14-Day Get In Shape Program for Beginners

14-Day Get In Shape Program for Beginners

Starting a new workout program is tough, but worth it. It results in the best kind of soreness! This training program for beginners is great for anyone who wants to get in shape but isn’t quite ready for intense moves. No sprinting, burpees, tuck jumps, or heavy barbells involved. Instead, the basic moves in our program will help you work up to the more complicated ones. They’ll help you build cardiac endurance and lean muscle so that you can tackle harder exercises later on.

You’ll be completing four consecutive days of exercise, followed by one recovery day. For the recovery days, we highly recommend stretching to keep your sore muscles from becoming too tight. Taking time to stretch properly can help you prevent injuries later on.

What You’ll Need: A set of light to medium dumbbells (about 8 lb.) and a gym mat to lay on.

What to Do: There are three moves per day. Each day, complete the assigned number of repetitions for each move. Use dumbbells where appropriate. Rest for 60-90 seconds and repeat until you complete all rounds.

Below, we’ve included videos showing how to correctly perform each move. Using proper form helps prevent injuries and ensures you are getting the most out of your workout.

Squat

Sumo Squat

Walking Lunges

Toe Touches

Plank Hip Twist

Bicycle Crunch

Push-Up

Shoulder Press

One-Arm Dumbbell Row

Donkey Kicks

Single-Leg Glute Bridge

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