ALL-AROUND BEGINNER STRENGTH
PROGRAM OVERVIEW
DIFFICULTY: Beginner
VOLUME / TIMING: Low - Moderate / Anytime
PROGRAM STRUCTURE: 2 Sessions / week
SESSION STRUCTURE: 30 minutes of strength training
EQUIPMENT: Dumbbells (ideally progressive in weight light-heavy), Pull-up Bar, Exercise Bands, Minibands, Box or Bench, Suspension Trainer.
FOCUS: Safe technique, full body strength, core stability. This program is designed to teach an athlete who is relatively new to strength training how to progress with safe technique in fundamental lifts.
MOVEMENT VIDEO LIBRARY
WEEK 1
SESSION A
-
1 ROUND: PERFORM 45 SEC ON / 15 SEC OFF
Min 1) Cat Cow
Min 2) 9090 Switches
Min 3) Bridge + Hollow Hold
Min 4) Prone T
Min 5) Inchworm + World’s Greatest
Min 6) Air Squats
Min 7) Lateral Squats
Min 8) Reverse Lunge + Knee Tuck
GUIDED WARM-UP VIDEO -
2 ROUNDS:
1) Push Up Plank Hold- :30 second
2) Bridge- :30 second Hold, in 2nd round do reps
3) Hinge and Reach Hold- :30 second
4) Knee Press Hold- :30 seconds
Rest 60 sec between rounds -
2 ROUNDS:
1) Mini Band Forward and Backward Steps-:30 seconds 5/5 steps
2) Hollow Hold- :20-:30 seconds
3) Mini Band Lateral (Sideways) Steps-:30 seconds 5/5 steps
4) Side Plank, off of Elbow and Knee- :20-:30 second Hold each side
Rest 60 sec between rounds
SESSION B
-
1 ROUND: PERFORM 45 SEC ON / 15 SEC OFF
Min 1) Cat Cow
Min 2) 9090 Switches
Min 3) Bridge + Hollow Hold
Min 4) Prone T
Min 5) Inchworm + World’s Greatest
Min 6) Air Squats
Min 7) Lateral Squats
Min 8) Reverse Lunge + Knee Tuck
GUIDED WARM-UP VIDEO -
TABATA INTERVAL WORKOUT:
4 ROUNDS, :20 ON / :10 OFF
*Perform all 4 Rounds on a given exercise before moving to the next one.
1) Push Up Plank Hold
2) Bridge Hold
3) Hinge and Reach Hold
4) Mini Band Side Steps
5) Hollow Hold
6) Side Plank Hold
7) other side
Welcome to your first week of the program! Take your time with these movements and focus on executing with proper form. Remember, this is an 8-week journey that ramps up slowly to allow you to adapt to the movements and get your bearings. Focus on starting small and remaining consistent.
Before your workouts, check out the instruction videos for your movements. So, when it’s time to train, you’re ready to roll.
If you don’t have a piece of equipment used in an exercise, be sure to check out our equipment page for substitutions.
