Warm-up introduction

Let’s begin your first workout by preparing your body and warming up your muscles, joints and tendons, and getting your heart rate up.

Each day’s workout will consist of essential warm-up exercises and include a few warm-ups for the specific muscle groups that we’ll be training that day.

Today’s warm-up has 5 exercises, and you will be doing 2 sets of each exercise for 30 seconds on and 20 seconds off before moving onto the next one.

Make sure to stretch after the warm-up.

Equipment

An exercise or yoga mat.
A pair of 5 and 10 lbs dumbbells.
A chair.

Warm-up modifications

If you feel that 30 seconds is too easy, then I recommend doing 45-60 seconds on.

Workout introduction

We are absolutely proud of you for finally beginning this journey! Let’s now transform how you look and feel!

The first 2 weeks of our workouts will consist of circuit training that will get progressively more intense as you get stronger.

It is always an excellent idea to begin any type of fitness training program with circuit training to prepare the whole body and work out bigger muscle groups with compound exercises spanning a few joints versus isolating movements over one joint (squats vs. donkey kicks). Plus, circuit training has been shown to improve cardiovascular fitness and lower blood pressure in the beginning stages of training.

Exercise modifications

In order to achieve proper exercise intensity and results, you should feel as if you could’ve done maximum another 2-4 repetitions at the end of each set. If you feel that you could have done more than 2-4 repetitions at the end of each set, then grab bigger dumbbells.