Full Body Beginner programme
Programme Instructions
-
Inside this programme, you will find 'sets, reps and tempo'. Reps refers to how many times you perform each exercise consecutively - the number of repetitions you perform. Sets refers to how many times you will repeat that number of repetitions. Tempo refers to how fast or slow you perform the exercise on the eccentric (on the way back down). And lastly, Rest refers to wait in between your exercise sets.
All exercises are labelled with letters and numbers such as A1, A2, etc., which will allow you to follow the programme with ease. Perform all 'A' exercises back to back for all reps and sets before moving on to 'B' exercises.
Warm up
-
Overview:
A 8 inward hip rotations, 8 outward hip rotations (each side)
B Forward arm circles, 8 backward arm circles
C 2 minutes jumping rope
D 12 deep reverse lunge to knee raise
E 12 deep reverse lunge to knee raise
F 15 squats with a 10-rep pulse at the end
-
A 10 x Side Lying Clam (each side)
B 10 x Single Leg Glute Bridge with 5-second hold (each leg)
Repeat x3 times
A1 | Exercise name
SETS: 3-5
REPS: 16, 18, 20, 22
TEMPO: 3-0-1-0
REST: 10 seconds
-
Lorem ipsum dolor sit amet, invidunt consequat argumentum cum ut, nibh detraxit mandamus at vel, no stet scripta nec.
Ferri dicam epicurei ea vim. Cum id utinam aliquando. Vix soluta sanctus atomorum in. Ei nostro appareat mea. Justo iracundia eam ei, putant virtute pericula ne pri.
-
Lorem ipsum dolor sit amet, invidunt consequat argumentum cum ut, nibh detraxit mandamus at vel, no stet scripta nec. Ferri dicam epicurei ea vim. Cum id utinam aliquando. Vix soluta sanctus atomorum in.
A2 | Exercise name
SETS: 3-5
REPS: 16, 18, 20, 22
TEMPO: 3-0-1-0
REST: 10 seconds
-
Lorem ipsum dolor sit amet, invidunt consequat argumentum cum ut, nibh detraxit mandamus at vel, no stet scripta nec.
Ferri dicam epicurei ea vim. Cum id utinam aliquando. Vix soluta sanctus atomorum in. Ei nostro appareat mea. Justo iracundia eam ei, putant virtute pericula ne pri.
A3 | Exercise name
SETS: 3-5
REPS: 16, 18, 20, 22
TEMPO: 3-0-1-0
REST: 10 seconds
-
Lorem ipsum dolor sit amet, invidunt consequat argumentum cum ut, nibh detraxit mandamus at vel, no stet scripta nec.
Ferri dicam epicurei ea vim. Cum id utinam aliquando. Vix soluta sanctus atomorum in. Ei nostro appareat mea. Justo iracundia eam ei, putant virtute pericula ne pri.
B1 | Exercise name
SETS: 3-5
REPS: 16, 18, 20, 22
TEMPO: 3-0-1-0
REST: 10 seconds
-
Lorem ipsum dolor sit amet, invidunt consequat argumentum cum ut, nibh detraxit mandamus at vel, no stet scripta nec.
Ferri dicam epicurei ea vim. Cum id utinam aliquando. Vix soluta sanctus atomorum in. Ei nostro appareat mea. Justo iracundia eam ei, putant virtute pericula ne pri.
-
Lorem ipsum dolor sit amet, invidunt consequat argumentum cum ut, nibh detraxit mandamus at vel, no stet scripta nec. Ferri dicam epicurei ea vim. Cum id utinam aliquando. Vix soluta sanctus atomorum in.
B2 | Exercise name
SETS: 3-5
REPS: 16, 18, 20, 22
TEMPO: 3-0-1-0
REST: 10 seconds
-
Lorem ipsum dolor sit amet, invidunt consequat argumentum cum ut, nibh detraxit mandamus at vel, no stet scripta nec.
Ferri dicam epicurei ea vim. Cum id utinam aliquando. Vix soluta sanctus atomorum in. Ei nostro appareat mea. Justo iracundia eam ei, putant virtute pericula ne pri.
B3 | Exercise name
SETS: 3-5
REPS: 16, 18, 20, 22
TEMPO: 3-0-1-0
REST: 10 seconds
-
Lorem ipsum dolor sit amet, invidunt consequat argumentum cum ut, nibh detraxit mandamus at vel, no stet scripta nec.
Ferri dicam epicurei ea vim. Cum id utinam aliquando. Vix soluta sanctus atomorum in. Ei nostro appareat mea. Justo iracundia eam ei, putant virtute pericula ne pri.
C1 | Exercise name
SETS: 3-5
REPS: 16, 18, 20, 22
TEMPO: 3-0-1-0
REST: 10 seconds
-
Lorem ipsum dolor sit amet, invidunt consequat argumentum cum ut, nibh detraxit mandamus at vel, no stet scripta nec.
Ferri dicam epicurei ea vim. Cum id utinam aliquando. Vix soluta sanctus atomorum in. Ei nostro appareat mea. Justo iracundia eam ei, putant virtute pericula ne pri.
-
Lorem ipsum dolor sit amet, invidunt consequat argumentum cum ut, nibh detraxit mandamus at vel, no stet scripta nec. Ferri dicam epicurei ea vim. Cum id utinam aliquando. Vix soluta sanctus atomorum in.
C2 | Exercise name
SETS: 3-5
REPS: 16, 18, 20, 22
TEMPO: 3-0-1-0
REST: 10 seconds
-
Lorem ipsum dolor sit amet, invidunt consequat argumentum cum ut, nibh detraxit mandamus at vel, no stet scripta nec.
Ferri dicam epicurei ea vim. Cum id utinam aliquando. Vix soluta sanctus atomorum in. Ei nostro appareat mea. Justo iracundia eam ei, putant virtute pericula ne pri.
C3 | Exercise name
SETS: 3-5
REPS: 16, 18, 20, 22
TEMPO: 3-0-1-0
REST: 10 seconds
-
Lorem ipsum dolor sit amet, invidunt consequat argumentum cum ut, nibh detraxit mandamus at vel, no stet scripta nec.
Ferri dicam epicurei ea vim. Cum id utinam aliquando. Vix soluta sanctus atomorum in. Ei nostro appareat mea. Justo iracundia eam ei, putant virtute pericula ne pri.
Download your full programme below
Have you tried the other Beginner Programmes?
Upper Body - Beginner
Whatever it is, the way you tell your story online can make all the difference.
Full Body - Advanced
Whatever it is, the way you tell your story online can make all the difference.
Lower Body - Beginner
Whatever it is, the way you tell your story online can make all the difference.