Always consult a doctor before starting any kind of fitness program. If you are an absolute beginner, I recommend working with a fitness professional to ensure you are doing all the movements properly. To determine if you are ready for a fitness program fill out a PAR-Q form (Physical Activity Readiness Questionnaire).
How the Program Works
Starting on Day 1, pick one workout per day. Every other day will be a recovery day. Try to mix up what you choose for more variety!
Continuing Past the Starting Zone
These four weeks are not meant to be the end of your fitness, just the beginning. So where do you go from here? If you want, you can repeat the starting zone as many times as you want, or you can modify it however you like. As you go out into the world keep an eye out for physical activity that you might enjoy and try it! If you need some guidance, check out the Online Training section for fitness plans or personalized online training! Keep moving!
The Starting Zone will always be free and I hope to add more to it in the future. If you can, please consider donating to support this and new programs!
Mobility Workout
Written Workout (30 seconds each)
Arm circles
Torso rotations
Hip rolls
High reach to forward fold
Side bend R
Side bend L
Shoulder stretch R
Shoulder strech L
Chest stretch
Forward Fold
Hip flexor stretch R
Hip Flexor stretch L
Cat/cow
Downward facing dog
Butterfly stretch
Hamstring stretch R
Hamstring stretch L
Figure 4 stretch R
Figure 4 stretch L
Knee hug
Yoga Workout
Strength Workout
Written Workout Warmup (30 seconds each):
Arm circles
Torso rotations
Hip rolls
Cross body high knees
High reach to forward fold
Jumping jacks
30 seconds work/10 seconds rest - 3 sets
Plank hold
Bird dog
Cooldown (30 seconds each):
Hip flexor stretch R
Hip flexor stretch L
Chest stretch
Side bend R
Side bend L
Forward fold
Interval Workout Video
Written Workout Warmup (30 seconds each):
Hip rolls
Straddle stretch
Toy soldiers
High reach to forward fold
Marching in place
Workout (20 seconds work/10 seconds rest - 2 sets):
Jumping jacks
Running in place, knees high
Butt kicks
Heismans
Cooldown (30 seconds each):
Marching in place
Quad stretch R
Quad Stretch L
Calf Stretch R
Calf Stretch L
Forward Fold
Outdoor Intervals
With intervals, you don't have to workout for very long long to get the same benefits as a longer steady state cardio session. However, to get those benefits, you have to hit your work sessions with a very high intensity. So if you are new to interval workouts, I recommend starting at the beginner workout. then stay there or work your way up depending on how you are feeling. Have fun, but don't overdo it! You can find interval apps for your phone to time your sessions.