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Welcome to 7 Habits beginner workouts! This is where all your workouts will be laid out for the whole program! You will have the written workout as well as a video demonstration for each workout. This workout program is set for 3 days per week. I recommend always taking 1-2 days rest between workouts before moving on to the next.
Just because these workouts are labeled “BEGINNER” doesn’t mean they are to be taken lightly. You should always work at your own level and speed but these workouts are meant to get you better so you should train with that in mind.
All workouts in this program will be full body workouts so you will still be able to work muscles multiple time a week, even with he minimum amount of workout days!
Make sure you always warm up before each workout to prevent injury and to get more from your workout. 5-10 mins of brief cardio plus 5-10 mins of dynamic stretching is a good strategy to use.
For the strength training portion of our workouts, you’ll see that we are repeating the same workouts for two weeks before moving to the next phase of workouts. No matter what phase we are in I want you to work your butts off, but during the second round of the workouts you should be more comfortable with the exercises so here is what I recommend when going through the workouts again:
Try increasing weight on each exercise even if it is just a little. If you did 10lbs bicep curls the first week, see if you can move up to 12’s or 15’s for the second week. Also on exercises that are only body weight, try adding weight to those. For example, if you have body weight squat jumps, trying holding a dumbbell while doing your squat jumps to add more resistance.
Use less rest time. If the workout says to rest for 40-45 seconds, try only resting for 20-30 seconds before going back into the exercise.
*Tip- On the written workouts below hit the right arrow or if on a mobile device swipe left to scroll through all workouts for the week!
Cardio won’t be scheduled in the 7 Habit workouts but I’m not saying it shouldn’t be done. Cardio is a great way to accelerate fat loss and I definitely would recommend doing some type of cardio at least 3 times per week at a minimum. 20-25 mins of your favorite type of cardio will work just fine. Cardio should always be done during your fasting window or immediately after a strength training session to receive maximum results.