Beginner Fitness Program

Week One Workouts

Workout #1

Warm Up: 

-5 Rounds (not for time, move thru this slowly to get the body ready for movement)

-5 Air Squats

-5 Sit Ups

-5 Push Ups

-10 Walking Lunges

 

Work:

20 Min AMRAP (As Many Rounds As Possible in 20 Minutes)

Start off with a ¼ Mile Run/Row (or ½ Mile Stationary/Recumbent Bike) and use remaining time to complete as many rounds as possible of

-15 Burpees

-15 Sit Ups

-200 M Run or Row

 

Cool Down: 1 Mile walk @ nice, slow pace

Stretch

 

Workout #2

Warm Up: 

5 Rounds (not for time, move through this slowly to get the body ready for movement)

-5 Air Squats

-5 Sit Ups

-5 Push Ups

-10 Walking Lunges

 

Work:

-45 Min Continuous walk @ 85-95% Max Effort Pace (no stopping)

Stretch

 

Workout #3

Warm Up: 

5 Rounds (not for time, move thru this slowly to get the body ready for movement)

-5 Air Squats

-5 Sit Ups

-5 Push Ups

-10 Walking Lunges

 

Work:

20 Minutes on Treadmill (4 x 5 Minute Rounds, each minute increase your Effort by 10%, starting @ 60% on minutes 1,6,11,16)  This is a lesson in discovering and maintaining pace.

Rest:

 Then Every Minute on the Minute for 10 Minutes

-5 Push Ups

-10 Sit Ups

Stretch

 

Workout #4

Warm Up:

-5 Rounds (not for time, move thru this slowly to get the body ready for movement)

-5 Air Squats

-5 Sit Ups

-5 Push Ups

-10 Walking Lunges

 

Work:

Every 3rd Minute on the Minute for 30 Minutes do 1 x 100 M Sprint and rest the remaining time.

Stretch

 

Week Two Workouts

Workout #1

Warm Up: 

-5 Rounds (not for time, move thru this slowly to get the body ready for movement)

-5 Air Squats

-5 Sit Ups

-5 Push Ups

-10 Walking Lunges

 

Work:

Do same exercises and same rep count as you did in the warm up although now do them for time.

5 Rounds (For Time)

-5 Air Squats

-5 Sit Ups

-5 Push Ups

-10 Walking Lunges

Stretch

 

Workout #2

Warm up:

-10 minutes on Recumbent/Stationary Bike or Run/Row

 

Work:

-10 x 3 minute Rounds on Treadmill in this continuous sequence.

Do 2 minutes at an easy relaxing jog pace, then go 3rd minute at as fast as a pace as possible.  

Stretch

 

Workout #3

 

Warm Up:

-10 minutes on Recumbent/Stationary Bike or Run/Row

 

Work:

-45 Minutes on Recumbent Bike at maintainable pace.

Stretch

 

Workout #4

Warm Up:

5 Rounds (not for time, move thru this slowly to get the body ready for movement)

-5 Air Squats

-5 Sit Ups

-5 Push Ups

-10 Walking Lunges

 

Work:

3 sets of various Tabata Exercises  (Tabata is 8 rounds (4 Minutes) of 20 seconds of continuous work as fast as possible followed immediately by 10 seconds of rest.  Take 2 Minutes of Rest between each different Exercise.

Tabata #1)

-Air Squats

rest 2 minutes

Tabata #2)

-Walking Lunges

rest 2 minutes

Tabata #4)

-Plank Holds

Stretch 

Week Three Workouts

Workout #1

Warm Up: 

5 Rounds (not for time, move thru this slowly to get the body ready for movement)

-5 Air Squats

-5 Sit Ups

-5 Push Ups

-10 Walking Lunges

 

 Work:

-75 Burpees (AFAP)

Stretch

 


Workout #2

Warm Up:

5 Rounds (not for time, move thru this slowly to get the body ready for movement)

-5 Air Squats

-5 Sit Ups

-5 Push Ups

-10 Walking Lunges

 

Work:

45 Minute Hike @ 75-85% MEP (Max Effort Pace)

Stretch

 

Workout #3

Warm Up:

5 Rounds (not for time, move thru this slowly to get the body ready for movement)

-5 Air Squats

-5 Sit Ups

-5 Push Ups

-10 Walking Lunges

 

Work:

4 Rounds (AFAP)

-25 Sit Ups

-25 Air Squats

-25 Burpees  

Stretch

 

Workout #4

Warm Up:

5 Rounds (not for time, move thru this slowly to get the body ready for movement)

-5 Air Squats

-5 Sit Ups

-5 Push Ups

-10 Walking Lunges

 

Work:

5K Run or Row @ 80% MEP

Stretch

 

 

Workout #5

Warm Up:

