The Beginner Guide to Fitness – Day 1

Getting in shape for the first time, or returning to the gym after a long break can be overwhelming at first. We suggest starting with just 10-15 minutes of exercise every day as a manageable starting point.

Mobility

  • Intro to foam rolling

Warm – up

  • Full body Dynamic warm up

Work

30 seconds of work/15 seconds rest at each exercise station

  • Squats
    • Option A- Body weight
    • Option B – Goblet squat
  • Bodyweight Row
  • Plank

Finisher

Se the clock for 12 minutes and get as many rounds as possible done.

1 round is:

  • mountain climbers – 20 each side
  • straight-leg sit-up – 15
  • raise the roof pump – 30

The Beginner Guide to Fitness – Day 2

 

Mobility

  • Foam roll
  • Open Books – 1 set of 20 reps each side
  • Around the worlds – 1 set of 20 reps each side

Warm up

  • Y,T,W shoulder exercise – 15 each x 3
  • 1 leg toe touch – 10 x 3
  • Glute bridge – 15 x 3

Work

30 seconds of work/15 seconds rest at each exercise station

  • Alternate reverse lunge
  • High plank
  • band pull apart

Finisher

Work hard to complete within 10 minutes

Descending rep ladder

  • Walkouts – 10-8-6-4-2
  • Side crunches 50-40-30-20-10

I know you can find 10 minutes every morning for some exericse to start your day. Most of the exercises listed above require no equipment and can be done anywhere, so there are no execuses. Get moving!

Do yourself a favor, try these workouts for a week. Alternate:

Day 1
Day 2
Rest
Day 1
Day 2

Then, Email us any questions you may have regarding your new exericse program and we will get back to you within 72 hrs. And if you are looking for some inspiration, head over to thisisbodhi.com/bodhi-basics. These people are just like you and have completely transformed their bodies using these same workouts as a starting point.

Have questions and want a fitness pro to answer thenm? schedule a call today and we will walk you through the gym, so you can build muscle, burn fat and be confident with your body!

GET STARTED TODAY!


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THE NO BS GUIDE TO FITNESS

The secrets to lose weight and keeping it off permanently!
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