If you’re one of the many that are committed to making 2016 a fit and healthy year, congratulations! Now that you’ve made the decision to focus on your health, are you overwhelmed with where to start? If you haven’t worked out in awhile, the thought of getting back into it can be daunting. The On The Road To Fit 30 Day Beginner’s Exercise Plan was created to help ease you into working out regularly. Starting simple will increase the likelihood that you will stick with it!
“It’s better to have a good plan that you will stick with, than a perfect plan that you will quit within two weeks”
The Beginner’s 30 Day Exercise Plan
- Every time you miss a day, start from the day before.
- Do not advance until you complete each task!
- Not sure how to do a move? Scroll to the bottom for instructions on how to do each one!
- No equipment is needed – you can do these moves anywhere!
- If this isn’t challenging enough, REPEAT! Do each set of exercises 3-5 times.
- Make sure to drink plenty of water – this will help with soreness
Day 1: 30 Jumping Jacks, 10 Bicycles*, 30 Single Leg Hops (each leg)
Day 2: 30 Butt Kicks*, 10 Flutter Kicks*, 10 Squat Jumps
Day 3: 30 High Knees*, 15 Jumping Jack Planks, 10 Frog Jumps
Day 4: 10 Inchworms, 10 Bicycles*, 30 Single Leg Hops (each leg)
Day 5: 30 Butt Kicks*, 10 Flutter Kicks*, 10 Jump Lunges*
Day 6: 30 Jumping Jacks, 15 Jumping Jack Planks, 35 Single Leg Hops (each leg)
Day 7: BREAK DAY!!
Day 8: 12 Inchworms, 20 Mountain Climbers*, 15 Squat Jumps
Day 9: 40 Butt Kicks*, 15 Flutter Kicks*, 12 Frog Jumps, 3 Burpees
Day 10: 40 High Knees*, 20 Jumping Jack Planks, 40 Single Leg Hops (each leg)
Day 11: 40 Jumping Jacks, 15 Bicycles*, 12 Jump Lunges*, 4 Burpees
Day 12: 40 Butt Kicks*, 20 Mountain Climbers*, 15 Frog Jumps
Day 13: 12 Inchworms, 20 Jumping Jack Planks, 12 Squat Jumps, 5 Burpees
Day 14: BREAK DAY!!
Day 15: 50 Jumping Jacks, 20 Bicycles*, 50 Single Leg Hops (each leg)
Day 16: 50 Butt Kicks*, 20 Flutter Kicks*, 15 Squat Jumps, 6 Burpees
Day 17: 50 High Knees*, 25 Mountain Climbers*, 15 Frog Jumps
Day 18: 15 Inchworms, 20 Bicycles*, 40 Single Leg Hops (each leg), 7 Burpees
Day 19: 50 Butt Kicks*, 20 Flutter Kicks*, 15 Jump Lunges*
Day 20: 50 Jumping Jacks, 25 Jumping Jack Planks, 15 Squat Jumps, 8 Burpees
Day 21: BREAK DAY!!
Day 22: 17 Inchworms, 30 Mountain Climbers*, 20 Squat Jumps
Day 23: 60 Butt Kicks*, 25 Flutter Kicks*, 15 Frog Jumps, 9 Burpees
Day 24: 60 High Knees*, 30 Jumping Jack Planks, 50 Single Leg Hops (each leg)
Day 25: 60 Jumping Jacks, 25 Bicycles*, 20 Jump Lunges*, 10 Burpees
Day 26: 60 Butt Kicks*, 30 Mountain Climbers*, 20 Frog Jumps
Day 27: 17 Inchworms, 30 Jumping Jack Planks, 20 Squat Jumps, 11 Burpees
Day 28: Break Day!
Day 29: 70 High Knees*, 30 Mountain Climbers*, 25 Frog Jumps
Day 30: 70 Jumping Jacks, 30 Bicycles*, 25 Jump Lunges*, 12 Burpees
* Left and Right = 1
…and that’s it! You know you can do it!
Now that you’ve made it past the first 30 days, where do you go from here? Check out the post Push Yourself Harder: 5 Tips to Take Your Fitness Goals To The Next Level for tips on how to keep your momentum going.
The Moves:
- Jumping Jacks
- Start with your feet together and hands at your sides, keeping the core engaged. Next, jump both legs out to the side (wider than your hips) while raising your arms overhead. Keep your knees bent as you jump again to bring your feet back together and arms down.
- Bicycles
- Lie down on your back with knees in towards your chest and hands behind your head. Bring your right elbow towards the left knee while the right leg simultaneously straightens. Alternate sides just like you’re pedaling on a bike. Want to see a video of this move? Click here.
- Single Leg Hops
- Standing on one leg, jump forward and land on the same leg. Switch legs with every jump as you move forward.
- Butt Kicks
- Jog in place while kicking your heels back towards your glutes. Make sure the movement is being driven from your hamstrings (not just your feet kicking up dust).
- Flutter Kicks
- Lie down on your back with your arms at your sides and legs extended. Then, lift your heels off the floor (about six inches) and begin kicking up and down.
- Squat Jumps
- Perform a normal bodyweight squat (keeping the heels on the ground while bending the hips and knees until the thighs are parallel to the floor). Jump up immediately at the bottom of the squat and extend your arms overhead. Click here for more details on how to do a proper squat.
- High Knees
- Stand tall with your feet hip-distance apart. Raise up your right knee as high as it’ll go, and then place the leg back down. Alternate legs and start picking up the pace.
- Jumping Jack Planks
- Start in a traditional plank (shoulders over the wrists and the body in one straight line), but keep the feet together. Then, simply do jumping jacks with the legs, moving them out to the sides, then back together. Click here for more details on this move.
- Frog Jumps
- Begin by squatting down and touching the ground with both your hands, while keeping your arms straight. Then jump into the air, raising your knees as high as possible before coming back down.
- Inchworm
- Stand tall, and bend over until your fingertips are on the floor. Next, walk the hands forward while keeping the legs straight until you’ve reached a traditional push-up position. Finish off the move by taking tiny steps to get your feet back up to your hands. Want to see a video of this move? Click Here
- Jump Lunge
- Start standing with the feet together and lunge the right foot forward, bending the knee about 90-degrees. Then it gets fun: Jump straight up, and while in the air, switch legs and land in a lunge with the left foot forward. Click here for more details on how to do a proper lunge.
- Mountain Climbers
- Start down on your hands and knees, and bring the right foot forward to the chest while the left leg remains straight. Engaging the core, quickly switch legs. Want to see a video of this move? Click Here
- Burpee
- Start in a low squat position with your hands on the floor. Then, kick your feet back to a push-up position and quickly return to the squat position. Last step? Jump up as high as possible before squatting down again and jumping back into the next push-up position. Click here for more details on how to do a proper squat, and here for more details on the full move.
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