelming to start, but once you do, you will see increases in your fitness level quickly! You can do this!!
Things to Note:
There are video or picture demonstrations for most of the exercises - when weights or bands are shown, just do the exercise with no weights.
Push Ups may be done on knees, but if that is too difficult, start doing them by leaning against the wall, and as you gradually get stronger, move the exercise to a bench, with hands on bench and knees on floor.
If you miss a day, just continue on with the next day's scheduled activity and don't worry about the days of the week. It may take you longer than 4 weeks to complete, but the exercises are designed to build on the previous days exercises, so it is important to do the workouts in order.
If the lunges cause discomfort in your knees, try doing reverse lunges. Instead of stepping forward, you take a step back before lowering into the lunge.
At the end of this schedule, you will be ready to move onto our beginner workouts, especially the 10's Circuit Workout or Just the Basics Workout, which uses a lot of the same exercises.
You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs. Click HERE for full disclaimer.
Fill out the form below to download the printable one month workout schedule
Week One - Goal Start Moving
Day One
Walk - 20 minutes
Day Two
5 Squats (no weights or bands)
5 Push Ups
15 Second Plank
Day Three
Walk - 20 minutes
Day Four
Day Five
Walk - 20 minutes
Day Six
8 Squats
5 Push Ups
10 Crunches
15 Second Plank
Day Seven
Walk - 20 minutes
GREAT JOB on week one! Keep it up!
Week Two - Goal Getting Stronger
Day One
10 Squats
8 Jumping Jacks
8 Push Up
20 Second Plank
5 Dips
Day Two
Walk - 30 minutes
Day Three
10 Squats
8 Jumping Jacks
5 Dips
8 Push Ups
20 Second Plank
Day Four
Walk - 30 minutes
Day Five
10 Squats
10 Jumping Jacks
5 Dips
10 Crunches
8 Push Ups
25 Second Plank
Day Six
Walk - 30 minutes
Day Seven
10 Squats
10 Jumping Jacks
5 Dips
10 Crunches
8 Push Ups
25 Second Plank
Week two down! You are changing your body right now!
Week Three - Goal Continue Strength Building with Cardio
Day One
Walk - 40 minutes
Day Two
5 Step Ups Each Leg (step up on stair, box, or small bench)
15 Jumping Jacks
5 Dips
Jog in Place 15 Seconds
10 Crunches
10 Push Ups
25 Second Plank
Day Three
Walk - 40 minutes
Day Four
5 Step Ups Each Leg(step up on stair, box, or small bench)
15 Jumping Jacks
8 Dips
8 Toy Soldier
Jog in Place 15 Seconds
10 Push Ups
30 Second Plank
Day Five
Walk - 40 minutes
Day Six
8 Step Ups Each Leg(step up on stair, box, or small bench)
20 Jumping Jacks
8 Dips
Jog in Place 15 Seconds
10 Push Ups
30 Second Plank
Day Seven
Walk - 40 minutes
Three weeks of workouts - You are doing amazing!
Week Four - Get Ready to Workout!
Day One
10 Step Ups Each Leg (step up on stair, box, or small bench)
25 Jumping Jacks
10 Dips
10 Squats
10 Toy Soldier
Jog in Place 20 Seconds
10 Push Ups
35 Second Plank
Day Two
Walk - 50 minutes
Day Three
10 Step Ups Each Leg (step up on stair, box, or small bench)
25 Jumping Jacks
10 Dips
10 Squats
12 Toy Soldier
Jog in Place 30 Seconds
10 Push Ups
12 Bicycles
5 Glute Raise (video has one leg up, keep both feet on floor)
40 Second Plank
Day Four
Walk - 55 minutes
Day Five
12 Step Ups Each Leg (step up on stair, box, or small bench)
25 Jumping Jacks
10 Dips
10 Squats
12 Toy Soldier
Jog in Place 30 Seconds
10 Push Ups
8 Glute Raise (video has one leg up, keep both feet on floor)
15 Bicycles
45 Second Plank
25 Jumping Jacks
Day Six
Walk - 60 minutes WOOHOO! You made it to walk 1 hour! Great job!
Day Seven
12 Step Ups Each Leg (step up on stair, box, or small bench)
30 Jumping Jacks
10 Dips
10 Squats
12 Toy Soldier
Jog in Place 40 Seconds
10 Push Ups
10 Glute Raise (video has one leg up, keep both feet on floor)
20 Bicycles
45-60 Second Plank
30 Jumping Jacks
