Beginners Fitness Program


Here’s a great beginners routine for those who are BRAND NEW or are JUST GETTING BACK INTO exercise.

No equipment is necessary.

Always stretch and warm up for 3 – 5 minutes before engaging in exercise.

Please consult your Doctor before beginning any exercise program.

Read our about page before beginning.


This is a 2 week program.  You will exercise EVERY DAY of the 2 weeks.  Do not skip a day during this 2 week program.

There are only 3 exercises in this Beginners Fitness Program.  They are push ups, sit ups and squats.

Below are these 3 exercises with instructions on how to do them.

The Beginners Fitness Program begins below.

Standard Push Up

Push Up

1. Lie face down on the floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line.
2. Place hands slightly wider than shoulder width, and feet should be at hip width with toes on floor.
3. Start position: Extend the elbows and raise the body off the floor.
4. Lower your entire body (legs, hips, trunk, and head) 4-8 inches from the floor.
5. Return to the start position by extending at the elbows and pushing the body up.
6. Remember to keep the head and trunk stabilized in a neutral position by isometrically contracting the abdominal and back muscles. Never fully lock out the elbows at the start position and avoid hyperextension of the low back.

Sit Up

Sit Up

1. Start position: Lie back onto floor or bench with knees bent and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest.
2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench until you are seated in an upright position.
3. Return to start position.
4. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.



1. Start by placing feet shoulder width apart and holding your arms out in front of you.
2. Proceed to squat down like you are going to sit in a chair. Your upper body will lean forward slightly and your hips will shift backwards while going down.
3. Remember to keep your knees from going out in front of your toes while squatting.
4. Repeat according to your required repetitions. If you want to make the exercise more challenging hold your arms at your sides or behind your head.

Day 1

Push ups x 1

Sit Up x 1

Squats x 1

Day 2

Push ups x 2

Sit ups x 2

Squats x 2

Day 3

Push ups x 3

Sit ups x 3

Squats x 3

Day 4

Push ups x 4

Sit ups x 4

Squats x 4

Day 5

Push ups x 5

Sit ups x 5

Squats x 5

Day 6

Push ups x 6

Sit ups x 6

Squats x 6

Day 7

Push ups x 7

Sit ups x 7

Squats x 7

Day 8

Push ups x 8

Sit ups x 8

Squats x 8

Day 9

Push ups x 9

Sit ups x 9

Squats x 9

Day 10

Push ups x 10

Sit ups x 10

Squats x 10

Day 11

Push ups x 11

Sit ups x 11

Squats x 11

Day 12

Push ups x 12

Sit ups x 12

Squats x 12

Day 13

Push ups x 13

Sit ups x 13

Squats x 13

Day 14

Push ups x 14

Sit ups x 14

Squats x 14



Do not skip ahead to another day.  Do the workout exactly as written above.

The point is to build consistency without overdoing it.

By making the workouts super simple (at first), you will build the necessary strength and balance to do the next day’s workout.

If you do not successfully complete any given day, repeat that day until you have successfully completed it.

For push ups, you can put your knees down on the ground to make it easier.  The point is to build balance and strength in your chest, triceps and shoulders.  As well as core.

Push Ups From Knees

Push Ups From Knees

1. Start by lying face down and placing your hands near your shoulders with your elbows pointing up.
2. Keeping your trunk straight press your hands into the floor so that your upper body and hips come up off the ground into a push up position.
3. Now you are in a modified push up position from your knees.
4. Bend your elbows so that your chest touches the ground and then repeat by returning to the top position.




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