Kickstart My Fitness Journey!

by Keith O'Malley-Farrell

If you're looking to kick-start your fitness journey then this 12 session workout programme is perfect for you.

Whether it's been a long absence from exercising or if you have never worked out before have been unsure where to start this programme will give you all the basics you need to progress.

This workout programme is aimed at giving the novice exerciser, the person who doesn't know where to start with their fitness, is perhaps not confident enough to join a gym or a fitness class or simply doesn't like gyms and over crowded places.

It is completed with very basic exercises like the body weight squat, lunges, glute bridges, adapted push ups and ab crunches to name a few.

Each workout offers plenty of rest time in between so participants can catch their breath and recover just in time for the next round. 

As always with home workouts, you are in total control, nobody is watching you and nobody is pressuring you, you can pause the video (although don't pause for tooooo long! :) catch your breath, drink some water and press play again and resume.

The workouts vary from a few exercises and an outdoor/treadmill walk to a medium intensity circuit style workout that will encourage you to push and surprise yourself with what you're capable of doing.

There are 12 workouts, and each one gently progresses from the previous workout with out you even knowing, so before you know it you will have progressed from doing 8 repetitions to 15.

All workouts have audio, prompting you and explaining what is next and how to best do each movement and there is guidance when to start and when to rest.

All in all this is the perfect workout plan if you have been struggling to find a way to get started and build a foundation before you begin to really push yourself on your fitness journey!

We hope you enjoy!

Kick Start My Journey Introduction & Workout 1

Workout 1 -Lower Body Body Weight Squats 8 reps Glute Bridges 8 reps Clamshells 8 reps 2-3 sets Cardio: 20-30 Min Brisk Walk -> Aiming for minimum of 2k or Exercise Bike Speed @ 60rpm -> 20 Minutes

Workout 2

-Abs/Core Ab Crunches 8 Lying Leg Lifts 8 Crunch Ankle Taps 8 Cardio: (10 minutes) High Step Ups x 10 Rounds 60 seconds working/60 seconds Rest

Workout 3

-Upper Body Ab Crunches 8 Lying Leg Lifts 8 Crunch Ankle Taps 8 Cardio: (10 minutes) High Step Ups x 10 Rounds 60 seconds working/60 seconds Rest

Bonus Info Video -> MenoFitness & Menopause

in this Short Video from Catherine William's Lecture on Menofitness (called Fitness for Menopausal Women), learn about the three stages of Menopause and discover some of the physiological effects, which may occur during those stages

Bonus Info Video -> Psyhological Implications of Menofitness

In this short video from Catherine William's Lecture series (called Fitness for Menopausal Women) learn about the psychological side effects experienced by women during the three stages of Menopause and how best to combat them to ensure a happy and healthy experience.

Workout 4

-Lower Body Body Weight Squats x10 Glute Bridges x10 Clamshells x10 each side Cardio: x4 Rounds - 40 seconds:20 seconds High Step Ups Chest to floor/Stand up Lying Leg Lifts 60 Seconds Rest

Workout 5

-Abs/Core Ab Crunches x10 Lying Leg Lifts x10 Crunch Ankle Taps x10 2-3 sets Cardio: 25-30 Min Brisk Walk -> Aiming for minimum of 2k or Exercise Bike Speed @ 60rpm -> 20 Minutes

Workout 6

-Upper Body Kneeling Push Ups x10 Curl & Shoulder Press x10 Dips off Chair x10 Single Arm Row x10 each side Cardio: - 40 secs on:20 Secs Body Weight Squats Rest Russian Twists Glute Bridges Jogging on Spot Repeat x3 Rounds

Bonus info video -> Ketogenic Diet and Female Hormones

Dr. Cliff Harvey explains in short, the effect that a low carb, high fat diet can have on female hormones. Check out the full course at www.alifeofeducation.com/course/understanding-ketogenic-nutrition

Workout 7

-Lower Body Body Weight Squats x12 Glute Bridges x12 Clamshells x12 each side Cardio 30 Min Brisk Walk -> Aiming for minimum of 3k or Exercise Bike Speed @ 60rpm -> 20 Minutes

Workout 8

-Abs/Core Ab Crunches x12 Lying Leg Lifts x12 Crunch Ankle Taps x13 2-3 sets Cardio: - 40 secs on:20 Secs Rest 1/2 burpees Russian Twists Chest Floor Stand Up Mountain Climbers Repeat x3->4 Rounds

Workout 9

-Upper Body Kneeling Push Ups x10 Curl & Shoulder Press x10 Dips off Chair x10 Single Arm Row x10 each side Cardio: 30 Min Brisk Walk -> Aiming for minimum of 2.3k or Exercise Bike Speed @ 60rpm -> 20 Minutes

Bonus Info Video -> Positive Psychology

Positive Psychology is the scientific study of human flourishing, and an applied approach to optimal functioning. It has also been defined as the study of the strengths and virtues that enable individuals, communities, and organisations to thrive. Learn how it can benefit you and improve your happiness.

Bonus Info Video -> Positive Psychology for You

There are many potential benefits of practicing positive psychology including an increase in your self-esteem, improved relationships, and a greater outlook on life. Research in the realm of positive psychology has found that gratitude, social connection, and kindness are all important to you living your best life!

Workout 10

-Lower Body Body Weight Squats x15 Glute Bridges x15 Clamshells x15 each side Cardio: 40 secs on:20 Secs Rest Lateral Toe Taps Off Step Russian Twists Chest to Floor Stand Up Kneeling Push Ups Repeat x3->4 Rounds

Bonus Info Video -> What is Diabetes

Learn about Diabetes and the pathophysiology and prevalence of diabetes

Bonus Info Video -> Diabetes Management

Understand the different types of diabetes and how each of them can be managed with exercise and medication if recommended by a doctor

Workout 11

-Abs/Core Ab Crunches x15 Lying Leg Lifts x15 Crunch Ankle Taps x15 30 Min Brisk Walk -> Aiming for minimum of 2.3k - 3k or Exercise Bike Speed @ 60rpm -> 20 Minutes

Workout 12

-Upper Body Kneeling Push Ups x15 Curl & Shoulder Press x15 Dips off Chair x15 Single Arm Row x15 each side Cardio: 40 secs on:20 Seconds Rest High-Step Step ups Ab Crunches Lunges Body Weight Squats Repeat x3->4 Rounds

Test yourself by purchasing this course

Course Info

Updated
Nov 30, 2020
Duration
06:54
REPs
0
Level
Beginner
Price
$ 59.00

Teacher

Keith O'Malley-Farrell

Keith O'Malley-Farrell

Keith is a Managing Partner for both The Physical Training Company & A Life Of Education. Currently working privately as a pain and injury rehab specialist, he has worked in immediate pitch-side trauma care and as head of the medical departments with professional football clubs in London, along with rehabilitating injured soldiers returning from active duty with the British Military. Keith believes that having an in depth knowledge of anatomy, pain and the physiological connection to stress and anxiety enables him use exercise and training to reduce pain, mobilise the body and get the best results possible with his patients and clients.