WEEK 2
SESSION A
-
1 ROUND: PERFORM 45 SEC ON / 15 SEC OFF
Min 1) Cat Cow
Min 2) 9090 Switches
Min 3) Bridge + Hollow Hold
Min 4) Prone T
Min 5) Inchworm + World’s Greatest
Min 6) Air Squats
Min 7) Lateral Squats
Min 8) Reverse Lunge + Knee Tuck
GUIDED WARM-UP VIDEO -
3 ROUNDS:
1) Bodyweight Squat x 8 reps
2) Push ups x 8 reps
3) TRX Rows x 8 reps
4) Rest 60 sec -
2 ROUNDS:
1) Mini Band Side Steps x :30 sec
2) Hollow Hold x :30 sec
3) Side Bridge Hold Left Side x :30 sec
4) Side Bridge Right Side x :30 sec
5) Hinge and Reach Hold x :30 sec
Rest 60 sec
SESSION B
-
1 ROUND: PERFORM 45 SEC ON / 15 SEC OFF
Min 1) Cat Cow
Min 2) 9090 Switches
Min 3) Bridge + Hollow Hold
Min 4) Prone T
Min 5) Inchworm + World’s Greatest
Min 6) Air Squats
Min 7) Lateral Squats
Min 8) Reverse Lunge + Knee Tuck
GUIDED WARM-UP VIDEO -
3 ROUNDS:
1) Pull ups- 5 reps
2) Bodyweight Lunges x 5 reps each side
3) Bodyweight Goodmornings x 10 reps
4) Rest 60 sec -
3 ROUND EMOM:
Every Minute On The Minute
1) Burpees- 5-8 reps
2) Push up Plank Hold- :30 seconds
3) Bodyweight Squats- 6-10 reps + Jumping Jacks- 10 reps
4) 60 sec rest
Week 2 is here! Be sure to focus on form and maintain a good pace.
Before your workouts, check out the instruction videos for your movements. So, when it’s time to train, you’re ready to roll.
If you don’t have a piece of equipment used in an exercise, be sure to check out our equipment page for substitutions.
WEEK 3
SESSION A
-
1 ROUND: PERFORM 45 SEC ON / 15 SEC OFF
Min 1) Cat Cow
Min 2) 9090 Switches
Min 3) Bridge + Hollow Hold
Min 4) Prone T
Min 5) Inchworm + World’s Greatest
Min 6) Air Squats
Min 7) Lateral Squats
Min 8) Reverse Lunge + Knee Tuck
GUIDED WARM-UP VIDEO -
4 ROUND EMOM:
Every Minute on The Minute
MIN 1) DB Romanian Deadlift x 8-12 reps
MIN 2) DB Floor Press x 8-12 reps
Rest 60 sec -
3 ROUNDS:
1) DB Goblet Side Steps x 6-10 reps each side
2) DB Renegade Row x 6 reps each side
3) Deadbug OAOL x 8 each side
4) 60 sec rest
SESSION B
-
1 ROUND: PERFORM 45 SEC ON / 15 SEC OFF
Min 1) Cat Cow
Min 2) 9090 Switches
Min 3) Bridge + Hollow Hold
Min 4) Prone T
Min 5) Inchworm + World’s Greatest
Min 6) Air Squats
Min 7) Lateral Squats
Min 8) Reverse Lunge + Knee Tuck
GUIDED WARM-UP VIDEO -
3 ROUNDS:
1) Pull ups x 5-8 reps
2) DB Front Squat x 6 reps
3) Mini Band Side Steps x 10 steps each direction
4) Rest 60 sec -
2 ROUNDS:
1) Hollow Hold x :30 seconds
2) Side Plank x :20 seconds each side
3) DB 1-Arm Overhead Press x 4 reps each side
4) DB Goblet Reverse Lunge x 4 reps each side
5) Rest 60 sec
Some good strength movements in the sessions this week. Make sure you keep strong positions and during the deadlifts and the rest of the loaded movements!
Before your workouts, check out the instruction videos for your movements. So, when it’s time to train, you’re ready to roll.
If you don’t have a piece of equipment used in an exercise, be sure to check out our equipment page for substitutions.
