Exercise Beginner
Month 3
Day Sixty-One: Keep in mind you are shooting for a "little bit better every day."
Twenty-One sit-ups (Break into 10’s)
Twenty-One push-ups (Break into 5’s)
Jog in place for 25 seconds
Jog slowly for 45 seconds
Walk 220 yards
Walk backwards 100 yards
Arms straight out to your sides, Large circles both arms, 20 forward and back
6 toe touches count to 20 to slowly reach toward your toes
5 Hamstring stretch left leg then right
Arms straight out to your sides, twist side to side slowly 20 times
Arms straight out to your sides, Small circles both arms, 20 forward and back
2 toe touch count to 10 to slowly reach toward your toes right foot over left then the opposite
Wrist stretch, arms out front, pull fingers down first left hand the right 10 sec's each X 4
If any of these are too hard to do, do what you can and don't worry about form right now, just work at being "a little bit better every day."
Day Sixty-Two: Keep in mind you are shooting for a "little bit better every day."
Twenty-Two sit-ups (Break into 10’s)
Twenty-Two push-ups (Break into 5’s)
Jog in place for 30 seconds
Jog slowly for 50 seconds
Walk 220 yards
Walk backwards 100 yards
Arms straight out to your sides, Large circles both arms, 20 forward and back
6 toe touches count to 20 to slowly reach toward your toes
6 Hamstring stretch left leg then right
Arms straight out to your sides, twist side to side slowly 20 times
Arms straight out to your sides, Small circles both arms, 20 forward and back
2 toe touch count to 10 to slowly reach toward your toes right foot over left then the opposite
Wrist stretch, arms out front, pull fingers down first left hand the right 10 sec's each X 4
If any of these are too hard to do, do what you can and don't worry about form right now, just work at being "a little bit better every day."
Day Sixty-Three: Keep in mind you are shooting for a "little bit better every day."
Twenty-Three sit-ups (Break into 10’s)
Twenty-Two push-ups (Break into 5’s)
Jog in place for 30 seconds
Jog slowly for 50 seconds
Walk 440 yards
Walk backwards 150 yards
Arms straight out to your sides, Large circles both arms, 20 forward and back
6 toe touches count to 20 to slowly reach toward your toes
6 Hamstring stretch left leg then right
Arms straight out to your sides, twist side to side slowly 20 times
Arms straight out to your sides, Small circles both arms, 20 forward and back
2 toe touch count to 10 to slowly reach toward your toes right foot over left then the opposite
Wrist stretch, arms out front, pull fingers down first left hand the right 10 sec's each X 4
If any of these are too hard to do, do what you can and don't worry about form right now, just work at being "a little bit better every day."
Day Sixty-Four: Keep in mind you are shooting for a "little bit better every day."
Twenty-Three sit-ups (Break into 10’s)
Twenty-Three push-ups (Break into 5’s)
Jog in place for 30 seconds
Jog slowly for 50 seconds
Walk 440 yards
Walk backwards 150 yards
Arms straight out to your sides, Large circles both arms, 20 forward and back
6 toe touches count to 20 to slowly reach toward your toes
6 Hamstring stretch left leg then right
Arms straight out to your sides, twist side to side slowly 20 times
Arms straight out to your sides, Small circles both arms, 20 forward and back
3 toe touch count to 10 to slowly reach toward your toes right foot over left then the opposite
Wrist stretch, arms out front, pull fingers down first left hand the right 10 sec's each X 5
If any of these are too hard to do, do what you can and don't worry about form right now, just work at being "a little bit better every day."
Day Sixty-Five – Rest, take a leisurely walk.
Day Sixty-Six: Keep in mind you are shooting for a "little bit better every day."
