Workout Wednesday – The Beginner’s Exercise Plan

workout-routines-for-beginners-at-home

workout-routines-for-beginners-at-home

The Beginner’s Exercise Plan!
Day  1: 20 Burpees, 10 Crunches
Day  2: 20 Burpees, 10 Crunches
Day  3: Speed Walk
Day  4: 20 Burpees, 10 Crunches
Day  5: 20 Burpees, 10 Crunches
Day  6: Speed Walk to Run, 20 Burpees, 10 Crunches
Day  7: Rest Day
Day  8: 25 Burpees, 15 Crunches, 20 Skater Jumps
Day  9: 25 Burpees, 15 Crunches, 20 Skater Jumps
Day 10: Run & Stairs
Day 11: 25 Burpees, 15 Crunches, 20 Skater Jumps
Day 12: 25 Burpees, 15 Crunches, 20 Skater Jumps
Day 13: Run or Stairs, 25 Burpees, 15 Crunches, 20 Skater Jumps
Day 14: Rest Day
Day 15: 25 Burpees, 15 Crunches, 20 Skater Jumps, 10 Squat Jumps
Day 16: 25 Burpees, 15 Crunches, 20 Skater Jumps, 10 Squat Jumps
Day 17: Extended Run, Stairs
Day 18: 25 Burpees, 15 Crunches, 20 Skater Jumps, 10 Squat Jumps
Day 19: 25 Burpees, 15 Crunches, 20 Skater Jumps, 10 Squat Jumps
Day 20: Run, Stairs, 25 Burpees, 15 Crunches, 20 Skater Jumps, 10 Squat Jumps
Day 21: Rest Day
Day 22: 25 Burpees, 20 Crunches, 20 Skater Jumps, 10 Squat Jumps, 10 Bench Dips
Day 23: 25 Burpees, 20 Crunches, 20 Skater Jumps, 10 Squat Jumps, 10 Bench Dips
Day 24: Extended Run, Double time on Stairs.
Day 25: 25 Burpees, 20 Crunches, 20 Skater Jumps, 10 Squat Jumps, 10 Bench Dips
Day 26: 25 Burpees, 20 Crunches, 20 Skater Jumps, 10 Squat Jumps, 10 Bench Dips
Day 27: Run, Stairs, 25 Burpees, 20 Crunches, 20 Skater Jumps, 10 Squat Jumps, 10 Bench Dips
Day 28: Rest Day
Day 29: 25 Burpees, 20 Crunches, 20 Skater Jumps, 10 Squat Jumps, 10 Bench Dips, 10 Bicep Curls
Day 30: 25 Burpees, 20 Crunches, 20 Skater Jumps, 10 Squat Jumps, 10 Bench Dips, 10 Bicep Curls
Day 31: Extended Run with Hill, Double time on Stairs

 







Comments

  1. Kathy says:

    Is there a minimum time for walking/running (i.e. 20 min)?

    • Anna says:

      Yes, starting with just 10 – 20 minutes would be great then each week try to increase your intensity. :)
      All the best!
      Anna, CPT, FF Specialist

  2. Kelly says:

    Is there an alternative to crunches. I have lower back issues. Thanks!

    • Anna says:

      Hi Kelly,
      You could hold plank instead. Start with just 15 – 30 seconds or as long as you can, each week try to get a little better and eventually work your way up to 2 minutes. :)

  3. Phyllis Cox says:

    Where is the video that shows how to do the exercises above?
    I clicked on everything on this page and no video instructions.

  4. Tania Correia says:

    How many times should you go up and down the stairs and how many stairs??

    • Anna says:

      Hi Tania,
      Start out with just 5 – 10 minutes, make small increments up each week and eventually work your way up to 20 – 30 minutes. :)
      All the best!
      Anna, CPT, FF Specialist

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