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WORKOUTS: BY DAY (BEGINNER)

Some of the exercises will use a chair. Make sure the chair you are using does not have wheels. If it does, lean it against a wall or stable surface so it does not slide. If a sturdy chair is not available, we recommend that you use a sturdy desk, table or bench. For demo purposes, we will be using a chair.

Don’t forget to hydrate with water every 10–15 minutes during the workouts, especially on cardio days!

LEVEL

Beginner

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Beginner

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Beginner

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Beginner

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Beginner

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Beginner

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Beginner

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Beginner

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SERIES

1: Weeks 1-3

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1: Weeks 1-3

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1: Weeks 1-3

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1: Weeks 1-3

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2: Weeks 4-6

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2: Weeks 4-6

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2: Weeks 4-6

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2: Weeks 4-6

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DAY

Day 1

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Day 2

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Day 3

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Day 4

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Day 1

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Day 2

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Day 3

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Day 4

 

EXERCISE

  1. Hip Hinge

  2. Quarter Squat

  3. Quarter Wall Sit

  4. Assisted 4-Way Hip

  5. Seated Calf Raise

  6. Body Weight Squat

 

  1. Power March In Place

  2. Seated Crunch

  3. Modified Jumping Jack

  4. Standing Side Bend

  5. Power Walk Around the Office

  6. Seated Alternating Knee Lift

 

  1. 90-90

  2. Assisted Pushup

  3. Y-Raise

  4. Quarter Chair Dip

  5. Full Range Shoulder Circuit

  6. Hammer Curl with Isometric Hold

 

  1. Standing Leg Curl

  2. Seated Crunch

  3. Seated Twinkle Toes

  4. Wide Knee March

  5. Standing Side Bend

  6. Modified Jumping Jack

 

  1. Good Morning

  2. Chair Sit and Stand

  3. Quarter Split Squat

  4. Seated Calf Raise

  5. Seated Hip Adduction

  6. Standing Hip Extension

  7. Reverse Lunge

 

  1. Side Step

  2. Seated Bicycle Crunch

  3. Modified Jumping Jack

  4. Seated Alternating Knee Lift

  5. Assisted Mountain Climber

  6. Standing Side Bend

 

  1. Y-Raise

  2. Wide Grip Assisted Pushup

  3. Half Chair Dip

  4. Seated Back Extension

  5. Seated Reverse Fly

  6. Hammer Curl with Isometric Hold

  7. Squat and Press

 

  1. Half-Sit with Air Punch

  2. Seated Bicycle Crunch

  3. Standing Quick Feet with Wall

  4. Seated Alternating Knee Lift

  5. Power Walk Around the Office

  6. Standing Side Bend

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SETS/REPS

1-3 Sets / 10-15 reps

1-3 Sets / 10-15 reps

1-3 Sets / 20-40 seconds

1-3 Sets / 10-15 reps each direction, each side

1-3 Sets / 10-15 reps

1-3 Sets / 10-15 reps

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1-3 Sets / 20-40 seconds

1-3 Sets / 10-15 reps

1-3 Sets / 20-40 seconds

1-3 Sets / 10-15 reps each side

3-5 minutes minimum

1-3 Sets / 10-15 reps

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1-3 Sets / 10-15 reps

1-3 Sets / 10-15 reps

1-3 Sets / 10-15 reps

1-3 Sets / 10-15 reps

1-3 Sets / 10-15 reps

1-3 Sets / 10-15 reps each side

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1-3 Sets / 20-40 seconds

1-3 Sets / 10-15 reps

1-3 Sets / 20-40 seconds

1-3 Sets / 20-40 seconds

1-3 Sets / 10-15 reps each side

1-3 Sets / 20-40 seconds

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1-3 Sets / 10-15 reps

1-3 Sets / 10-15 reps

1-3 Sets / 10-15 reps each side

1-3 Sets / 10-15 reps

1-3 Sets / 10-15 reps

1-3 Sets / 10-15 reps each side

1-3 Sets / 10-15 reps each side

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1-3 Sets / 20-40 seconds

1-3 Sets / 10-15 reps

1-3 Sets / 20-40 seconds

1-3 Sets / 10-15 reps

1-3 Sets / 20-40 seconds

1-3 Sets / 10-15 reps each side

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1-3 Sets / 10-15 reps

1-3 Sets / 10-15 reps

1-3 Sets / 10-15 reps

1-3 Sets / 10-15 reps

1-3 Sets / 10-15 reps

1-3 Sets / 10-15 reps each side

1-3 Sets / 10-15 reps

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1-3 Sets / 20-40 seconds

1-3 Sets / 10-15 reps

1-3 Sets / 20-40 seconds

1-3 Sets / 10-15 reps

3-5 minutes minimum

1-3 Sets / 10-15 reps each side

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