Twenty-Three sit-ups (Break into 10’s)
Twenty-Three push-ups (Break into 5’s)
Jog in place for 30 seconds
Jog slowly for 50 seconds
Walk 440 yards
Walk backwards 150 yards
Arms straight out to your sides, Large circles both arms, 20 forward and back
6 toe touches count to 20 to slowly reach toward your toes
6 Hamstring stretch left leg then right
Arms straight out to your sides, twist side to side slowly 20 times
Arms straight out to your sides, Small circles both arms, 20 forward and back
3 toe touch count to 10 to slowly reach toward your toes right foot over left then the opposite
Wrist stretch, arms out front, pull fingers down first left hand the right 10 sec's each X 5
If any of these are too hard to do, do what you can and don't worry about form right now, just work at being "a little bit better every day."
Day Sixty-Seven: Keep in mind you are shooting for a "little bit better every day."
Twenty-Four sit-ups (Break into 10’s)
Twenty-Three push-ups (Break into 5’s)
Jog in place for 40 seconds
Jog slowly for 1 minute
Walk 440 yards
Walk backwards 150 yards
Arms straight out to your sides, Large circles both arms, 20 forward and back
6 toe touches count to 20 to slowly reach toward your toes
6 Hamstring stretch left leg then right
Arms straight out to your sides, twist side to side slowly 20 times
Arms straight out to your sides, Small circles both arms, 20 forward and back
3 toe touch count to 10 to slowly reach toward your toes right foot over left then the opposite
Wrist stretch, arms out front, pull fingers down first left hand the right 10 sec's each X 5
Jump Rope for 20 sec's
If any of these are too hard to do, do what you can and don't worry about form right now, just work at being "a little bit better every day."
Day Sixty-Eight: Keep in mind you are shooting for a "little bit better every day."
Twenty-Four sit-ups (Break into 10’s)
Twenty-Four push-ups (Break into 5’s)
Jog in place for 40 seconds
Jog slowly for 1 minute
Walk 440 yards
Walk backwards 150 yards
Arms straight out to your sides, Large circles both arms, 20 forward and back
6 toe touches count to 20 to slowly reach toward your toes
6 Hamstring stretch left leg then right
Arms straight out to your sides, twist side to side slowly 20 times
Arms straight out to your sides, Small circles both arms, 20 forward and back
4 toe touch count to 10 to slowly reach toward your toes right foot over left then the opposite
Wrist stretch, arms out front, pull fingers down first left hand the right 10 sec's each X 5
Jump Rope for 20 sec's
If any of these are too hard to do, do what you can and don't worry about form right now, just work at being "a little bit better every day."
Day Sixty-Nine: Keep in mind you are shooting for a "little bit better every day."
Twenty-Five sit-ups (Break into 10’s)
Twenty-Four push-ups (Break into 5’s)
Jog in place for 40 seconds
Jog slowly for 1 minute
Walk 440 yards
Walk backwards 150 yards
Arms straight out to your sides, Large circles both arms, 20 forward and back
6 toe touches count to 20 to slowly reach toward your toes
6 Hamstring stretch left leg then right
Arms straight out to your sides, twist side to side slowly 20 times
Arms straight out to your sides, Small circles both arms, 20 forward and back
4 toe touch count to 10 to slowly reach toward your toes right foot over left then the opposite
Wrist stretch, arms out front, pull fingers down first left hand the right 10 sec's each X 5
Jump Rope for 30 sec's
1 Pull-up (use a chair if needed)
If any of these are too hard to do, do what you can and don't worry about form right now, just work at being "a little bit better every day."
Day Seventy: Keep in mind you are shooting for a "little bit better every day."
Twenty-Five sit-ups (Break into 10’s)
Twenty-Five push-ups (Break into 5’s)
Jog in place for 50 seconds
Jog slowly for 1:30
Walk 440 yards
Walk backwards 220 yards
Arms straight out to your sides, Large circles both arms, 20 forward and back
7 toe touches count to 20 to slowly reach toward your toes
6 Hamstring stretch left leg then right
Arms straight out to your sides, twist side to side slowly 20 times
Arms straight out to your sides, Small circles both arms, 20 forward and back
4 toe touch count to 10 to slowly reach toward your toes right foot over left then the opposite
Wrist stretch, arms out front, pull fingers down first left hand the right 10 sec's each X 5
Jump Rope for 30 sec's
1 Pull-up (use a chair if needed)
If any of these are too hard to do, do what you can and don't worry about form right now, just work at being "a little bit better every day."
