If you are a true beginner (you have never exercised intentionally, never played any type of sport, or your body is a different size or shape since the last time you have intentionally exercised), then it's a really good idea to start by getting to know your body and how it moves right now. This beginner workout is designed specifically for that purpose. With easy ways to increase or decrease the difficulty to meet you where you are today, this workout can grow with you for quite some time.

We intentionally focus on low-impact exercises, with movements that explore your body's current restrictions. Whether your limitations are related to strength (your muscles/strength won’t support a full range of motion), flexibility (your muscles, ligaments, or tendons are limiting your movement), balance (you start to lose balance easily), joint mobility (you have a joint limitation from limited strength, strength imbalance, your own body size gets in the way more than it used to), or chronic pain (like arthritis, fibromyalgia, pudendal neuralgia, etc.), this workout should be gentle enough for you to start getting to know what you are capable of doing currently.

It is always a good idea to get your doctor's approval before starting any kind of new physical activity so, if you are severely deconditioned, have a chronic injury, or other health-related concerns we recommend sharing this workout with your doctor to make sure it is a good place for you to start.

Once you are ready to start in and give this workout a try, here is what you can expect. We will start off with a gentle 5-minute warm-up, followed by around 20 minutes of focused movement, then we end with a 5-minute stretch cooldown. Each of these movements can be easily modified to make them easier or more challenging, so feel free to adjust each movement to suit your needs for that particular exercise. As you do this, remind yourself that every movement will be an independent challenge, and where one exercise you may want to make easier to meet you where you are, the next you may want to make harder. Listen to your body and don’t overdo it. After all, the best way to keep fitness in your life forever is to make it fun and at the very least don’t make it a punishment.

Give this workout a shot and let us know what you thought about it in the comment section below. Enjoy.

Workout Structure:
- 5 Groups of 2 Exercises Each
- Done in an AB AB Pattern
- Two Sets Each
- Intervals of 45 Sec On and 15 Sec Off

Equipment:
- None

Warm Up / Cooldown:
- Both Included

Warm up: 5 Min (30 Second Each)
- Side Step + Overhead Reach
- Toe Touch Scoop
- Arm Circles (Large)
- Marching Heel Tap
- Torso Circles
- Calf Raise
- Torso Twist + Knee
- Slow Butt Kicker + Overhead Push Pull
- Walking Toe Tap Clock
- Slow Jumping Jack

Workout: 20 Minutes (45 On, 15 Off, AB AB)
- High Knee March + Curl
- Deadlift + Fly

- Rocker Step + Knee + Leg Curl (L)
- Rocker Step + Knee + Leg Curl (R)

— Water Break —

- Bent Over Torso Rotation
- Squat + Reach Across

- High Knee Hold + Overhead Press
- Lunge + Lateral Raise

- Narrow Stance Side Bend + Overhead Reach
- Narrow Stance Forward Bend to Back Bend

— Water Break —

Free Form Cooldown: 5 Min (30 Second Each)
- Arm Cross Stretch (L)
- Arm Cross Stretch (R) 
- Flat Back Toe Touch
- Toe Touch
- Standing Hip Flexor Stretch (L)
- Standing Hip Flexor Stretch (R)
- Inside Thigh Stretch (L)
- Inside Thigh Stretch (R)
- Seated Toe Touch (Flat Back)
- Seated Toe Touch (Rounded Back)
- Deep Glute Stretch (L)
- Deep Glute Stretch (R)