Beginner's Workout Program #2 Guide - PDF ONLY

Beginners Workout Program #2 GUIDE – PDF ONLY

By Stacey Behrends, NASM-CPT at My Active Life, LLC

This program is for anyone beginning their fitness journey and wants an exercise guide to help them learn exercises to build a solid muscular foundation. Learning each activity's proper form and movement patterns starts with the basics.

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 tried to help him get started in a way that would reduce the risk of injury. He has already worked through "Beginners Workout Program #1 with me in person. He was dealing with a lot of lower back pain before we started in 2022, and he always tells me 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, a total of 18 workouts

·      Each activity will have a warmup, core, strength, and 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 a full gym (see beginners’ program #1 for a program requiring minimal equipment)

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

·      More exercise variation than Beginner's Workout Program #1 GUIDE

·      This program will require minimal equipment.

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

*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. The exercises will be very similar each week as the Body needs 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.

It may feel like it is super repetitive, but trust me, when you’re building a solid muscular foundation, getting your body used to the movement patterns is very beneficial.

When you are new to your fitness journey, this is the best time to teach your body the correct form for all the fundamental movement patterns.

So, keep that in mind when feeling less enthused about the workout.

No matter where you are in your fitness journey, to progress, you have to increase volume, whether with heavier weights or even increased reps. 

If at any time you feel like you’re not being challenged enough, increase your weights or resistance, or increase your weights. You can even increase the number of times you do the circuit.