Day Seventy-One: Keep in mind you are shooting for a "little bit better every day."
Twenty-Six sit-ups (Break into 10’s)
Twenty-Five push-ups (Break into 5’s)
Jog in place for 1 minute
Jog slowly for 1:30
Walk 440 yards
Walk backwards 220 yards
Arms straight out to your sides, Large circles both arms, 20 forward and back
7 toe touches count to 20 to slowly reach toward your toes
7 Hamstring stretch left leg then right
Arms straight out to your sides, twist side to side slowly 20 times
Arms straight out to your sides, Small circles both arms, 20 forward and back
4 toe touch count to 10 to slowly reach toward your toes right foot over left then the opposite
Wrist stretch, arms out front, pull fingers down first left hand the right 10 sec's each X 5
Jump Rope for 30 sec's
1 Pull-up (use a chair if needed)
If any of these are too hard to do, do what you can and don't worry about form right now, just work at being "a little bit better every day."
Day Seventy-Two – Rest, take a leisurely walk.
Day Seventy-Three: Keep in mind you are shooting for a "little bit better every day."
Twenty-Seven sit-ups (Break into 10’s)
Twenty-Six push-ups (Break into 5’s)
Jog in place for 1 minute
Jog slowly for 1:40
Walk 440 yards
Walk backwards 220 yards
Arms straight out to your sides, Large circles both arms, 20 forward and back
7 toe touches count to 20 to slowly reach toward your toes
7 Hamstring stretch left leg then right
Arms straight out to your sides, twist side to side slowly 20 times
Arms straight out to your sides, Small circles both arms, 21 forward and back
4 toe touch count to 10 to slowly reach toward your toes right foot over left then the opposite
Wrist stretch, arms out front, pull fingers down first left hand the right 10 sec's each X 5
Jump Rope for 40 sec's
2 Pull-up (use a chair if needed)
If any of these are too hard to do, do what you can and don't worry about form right now, just work at being "a little bit better every day."
Day Seventy-Four: Keep in mind you are shooting for a "little bit better every day."
Twenty-Seven sit-ups (Break into 10’s)
Twenty-Seven push-ups (Break into 5’s)
Jog in place for 1 minute
Jog slowly for 1:40
Walk 440 yards
Walk backwards 220 yards
Arms straight out to your sides, Large circles both arms, 20 forward and back
7 toe touches count to 20 to slowly reach toward your toes
7 Hamstring stretch left leg then right
Arms straight out to your sides, twist side to side slowly 20 times
Arms straight out to your sides, Small circles both arms, 21 forward and back
4 toe touch count to 10 to slowly reach toward your toes right foot over left then the opposite
Wrist stretch, arms out front, pull fingers down first left hand the right 10 sec's each X 5
Jump Rope for 50 sec's
2 Pull-up (use a chair if needed)
If any of these are too hard to do, do what you can and don't worry about form right now, just work at being "a little bit better every day."
Day Seventy-Five: Keep in mind you are shooting for a "little bit better every day."
Twenty-Eight sit-ups (Break into 10’s)
Twenty-Seven push-ups (Break into 5’s)
Jog in place for 1 minute
Jog slowly for 1:40
Walk 440 yards
Walk backwards 220 yards
Arms straight out to your sides, Large circles both arms, 20 forward and back
7 toe touches count to 20 to slowly reach toward your toes
7 Hamstring stretch left leg then right
Arms straight out to your sides, twist side to side slowly 20 times
Arms straight out to your sides, Small circles both arms, 21 forward and back
4 toe touch count to 10 to slowly reach toward your toes right foot over left then the opposite
Wrist stretch, arms out front, pull fingers down first left hand the right 10 sec's each X 5
Jump Rope for 50 sec's
2 Pull-up (use a chair if needed)
If any of these are too hard to do, do what you can and don't worry about form right now, just work at being "a little bit better every day."
