Exercise Beginner
Month 2
Day Thirty-One: Keep in mind you are shooting for a "little bit better every day."
Eleven sit-ups (Break into 10’s)
Twelve push-ups (Break into 5’s)
Jog in place for 60 seconds
Walk 180 yards
Walk backwards 80 yards
Arms straight out to your sides, Large circles both arms, 9 forward and back
4 toe touches count to 25 to slowly reach toward your toes
4 Hamstring stretch left leg then right
Arms straight out to your sides, twist side to side slowly 17 times
Arms straight out to your sides, Small circles both arms, 14 forward and back
Wrist stretch, arms out front, pull fingers down first left hand the right 10 sec's each X 2
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 Thirty-Two: Keep in mind you are shooting for a "little bit better every day."
Twelve sit-ups (Break into 10’s)
Twelve push-ups (Break into 5’s)
Jog in place for 65 seconds
Walk 180 yards
Walk backwards 80 yards
Arms straight out to your sides, Large circles both arms, 9 forward and back
4 toe touches count to 25 to slowly reach toward your toes
4 Hamstring stretch left leg then right
Arms straight out to your sides, twist side to side slowly 17 times
Arms straight out to your sides, Small circles both arms, 14 forward and back
Wrist stretch, arms out front, pull fingers down first left hand the right 10 sec's each X 2
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 Thirty-Three: Keep in mind you are shooting for a "little bit better every day."
Twelve sit-ups (Break into 10’s)
Thirteen push-ups (Break into 5’s)
Jog in place for 65 seconds
Walk 185 yards
Walk backwards 85 yards
Arms straight out to your sides, Large circles both arms, 10 forward and back
4 toe touches count to 25 to slowly reach toward your toes
4 Hamstring stretch left leg then right
Arms straight out to your sides, twist side to side slowly 18 times
Arms straight out to your sides, Small circles both arms, 15 forward and back
Wrist stretch, arms out front, pull fingers down first left hand the right 10 sec's each X 2
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 Thirty-Four: Keep in mind you are shooting for a "little bit better every day."
Thirteen sit-ups (Break into 10’s)
Thirteen push-ups (Break into 5’s)
Jog in place for 65 seconds
Walk 185 yards
Walk backwards 85 yards
Arms straight out to your sides, Large circles both arms, 10 forward and back
5 toe touches count to 25 to slowly reach toward your toes
4 Hamstring stretch left leg then right
Arms straight out to your sides, twist side to side slowly 18 times
Arms straight out to your sides, Small circles both arms, 15 forward and back
Wrist stretch, arms out front, pull fingers down first left hand the right 10 sec's each X 3
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 Thirty-Five – Rest, take a leisurely walk.
Day Thirty-Six: Keep in mind you are shooting for a "little bit better every day."
Thirteen sit-ups (Break into 10’s)
Thirteen push-ups (Break into 5’s)
Jog in place for 65 seconds
Walk 185 yards
Walk backwards 85 yards
Arms straight out to your sides, Large circles both arms, 10 forward and back
5 toe touches count to 25 to slowly reach toward your toes
4 Hamstring stretch left leg then right
Arms straight out to your sides, twist side to side slowly 18 times
Arms straight out to your sides, Small circles both arms, 15 forward and back
Wrist stretch, arms out front, pull fingers down first left hand the right 10 sec's each X 3
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 Thirty-Seven: Keep in mind you are shooting for a "little bit better every day."
Thirteen sit-ups (Break into 10’s)
Fourteen push-ups (Break into 5’s)
Jog in place for 70 seconds
Walk 190 yards
Walk backwards 85 yards
Arms straight out to your sides, Large circles both arms, 11 forward and back
5 toe touches count to 25 to slowly reach toward your toes
5 Hamstring stretch left leg then right
Arms straight out to your sides, twist side to side slowly 18 times
Arms straight out to your sides, Small circles both arms, 15 forward and back
Wrist stretch, arms out front, pull fingers down first left hand the right 10 sec's each X 3
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 Thirty-Eight: Keep in mind you are shooting for a "little bit better every day."
Fourteen sit-ups (Break into 10’s)
Fourteen push-ups (Break into 5’s)
Jog in place for 75 seconds
Walk 190 yards
Walk backwards 90 yards
Arms straight out to your sides, Large circles both arms, 12 forward and back
5 toe touches count to 25 to slowly reach toward your toes
5 Hamstring stretch left leg then right
Arms straight out to your sides, twist side to side slowly 18 times
Arms straight out to your sides, Small circles both arms, 15 forward and back
Wrist stretch, arms out front, pull fingers down first left hand the right 10 sec's each X 3
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 Thirty-Nine: Keep in mind you are shooting for a "little bit better every day."