WEEK 4
SESSION A
-
1 ROUND: PERFORM 45 SEC ON / 15 SEC OFF
Min 1) Cat Cow
Min 2) 9090 Switches
Min 3) Bridge + Hollow Hold
Min 4) Prone T
Min 5) Inchworm + World’s Greatest
Min 6) Air Squats
Min 7) Lateral Squats
Min 8) Reverse Lunge + Knee Tuck
GUIDED WARM-UP VIDEO -
4 ROUND EMOM:
Every Minute on The Minute
MIN 1) AR Press x 8-12 reps each side
MIN 2) Alternating Box Step Ups x 12-20 reps
MIN 3) Plank to Down Dog Switches x 6-10 reps
MIN 4) Bridges x 12-20 reps
MIN 5) Rest 60 sec -
3 ROUNDS:
1) Side Plank Clams- 6-10 reps each side
2) Half Kneeling DB Press- 6 reps each side
3) Hollow Hold- :30 seconds
4) Rest 60 sec
SESSION B
-
1 ROUND: PERFORM 45 SEC ON / 15 SEC OFF
Min 1) Cat Cow
Min 2) 9090 Switches
Min 3) Bridge + Hollow Hold
Min 4) Prone T
Min 5) Inchworm + World’s Greatest
Min 6) Air Squats
Min 7) Lateral Squats
Min 8) Reverse Lunge + Knee Tuck
GUIDED WARM-UP VIDEO -
4 ROUNDS:
1) Split Stance Chops x 8 each side
2) Banded Bridges x 12-20 reps -
2 ROUND EMOM:
MIN 1) Flags x 16-20 Alternating reps
MIN 2) Alternating Airplanes x 14-20 reps
MIN 3) DB Goblet Squat x 8-12 reps
MIN 4) Lateral DB Hops x 14-20 Alternating Reps
Keep on crushing it this week!
Before your workouts, check out the instruction videos for your movements. So, when it’s time to train, you’re ready to roll.
If you don’t have a piece of equipment used in an exercise, be sure to check out our equipment page for substitutions.
WEEK 5
SESSION A
-
1 ROUND: PERFORM 45 SEC ON / 15 SEC OFF
Min 1) Cat Cow
Min 2) 9090 Switches
Min 3) Bridge + Hollow Hold
Min 4) Prone T
Min 5) Inchworm + World’s Greatest
Min 6) Air Squats
Min 7) Lateral Squats
Min 8) Reverse Lunge + Knee Tuck
GUIDED WARM-UP VIDEO -
3 ROUND EMOM:
Every Minute on The Minute
MIN 1) DB RDL 8-12 reps
MIN 2) Hollow or Deadbug hold :30 seconds -
3 ROUND EMOM:
MIN 1) Bodyweight Split Squats x 4-8 each side
MIN 2) Bodyweight Row x 5-8 reps
MIN 3) DB Floor Press x 6-10 reps
MIN 4) Hinge T x 30 sec.
SESSION B
-
1 ROUND: PERFORM 45 SEC ON / 15 SEC OFF
Min 1) Cat Cow
Min 2) 9090 Switches
Min 3) Bridge + Hollow Hold
Min 4) Prone T
Min 5) Inchworm + World’s Greatest
Min 6) Air Squats
Min 7) Lateral Squats
Min 8) Reverse Lunge + Knee Tuck
GUIDED WARM-UP VIDEO -
2 ROUND EMOM:
MIN 1) Push ups 5-10 reps
MIN 2) Air Squats 8-12 -
2 ROUND EMOM:
MIN 1) Split Stance Bent Over Row x 6-8 ea. side
MIN 2) BW Cuban Press x 10-15
MIN 3) 1/2 Get Up x 3-5 each side
MIN 4) Hinge W x 30 sec. -
5 MINUTE REPEAT
Repeat this sequence for maximum quality rounds in 5 min
1) Heavy Farmer Carry (two DB)- :30 sec.
2) Sprawls- 5 reps
3) BW Rev. Lunges 10 Alternating
Keep good form on those deadlifts this week - maintain solid spine position throughout each rep!
Before your workouts, check out the instruction videos for your movements. So, when it’s time to train, you’re ready to roll.
If you don’t have a piece of equipment used in an exercise, be sure to check out our equipment page for substitutions.