Day Seventy-Six: Keep in mind you are shooting for a "little bit better every day."
Twenty-Eight sit-ups (Break into 10’s)
Twenty-Eight push-ups (Break into 5’s)
Jog in place for 1 minute
Jog slowly for 1:50
Walk 660 yards
Walk backwards 220 yards
Arms straight out to your sides, Large circles both arms, 20 forward and back
7 toe touches count to 20 to slowly reach toward your toes
7 Hamstring stretch left leg then right
Arms straight out to your sides, twist side to side slowly 20 times
Arms straight out to your sides, Small circles both arms, 21 forward and back
5 toe touch count to 10 to slowly reach toward your toes right foot over left then the opposite
Wrist stretch, arms out front, pull fingers down first left hand the right 10 sec's each X 5
Jump Rope for 50 sec's
2 Pull-up (use a chair if needed)
If any of these are too hard to do, do what you can and don't worry about form right now, just work at being "a little bit better every day."
Day Seventy-Seven: Keep in mind you are shooting for a "little bit better every day."
Twenty-Eight sit-ups (Break into 10’s)
Twenty-Eight push-ups (Break into 5’s)
Jog in place for 1 minute
Jog slowly for 2:00
Walk 660 yards
Walk backwards 220 yards
Arms straight out to your sides, Large circles both arms, 20 forward and back
8 toe touches count to 20 to slowly reach toward your toes
7 Hamstring stretch left leg then right
Arms straight out to your sides, twist side to side slowly 20 times
Arms straight out to your sides, Small circles both arms, 21 forward and back
5 toe touch count to 10 to slowly reach toward your toes right foot over left then the opposite
Wrist stretch, arms out front, pull fingers down first left hand the right 10 sec's each X 5
Jump Rope for 1 minute
2 Pull-up (use a chair if needed)
If any of these are too hard to do, do what you can and don't worry about form right now, just work at being "a little bit better every day."
Day Seventy-Eight: Keep in mind you are shooting for a "little bit better every day."
Twenty-Eight sit-ups (Break into 10’s)
Twenty-Eight push-ups (Break into 5’s)
Jog in place for 1 minute
Jog slowly for 2:00
Walk 660 yards
Walk up hill or stairs for 20 seconds
Walk backwards 220 yards
Arms straight out to your sides, Large circles both arms, 20 forward and back
8 toe touches count to 20 to slowly reach toward your toes
7 Hamstring stretch left leg then right
Arms straight out to your sides, twist side to side slowly 20 times
Arms straight out to your sides, Small circles both arms, 21 forward and back
5 toe touch count to 10 to slowly reach toward your toes right foot over left then the opposite
Wrist stretch, arms out front, pull fingers down first left hand the right 10 sec's each X 5
Jump Rope for 1 minute
2 Pull-up (use a chair if needed
If any of these are too hard to do, do what you can and don't worry about form right now, just work at being "a little bit better every day."
Day Seventy-Nine: Keep in mind you are shooting for a "little bit better every day."
Twenty-Eight sit-ups (Break into 10’s)
Twenty-Eight push-ups (Break into 5’s)
Jog in place for 1 minute
Jog slowly for 2:00
Walk 660 yards
Walk up hill or stairs for 20 seconds
Walk backwards 220 yards
Arms straight out to your sides, Large circles both arms, 20 forward and back
8 toe touches count to 20 to slowly reach toward your toes
7 Hamstring stretch left leg then right
Arms straight out to your sides, twist side to side slowly 20 times
Arms straight out to your sides, Small circles both arms, 21 forward and back
5 toe touch count to 10 to slowly reach toward your toes right foot over left then the opposite
Wrist stretch, arms out front, pull fingers down first left hand the right 10 sec's each X 5
Jump Rope for 1 minute
2 Pull-up (use a chair if needed
If any of these are too hard to do, do what you can and don't worry about form right now, just work at being "a little bit better every day."