5 Rounds (not for time, move thru this slowly to get the body ready for movement)

-5 Air Squats

-5 Sit Ups

-5 Push Ups

-10 Walking Lunges

 

Work:

Once For Time 

-50 Walking Lunges

-40 Air Squats

-30 Leg Raises

-20 Push Ups

-10 Burpees

Stretch

 

 

Week Four Workouts

Workout #1

Warm Up:

5 Rounds (not for time, move thru this slowly to get the body ready for movement)

-5 Air Squats

-5 Sit Ups

-5 Push Ups

-10 Walking Lunges

 

Work:

Every Minute on the Minute for 40 Minutes

-2 Burpees

-2 Push Ups

Stretch

 

 

Workout #2

Warm Up:

5 Rounds (not for time, move thru this slowly to get the body ready for movement)

-5 Air Squats

-5 Sit Ups

-5 Push Ups

-10 Walking Lunges

 

Work:

-1 K Run @ 80%

rest 2 Minutes

repeat 5 times

Stretch

 

 

Workout #4

Warm Up:

5 Rounds (not for time, move thru this slowly to get the body ready for movement)

-5 Air Squats

-5 Sit Ups

-5 Push Ups

-10 Walking Lunges

 

Work:

1 Round For Time

-75 Sit Ups

-75 Air Squats

-75 Burpees  (OUCH)

-1/2 Mile Run @ cool down pace

Stretch

 

 

Workout #5

 

Warm Up:

5 Rounds (not for time, move thru this slowly to get the body ready for movement)

-5 Air Squats

-5 Sit Ups

-5 Push Ups

-10 Walking Lunges

 

Work:

3 Rounds for time

-1000 M Row/Run or 1 Mile Bike

-30 Push Ups

Stretch

 

Workout #6

Warm Up:

5 Rounds (not for time, move thru this slowly to get the body ready for movement)

-5 Air Squats

-5 Sit Ups

-5 Push Ups

-10 Walking Lunges

 

Work:

-5 K for time.  Compare with Workout #4from previous week.

Stretch

 

 

WORKOUT LEGEND (GLOSSARY)

 

SI= Short Interval

LI= Long Interval

m= Meter

M = Mile

y = Yards

' = Feet
@bodyweight= load your body weight to the bar

BW= body weight Load your body weight to the bar

m/y = Meters or Yards

10" = 10 second rest

90” = 90 second rest

C2 = Concept 2 Rower

TT = Time Trial=  A  measurement of maximum work capacity/power output over a set amount of time or distance.  The time trial is often called the race of truth.  It is done alone and should be re-tested under similar conditions and the same distance/time. 

Tempo= Reduced but consistent pace for time or distance. 100% is all out effort, 90% is a 10% pulled back effort. Range between 85% to 95%.

RPE = Rate of perceived exertion , See RPE scale below.

Tabata = 8 rounds of 20 seconds on 10 seconds rest, maximal effort.

On the Minute = Start each set at the beginning of a new minute.

On :45 seconds = You have 45 seconds to perform the distance & rest. You start each set on :45 second interval.

Deviation Window: Sports will list a deviation window with the phrase, "Hold within," (for example, 2-3 seconds or 3-5 seconds). All efforts for that particular sport should be kept within this range to work on pacing.

Hold within 2-3 seconds: The difference between your fastest repeat and slowest repeat should be 3 seconds at most. You are looking to repeat the same times with a small, if any, deviation in times. This teaches pacing.

Fouls = To be done at end of workout. If you foul more then once, you get 2 min. recoveries before you need to start new foul(s).

AMRAP= As Many Rounds As Possible

AFAP= As Fast As Possible
Rx = as prescribed

"Unbroken" = if you come off the bar, you start that element again until completion

Strength and Conditioning WODS

# = lbs

Pood= A Russian unit of weight equivalent to about 16.4 kilograms (36.1 pounds) 1 pood, 1.5 pood, 2 pood are common

Accommodating Resistance = Use of bands and/ or chains

OHS = Overhead Squat

Lifts are listed as number of sets then reps. Ex. 3x5, meaning 3 sets of 5 reps.

1RM = 1 rep max

% percentage of weight will be listed for personal and individual strength programming.

ME = Max Effort= Typically working to a 2 rep max for 5 sets but not limited to that example. If 1RM PR is there take it, if not don't.

DE= Dynamic Effort = Typically taking 50-70% of 1RM for that exercise and moving through exercise with maximal speed (controlled!). Usually 2-3 reps on 90sec - 30sec interval

Ground to Overhead = The weight starts on the ground and you get it overhead, however you like. Could be either a snatch, a clean and push-press, or a clean and jerk.

"Double Up"= Up and back only touching a toe to the ground before ascend

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