21 Day Beginner Workout Challenge

Colourful 2014 in fiery sparklersHappy New Year and welcome to 2014!

I have to tell you that I’m pretty pumped up about the new year! 2014 is going to be EPIC and I can’t wait to continue living out this adventure we call life.

To start off the new year I wanted to give you an easy workout challenge to get your health and fitness jump started.

This particular challenge will last 21 days. Why this amount of time you may ask? Because that is the amount of time it is believed that is needed to develop a new habit. The habit you will obviously be working on is exercise.

The following workout I’m going to give you is meant to be easy to do, but it is easy for a reason. If I were to give you an intense workout to do every day for 21 days in a row a few things could happen:

  1. You would not complete the workouts every day
  2. If you did complete all the workout your body would begin to break down from a lack of recovery between workouts
  3. You could develop a hate for exercising and me – both are no good

To avoid all of these things the workout, like I said, the workout is easy and it is meant to help you establish the habit of exercising consistently.

Now, many of you are going to have the following question:

Can I do more than just this workout?

To this I would say yes, but to start you do not have to.

When starting to develop a new habit you want to make the barrier to entry extremely low. Don’t put pressure on yourself to do more than the workout I give you. If you do it every day for 21 days then you have succeeded. Is this a small victory? Perhaps, but this will serve as the building block for much more as time goes on.

I know you are itching to see the workout now, so here it is:

  1. Body weight squats x 10
  2. Push Ups x 10
  3. Reverse Lunges x 10/leg
  4. Plank Hold x 15 seconds

Nothing mind-blowing I know. What you are going to do for this workout is go from one exercise to the next taking little to no rest. After you have completed the last exercise rest 60 seconds and go through all the exercises once more.

For the body weight squats try to get as much depth as possible, ideally getting your thighs below parallel to the ground.Body Weight Squat

For the push ups you can modify them if needed by doing them from your knees, just ensure that you keep your body in a straight line from your knees through your shoulders.

(I’m going to assume that you all know what a push up looks like)

For the reverse lunges again try to get as much depth as you can. Taking a large step back will help with this. Also, keep your torso vertical as well as your shank (the part of your leg between your knee and ankle) of your front leg. Reverse Lunge

For the plank you can do the exercise on your forearms or on your hands – the choice is yours. Plank

Remember, you are going to do this workout every day for 21 straight days. If you can handle more reps than what I listed go for it. If you can’t handle those reps then ease it down.

An important concept with this workout is progression. So, as you move forward with it see if you can do more reps each day or week and so on.

If you have any questions let me know.

Make 2014 your best year!


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3 Responses to 21 Day Beginner Workout Challenge

  1. Pingback: 100th Blog Post! Here Are My Top 6 Favorites Thus Far | The Blog of Justin Gordon

  2. Pingback: 3 Simple Reasons To Exercise This Wisconsin Winter | The Blog of Justin Gordon

  3. Pingback: 14 Minutes, 8 Exercises, 1 Killer At-Home Workout | The Blog of Justin Gordon

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