Day Eighty – Rest, take a leisurely walk.
Day Eighty-One: Keep in mind you are shooting for a "little bit better every day."
Twenty-Eight sit-ups (Break into 10’s)
Twenty-Eight push-ups (Break into 5’s)
Jog in place for 1 minute
Jog slowly for 2:00
Walk 660 yards
Walk up hill or stairs for 20 seconds
Walk backwards 220 yards
Arms straight out to your sides, Large circles both arms, 20 forward and back
8 toe touches count to 20 to slowly reach toward your toes
7 Hamstring stretch left leg then right
Arms straight out to your sides, twist side to side slowly 20 times
Arms straight out to your sides, Small circles both arms, 21 forward and back
5 toe touch count to 10 to slowly reach toward your toes right foot over left then the opposite
Wrist stretch, arms out front, pull fingers down first left hand the right 10 sec's each X 5
Jump Rope for 1 minute
2 Pull-up (use a chair if needed
Day Eighty-Two: Keep in mind you are shooting for a "little bit better every day."
Twenty-Nine sit-ups (Break into 10’s)
Twenty-Eight push-ups (Break into 5’s)
Jog in place for 1:20
Jog slowly for 2:00
Walk 660 yards
Walk up hill or stairs for 20 seconds
Walk backwards 220 yards
Arms straight out to your sides, Large circles both arms, 20 forward and back
8 toe touches count to 20 to slowly reach toward your toes
7 Hamstring stretch left leg then right
Arms straight out to your sides, twist side to side slowly 20 times
Arms straight out to your sides, Small circles both arms, 21 forward and back
5 toe touch count to 10 to slowly reach toward your toes right foot over left then the opposite
Wrist stretch, arms out front, pull fingers down first left hand the right 10 sec's each X 5
Jump Rope for 1 minute
3 Pull-up (use a chair if needed
If any of these are too hard to do, do what you can and don't worry about form right now, just work at being "a little bit better every day."
Day Eighty-Three Keep in mind you are shooting for a "little bit better every day."
Twenty-Nine sit-ups (Break into 10’s)
Twenty-Nine push-ups (Break into 5’s)
Jog in place for 1:20
Jog slowly for 2:30
Walk 660 yards
Walk up hill or stairs for 30 seconds
Walk backwards 220 yards
Arms straight out to your sides, Large circles both arms, 20 forward and back
8 toe touches count to 20 to slowly reach toward your toes
8 Hamstring stretch left leg then right
Arms straight out to your sides, twist side to side slowly 20 times
Arms straight out to your sides, Small circles both arms, 21 forward and back
5 toe touch count to 10 to slowly reach toward your toes right foot over left then the opposite
Wrist stretch, arms out front, pull fingers down first left hand the right 10 sec's each X 5
Jump Rope for 1:30
3 Pull-up (use a chair if needed
If any of these are too hard to do, do what you can and don't worry about form right now, just work at being "a little bit better every day."
Day Eighty-Four: Keep in mind you are shooting for a "little bit better every day."
Thirty sit-ups (Break into 10’s)
Twenty-Nine push-ups (Break into 5’s)
Jog in place for 1:20
Jog slowly for 2:30
Walk 880 yards
Walk up hill or stairs for 30 seconds
Walk backwards 220 yards
Arms straight out to your sides, Large circles both arms, 20 forward and back
8 toe touches count to 20 to slowly reach toward your toes
8 Hamstring stretch left leg then right
Arms straight out to your sides, twist side to side slowly 20 times
Arms straight out to your sides, Small circles both arms, 21 forward and back
5 toe touch count to 10 to slowly reach toward your toes right foot over left then the opposite
Wrist stretch, arms out front, pull fingers down first left hand the right 10 sec's each X 6
Jump Rope for 1:50
3 Pull-up (use a chair if needed
If any of these are too hard to do, do what you can and don't worry about form right now, just work at being "a little bit better every day."