WEEK 6
SESSION A
-
1 ROUND: PERFORM 45 SEC ON / 15 SEC OFF
Min 1) Cat Cow
Min 2) 9090 Switches
Min 3) Bridge + Hollow Hold
Min 4) Prone T
Min 5) Inchworm + World’s Greatest
Min 6) Air Squats
Min 7) Lateral Squats
Min 8) Reverse Lunge + Knee Tuck
GUIDED WARM-UP VIDEO -
3 ROUND EMOM:
Every Minute on The Minute
MIN 1) DB Suitcase Deadlift x 4-6 reps each side
MIN 2) Pull up Top Hold (Bands if needed) or DB Bent Over Row Hold x :10-:20 sec. -
2 ROUND EMOM:
1st min: DB Off Set Split Squats x 4-8 each side
2nd min: TRX Row x 6-10 reps
3rd min: DB Bridge Floor Press x 6-10 reps
4th min: Hinge W's x 10 reps then Hinge T x 10 reps -
5 MINUTE REPEAT:
Repeat sequence for 5 min
1) Air Squats x 5
2) Jump Squats x 3
3) Alternating Lunges x 4-6 each side
4) Sprawls x 6-8 reps
SESSION B
-
1 ROUND: PERFORM 45 SEC ON / 15 SEC OFF
Min 1) Cat Cow
Min 2) 9090 Switches
Min 3) Bridge + Hollow Hold
Min 4) Prone T
Min 5) Inchworm + World’s Greatest
Min 6) Air Squats
Min 7) Lateral Squats
Min 8) Reverse Lunge + Knee Tuck
GUIDED WARM-UP VIDEO -
3 ROUND EMOM:
MIN 1) Tempo Push ups (3 count down, 1 up) x 4-8 reps
MIN 2) DB Goblet Squats x 8-10 -
2 ROUND EMOM:
MIN 1) Alternating Bent Over Row x 8-12 total
MIN 2) Alternating Airplanes x 8-12
MIN 3) 1/2 Get Up x 3-6 each side
MIN 4) DB Overhead Carry x :20 sec. each side -
5 MINUTE REPEAT
Repeat this sequence for maximum quality rounds in 5 min.
1) Single Arm Farmers Carry x 25 seconds each side
2) Shoulder Taps x 4-6 reps each side
3) SASL Dead Bug x 5-8 reps each side
New movements this week! Make sure you stay locked in and perform each movement with precision.
Before your workouts, check out the instruction videos for your movements. So, when it’s time to train, you’re ready to roll.
If you don’t have a piece of equipment used in an exercise, be sure to check out our equipment page for substitutions.
WEEK 7
SESSION A
-
1 ROUND: PERFORM 45 SEC ON / 15 SEC OFF
Min 1) Cat Cow
Min 2) 9090 Switches
Min 3) Bridge + Hollow Hold
Min 4) Prone T
Min 5) Inchworm + World’s Greatest
Min 6) Air Squats
Min 7) Lateral Squats
Min 8) Reverse Lunge + Knee Tuck
GUIDED WARM-UP VIDEO -
3 ROUNDS:
1) High/ Med. / Low Hold x 4-6 reps
1 rep = 5- 10 sec hold
*Substitute with DB Bent over row holds in same fashion (Hi/Med/Lo)
Rest 60 seconds in between rounds -
3 ROUND EMOM:
1) DB RDL x 6-8 reps
2) Airplane Hold each side x :10-:20 sec
3) Rest 60 seconds -
4 ROUND EMOM:
MIN 1) Alternating DB Goblet Rev. Lunge x 12-20 total
MIN 2) Renegade Row x 5-8 each side
MIN 3) Hinge Scaption x 12-16 reps -
6 MINUTE REPEAT
1) Burpees x 5-8
2) OAOL V-Up x 5-10 ea side
3) Alternating Flags x 6-8
SESSION B
-
1 ROUND: PERFORM 45 SEC ON / 15 SEC OFF
Min 1) Cat Cow
Min 2) 9090 Switches
Min 3) Bridge + Hollow Hold
Min 4) Prone T
Min 5) Inchworm + World’s Greatest
Min 6) Air Squats
Min 7) Lateral Squats
Min 8) Reverse Lunge + Knee Tuck
GUIDED WARM-UP VIDEO -
3 ROUNDS:
1) Push ups x 15 seconds (maximum reps)
2) Rest :30 seconds -
3 ROUNDS:
1) DB Goblet Squat x 6-8 reps
2) Broad Jumps x 2
3) Rest 60 seconds between rounds -
3 Round EMOM
MIN 1) Bridge Alternating Floor Press x 10-16 total
MIN 2) DB Split Squat (two DB's) x 5-8 each side
MIN 3) 1/2 Kneeling DB Press x 5-8 reps each side
MIN 4) Hinge W x 15, Hinge T x 10, Hinge Y x 5 -
6 MINUTE REPEAT:
1) Flutter Kicks x 20-30 reps
2) Bridge March x 20-30 total
3) Lateral Hops x 15-20
Volume continues to increase this week! Keep up the hard work and continue to stay consistent!