Fourteen sit-ups (Break into 10’s)
Fifteen push-ups (Break into 5’s)
Jog in place for 75 seconds
Walk 195 yards
Walk backwards 90 yards
Arms straight out to your sides, Large circles both arms, 13 forward and back
5 toe touches count to 25 to slowly reach toward your toes
5 Hamstring stretch left leg then right
Arms straight out to your sides, twist side to side slowly 19 times
Arms straight out to your sides, Small circles both arms, 15 forward and back
Wrist stretch, arms out front, pull fingers down first left hand the right 10 sec's each X 3
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 Forty: Keep in mind you are shooting for a "little bit better every day."
Fifteen sit-ups (Break into 10’s)
Fifteen push-ups (Break into 5’s)
Jog in place for 80 seconds
Walk 195 yards
Walk backwards 90 yards
Arms straight out to your sides, Large circles both arms, 13 forward and back
5 toe touches count to 25 to slowly reach toward your toes
5 Hamstring stretch left leg then right
Arms straight out to your sides, twist side to side slowly 19 times
Arms straight out to your sides, Small circles both arms, 16 forward and back
Wrist stretch, arms out front, pull fingers down first left hand the right 10 sec's each X 3
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 Forty-One: Keep in mind you are shooting for a "little bit better every day."
Fifteen sit-ups (Break into 10’s)
Sixteen push-ups (Break into 5’s)
Jog in place for 80 seconds
Walk 195 yards
Walk backwards 90 yards
Arms straight out to your sides, Large circles both arms, 13 forward and back
5 toe touches count to 25 to slowly reach toward your toes
5 Hamstring stretch left leg then right
Arms straight out to your sides, twist side to side slowly 19 times
Arms straight out to your sides, Small circles both arms, 16 forward and back
Wrist stretch, arms out front, pull fingers down first left hand the right 10 sec's each X 3
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 Forty-Two – Rest, take a leisurely walk.
Day Forty-Three: Keep in mind you are shooting for a "little bit better every day."
Fifteen sit-ups (Break into 10’s)
Sixteen push-ups (Break into 5’s)
Jog in place for 80 seconds
Walk 195 yards
Walk backwards 90 yards
Arms straight out to your sides, Large circles both arms, 13 forward and back
5 toe touches count to 25 to slowly reach toward your toes
5 Hamstring stretch left leg then right
Arms straight out to your sides, twist side to side slowly 19 times
Arms straight out to your sides, Small circles both arms, 16 forward and back
Wrist stretch, arms out front, pull fingers down first left hand the right 10 sec's each X 3
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 Forty-Four: Keep in mind you are shooting for a "little bit better every day."
Sixteen sit-ups (Break into 10’s)
Sixteen push-ups (Break into 5’s)
Jog in place for 85 seconds
Walk 200 yards
Walk backwards 90 yards
Arms straight out to your sides, Large circles both arms, 14 forward and back
5 toe touches count to 25 to slowly reach toward your toes
5 Hamstring stretch left leg then right
Arms straight out to your sides, twist side to side slowly 19 times
Arms straight out to your sides, Small circles both arms, 16 forward and back
1 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 3
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 Forty-Five: Keep in mind you are shooting for a "little bit better every day."
Sixteen sit-ups (Break into 10’s)
Seventeen push-ups (Break into 5’s)
Jog in place for 90 seconds
Walk 200 yards
Walk backwards 90 yards
Arms straight out to your sides, Large circles both arms, 15 forward and back
5 toe touches count to 25 to slowly reach toward your toes
5 Hamstring stretch left leg then right
Arms straight out to your sides, twist side to side slowly 19 times
Arms straight out to your sides, Small circles both arms, 16 forward and back
1 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 Forty-Six: Keep in mind you are shooting for a "little bit better every day."
Seventeen sit-ups (Break into 10’s)
Seventeen push-ups (Break into 5’s)
Jog in place for 90 seconds
Walk 210 yards
Walk backwards 95 yards
Arms straight out to your sides, Large circles both arms, 15 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 19 times
Arms straight out to your sides, Small circles both arms, 16 forward and back
1 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 Forty-Seven: Keep in mind you are shooting for a "little bit better every day."