Day Eighty-Five: Keep in mind you are shooting for a "little bit better every day."
Thirty sit-ups (Break into 10’s)
Twenty-Nine push-ups (Break into 5’s)
Jog in place for 1:20
Jog slowly for 2:30
Walk 880 yards
Walk up hill or stairs for 30 seconds
Walk backwards 220 yards
Arms straight out to your sides, Large circles both arms, 20 forward and back
8 toe touches count to 20 to slowly reach toward your toes
8 Hamstring stretch left leg then right
Arms straight out to your sides, twist side to side slowly 20 times
Arms straight out to your sides, Small circles both arms, 21 forward and back
5 toe touch count to 10 to slowly reach toward your toes right foot over left then the opposite
Wrist stretch, arms out front, pull fingers down first left hand the right 10 sec's each X 6
Jump Rope for 1:50
4 Pull-up (use a chair if needed
If any of these are too hard to do, do what you can and don't worry about form right now, just work at being "a little bit better every day."
Day Eighty-Six: Keep in mind you are shooting for a "little bit better every day."
Thirty sit-ups (Break into 10’s)
Thirty push-ups (Break into 5’s)
Jog in place for 1:30
Jog slowly for 2:30
Walk 880 yards
Walk up hill or stairs for 30 seconds
Walk backwards 220 yards
Arms straight out to your sides, Large circles both arms, 20 forward and back
8 toe touches count to 20 to slowly reach toward your toes
8 Hamstring stretch left leg then right
Arms straight out to your sides, twist side to side slowly 20 times
Arms straight out to your sides, Small circles both arms, 21 forward and back
5 toe touch count to 10 to slowly reach toward your toes right foot over left then the opposite
Wrist stretch, arms out front, pull fingers down first left hand the right 10 sec's each X 6
Jump Rope for 2:00
4 Pull-up (use a chair if needed
If any of these are too hard to do, do what you can and don't worry about form right now, just work at being "a little bit better every day."
Day Eighty-Seven: Keep in mind you are shooting for a "little bit better every day."
Thirty-One sit-ups (Break into 10’s)
Thirty push-ups (Break into 5’s)
Jog in place for 1:30
Jog slowly for 2:30
Walk 880 yards
Walk up hill or stairs for 30 seconds
Walk backwards 220 yards
Arms straight out to your sides, Large circles both arms, 20 forward and back
8 toe touches count to 20 to slowly reach toward your toes
8 Hamstring stretch left leg then right
Arms straight out to your sides, twist side to side slowly 20 times
Arms straight out to your sides, Small circles both arms, 21 forward and back
5 toe touch count to 10 to slowly reach toward your toes right foot over left then the opposite
Wrist stretch, arms out front, pull fingers down first left hand the right 10 sec's each X 6
Jump Rope for 2:20
4 Pull-up (use a chair if needed
If any of these are too hard to do, do what you can and don't worry about form right now, just work at being "a little bit better every day."
Day Eighty-Eight: Keep in mind you are shooting for a "little bit better every day."
Thirty-One sit-ups (Break into 10’s)
Thirty-One push-ups (Break into 5’s)
Jog in place for 1:30
Jog slowly for 2:45
Walk 880 yards
Walk up hill or stairs for 30 seconds
Walk backwards 220 yards
Arms straight out to your sides, Large circles both arms, 20 forward and back
8 toe touches count to 20 to slowly reach toward your toes
8 Hamstring stretch left leg then right
Arms straight out to your sides, twist side to side slowly 20 times
Arms straight out to your sides, Small circles both arms, 21 forward and back
5 toe touch count to 10 to slowly reach toward your toes right foot over left then the opposite
Wrist stretch, arms out front, pull fingers down first left hand the right 10 sec's each X 6
Jump Rope for 2:30
4 Pull-up (use a chair if needed
If any of these are too hard to do, just do what you can work at being "a little bit better every day."
If any of these are too hard to do, just do what you can.
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