Before your workouts, check out the instruction videos for your movements. So, when it’s time to train, you’re ready to roll.
If you don’t have a piece of equipment used in an exercise, be sure to check out our equipment page for substitutions.
WEEK 8
SESSION A
-
1 ROUND: PERFORM 45 SEC ON / 15 SEC OFF
Min 1) Cat Cow
Min 2) 9090 Switches
Min 3) Bridge + Hollow Hold
Min 4) Prone T
Min 5) Inchworm + World’s Greatest
Min 6) Air Squats
Min 7) Lateral Squats
Min 8) Reverse Lunge + Knee Tuck
GUIDED WARM-UP VIDEO -
4 ROUNDS:
1) Pull ups (use band if needed) x 8-12 OR DB Bent over row x 8-12
2) Rest 60 seconds in between rounds -
4 ROUNDS:
1) DB Single Leg RDL (Hold one DB by heads) x 4-8 each side
2) Vertical Jump x 2 reps
3) Rest 60 seconds between rounds -
4 ROUND EMOM:
MIN 1: Alternating DB Rev. Lunge (two DB's) x 10-16 total
MIN 2: Alternating DB Bent Over Row x 12-16
MIN 3: 1 Leg Hinge x 6-8 reps each leg -
7 MINUTE REPEAT
1) Hollow Hold x :20 seconds
2) Arch Hold x :20 seconds
3) Sprawl with Lat. Hop Over x 6-8
4) Plank DB Pull Through x 8-10
SESSION B
-
1 ROUND: PERFORM 45 SEC ON / 15 SEC OFF
Min 1) Cat Cow
Min 2) 9090 Switches
Min 3) Bridge + Hollow Hold
Min 4) Prone T
Min 5) Inchworm + World’s Greatest
Min 6) Air Squats
Min 7) Lateral Squats
Min 8) Reverse Lunge + Knee Tuck
GUIDED WARM-UP VIDEO -
4 ROUNDS:
1) Push ups x :20 seconds
2) Rest :40 seconds in between rounds -
4 ROUNDS:
1) DB Front Squat x 6-8 reps
2) Broad Jumps x 2
3) Rest 60 seconds between rounds -
4 ROUND EMOM:
MIN 1) Bridge Alternating Floor Press x 12-18 total
MIN 2) DB Goblet Side Lunge x 5-8 each side
MIN 3) Split Stance DB Press x 5-8 reps each side -
8 MINUTE REPEAT
1) Hanging Knee Tucks x 5-8
2) Crab Bridge Reps x 5-8
3) Goodmornings x 14-18 reps
Final week of the program! Let’s finish this thing strong and crush the workouts for this week.
Before your workouts, check out the instruction videos for your movements. So, when it’s time to train, you’re ready to roll.
If you don’t have a piece of equipment used in an exercise, be sure to check out our equipment page for substitutions.