You’ve probably heard the old travel cliche that says every journey begins with a single step. It’s true of course — how could it not be? But one crucial bit is always left out. No one ever tells you how utterly frightening those first steps can be. You’re setting out into the unknown, to a place where you don’t understand the language, and you’re pushing your comfort zones in ways that cause you to grow and evolve. When you reach your destination you’re no longer the person who set out. The road has changed you, and you can never go back.
The same is true of your lifelong health and fitness journey. Those first few days are the toughest part. That’s when you’re at greatest risk of giving up. You feel clumsy and uncoordinated. You ache in strange places — perhaps you even ache for the comfort of that armchair in the corner. But something urges you to see it through.
If you can just get past the first few sessions, you’ll begin to feel better and experience more vitality. Repetition will groove those new healthier habits, and you’ll build the forward momentum to propel you towards your goal.
Let’s Ease Into It Together…
We want to make your early phase as easy as possible.
Today’s blog is for you guys and gals who are just starting out, or who might be standing at the trailhead scoping out the first leg of your journey. It’s a beginner’s bodyweight circuit that anyone can do, anytime or anywhere.
Check out this video tutorial and study the detailed performance cues for each movement:
As a reminder:
Your Beginner Bodyweight Circuit is:
- Press Up 10 – 12 reps
- McGill Crunch 10 – 12 reps (switch legs halfway)
- Side Plank 15 – 45 seconds (each side)
- Split Squat 10 – 12 reps (each side)
- Optional: Suspension Row 10 – 12 reps
One time through the list is one circuit. Rest for 1 minute and start again from the top. Complete 3 to 5 rounds for a full, head to toe beginner bodyweight exercise session.
Use the Regressions
We’ve provided a number of ways to make each exercise accessible, no matter what your level of experience or fitness. Use the regressions when you need them. Keep working to wean yourself off of them one circuit at a time. And if you find yourself hitting the wall during a training session, drop down a level to the point where you can maintain good form. That’s your bottom line. Blasting out reps with poor form only increases your likelihood of injury, and it makes bad habits repeatable.
Options for Cycling This Workout
If you’re just starting out and are using this circuit as your main exercise modality, we suggest doing 3 sessions per week. If you’ve already been working out for a few weeks but are new to our type of bodyweight exercise, you could do this workout as often as every second day.
If you don’t want to make this your main exercise modality, you can still schedule it into your existing program. Use it to replace your conventional “cardio” session, or make it your backup solution for business trips, vacations, or for those busy times when you just can’t get to a gym.
Spend 2 to 3 weeks building a foundation with this beginner’s circuit, and then go ahead and try some of the more advanced stuff you’ll find on our blog.
Finally, if you’ve got questions please post them in the comment section below. We’d be happy to answer them.