Seventeen sit-ups (Break into 10’s)
Eighteen push-ups (Break into 5’s)
Jog in place for 90 seconds
Walk 220 yards
Walk backwards 95 yards
Arms straight out to your sides, Large circles both arms, 16 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 19 times
Arms straight out to your sides, Small circles both arms, 17 forward and back
1 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 Forty-Eight: Keep in mind you are shooting for a "little bit better every day."
Seventeen sit-ups (Break into 10’s)
Eighteen push-ups (Break into 5’s)
Jog in place for 90 seconds
Walk 220 yards
Walk backwards 100 yards
Arms straight out to your sides, Large circles both arms, 16 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 19 times
Arms straight out to your sides, Small circles both arms, 17 forward and back
1 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 Forty-Nine – Rest, take a leisurely walk.
Day Fifty: Keep in mind you are shooting for a "little bit better every day."
Seventeen sit-ups (Break into 10’s)
Eighteen push-ups (Break into 5’s)
Jog in place for 90 seconds
Walk 220 yards
Walk backwards 100 yards
Arms straight out to your sides, Large circles both arms, 16 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 19 times
Arms straight out to your sides, Small circles both arms, 17 forward and back
1 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 Fifty-One: Keep in mind you are shooting for a "little bit better every day."
Eighteen sit-ups (Break into 10’s)
Eighteen push-ups (Break into 5’s)
Jog in place for 20 seconds
Jog slowly for 30 seconds
Walk 220 yards
Walk backwards 100 yards
Arms straight out to your sides, Large circles both arms, 17 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 19 times
Arms straight out to your sides, Small circles both arms, 17 forward and back
1 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 Fifty-Two: Keep in mind you are shooting for a "little bit better every day."
Eighteen sit-ups (Break into 10’s)
Nineteen push-ups (Break into 5’s)
Jog in place for 25 seconds
Jog slowly for 30 seconds
Walk 220 yards
Walk backwards 100 yards
Arms straight out to your sides, Large circles both arms, 18 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 19 times
Arms straight out to your sides, Small circles both arms, 17 forward and back
1 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 Fifty-Three: Keep in mind you are shooting for a "little bit better every day."
Nineteen sit-ups (Break into 10’s)
Nineteen push-ups (Break into 5’s)
Jog in place for 25 seconds
Jog slowly for 30 seconds
Walk 220 yards
Walk backwards 100 yards
Arms straight out to your sides, Large circles both arms, 18 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 19 times
Arms straight out to your sides, Small circles both arms, 18 forward and back
1 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 Fifty-Four: Keep in mind you are shooting for a "little bit better every day."
Nineteen sit-ups (Break into 10’s)
Twenty push-ups (Break into 5’s)
Jog in place for 25 seconds
Jog slowly for 35 seconds
Walk 220 yards
Walk backwards 100 yards
Arms straight out to your sides, Large circles both arms, 19 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 19 times
Arms straight out to your sides, Small circles both arms, 18 forward and back
1 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 Fifty-Five: Keep in mind you are shooting for a "little bit better every day."
Nineteen sit-ups (Break into 10’s)
Twenty push-ups (Break into 5’s)
Jog in place for 25 seconds
Jog slowly for 35 seconds
Walk 220 yards
Walk backwards 100 yards
Arms straight out to your sides, Large circles both arms, 19 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, 18 forward and back
1 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 Fifty-Six – Rest, take a leisurely walk.
Day Fifty-Seven: Keep in mind you are shooting for a "little bit better every day."
Nineteen sit-ups (Break into 10’s)
Twenty push-ups (Break into 5’s)
Jog in place for 25 seconds
Jog slowly for 35 seconds
Walk 220 yards
Walk backwards 100 yards
Arms straight out to your sides, Large circles both arms, 19 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, 18 forward and back
1 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 Fifty-Eight: Keep in mind you are shooting for a "little bit better every day."
Twenty sit-ups (Break into 10’s)
Twenty push-ups (Break into 5’s)
Jog in place for 25 seconds
Jog slowly for 40 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, 19 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 Fifty-Nine: Keep in mind you are shooting for a "little bit better every day."
Twenty sit-ups (Break into 10’s)
Twenty-One push-ups (Break into 5’s)
Jog in place for 25 seconds
Jog slowly for 40 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: 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."
