Beginner's Workout Program #1 Guide

This plan was created with my dad, who is in his 50s, in mind. He wants to get in better shape to through-hike the Colorado trail in the near future. He is new to his fitness journey, so I am working with him to help him get started in a way that would reduce the risk of injury. He has already worked through this program with me in person, and he was dealing with a lot of low back pain before we started in 2022, and he tells me all the time that he doesn't have to worry about it now!

What is included in this six-week workout plan:

• Three 20-30 minute full-body workouts a week, 18 total workouts

• Each exercise will have a warmup, core, strength & stability workout followed by a cool down.

• At the end of the program, you will receive a recommendation of what programs to move on to next.

• This program will require minimal equipment.

• Yoga Mat or flat, safe space to complete your workout.

• Step-up platform or something stable to step-up on, such as a chair or ottoman

• lightweight, long resistance bands or resistance tubes

• Lightweight dumbbells

• Medium-heavy dumbbells or two, gallon milk jugs filled with water.

• Basic exercises to properly learn to engage target muscle groups and learn proper movement patterns.

• IMPORTANT: This PDF-only version gives you a workout guide listing the exercises for each workout. This is not a personalized training program.

*Please note that this program's warmup, core, and cool-down exercises will vary slightly. Those movements will help create that solid muscle foundation we are looking for. Each week the exercises will be very similar as the body does need some repetition to build that foundation. If you find that exercises could be more challenging, I will list some ways to add challenges to your workouts. This program is not for you if you want to do something different every workout.