If you are someone at the beginner stage and have checked with your doctor this is where you need to be.  If after you start this program you feel it might be too easy or not challenging enough you may want to check out our personal trainers.  If you would like an individual program set-up for you please go to our Profiles page for programs and consultations set up individually by our personal trainers for your individual needs.  If you have been cleared by a doctor lets get started.

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Day One:  This is going to be very basic to start, keep in mind you are shooting for a "little bit better every day." 

​

One sit-up

​

One push-up

​

Jog in place for 10 seconds

 

Walk 100 yards

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2 toe touches count to 15 to slowly reach toward your toes

​

1 Hamstring stretch left leg then right

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Arms straight out to your sides, twist side to side slowly 10 times

​

If any of these are to 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." 

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Day Two: This is going to be very basic to start, keep in mind you are shooting for a "little bit better every day." 

​

Two sit-ups

​

One push-up

​

Jog in place for 11 seconds

 

Walk 105 yards

​

2 toe touches count to 20 to slowly reach toward your toes

​

1 Hamstring stretch left leg then right

​

Arms straight out to your sides, twist side to side slowly 10 times

​

If any of these are to 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." 

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​

Day Three: This is going to be very basic to start, keep in mind you are shooting for a "little bit better every day." 

​

Two sit-ups

​

Two push-ups

​

Jog in place for 12 seconds

 

Walk 110 yards

​

3 toe touches count to 20 to slowly reach toward your toes

​

1 Hamstring stretch left leg then right

​

Arms straight out to your sides, twist side to side slowly 10 times

​

If any of these are to 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 Four: This is going to be very basic to start, keep in mind you are shooting for a "little bit better every day." 

​

Two sit-ups.

​

Two push-ups

​

Jog in place for 13 seconds

 

Walk 115 yards

​

3 toe touches count to 20 to slowly reach toward your toes

​

2 Hamstring stretch left leg then right

​

Arms straight out to your sides, twist side to side slowly 11 times

​

If any of these are to 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 Five: This is going to be very basic to start, keep in mind you are shooting for a "little bit better every day." 

​

Three sit-ups.

​

Two push-ups

​

Jog in place for 15 seconds

 

Walk 120 yards

​

Walk backwards 30 yards

​

3 toe touches count to 20 to slowly reach toward your toes

​

2 Hamstring stretch left leg then right

​

Arms straight out to your sides, twist side to side slowly 12 times

​

Arms straight out to your sides, small circles both arms palms up, 10 forward and back

​

If any of these are to 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 Six: This is going to be very basic to start, keep in mind you are shooting for a "little bit better every day." 

​

Three sit-ups.

​

Three push-ups

​

Jog in place for 15 seconds

 

Walk 120 yards

​

Walk backwards 30 yards

​

3 toe touches count to 20 to slowly reach toward your toes

​

2 Hamstring stretch left leg then right

​

Arms straight out to your sides, twist side to side slowly 12 times

​

Arms straight out to your sides, small circles both arms palms up, 10 forward and back

​

If any of these are to 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 Seven: Rest - Go for a leisurely walk

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Congratulations you completed week one of this 52 week journey.  Look at what you accomplished.  You will improve a little bit each day and build on what you did the day before.  Again congratulations and keep getting better.

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Day Eight: This is going to be very basic to start, keep in mind you are shooting for a "little bit better every day."  Each new week will begin with the exercises from the previous weeks day six.

​

Three sit-ups.

​

Three push-ups

​

Jog in place for 15 seconds

 

Walk 120 yards

​

Walk backwards 30 yards

​

3 toe touches count to 20 to slowly reach toward your toes

​

2 Hamstring stretch left leg then right

​

Arms straight out to your sides, twist side to side slowly 12 times

​

Arms straight out to your sides, small circles both arms palms up, 10 forward and back

​

If any of these are to 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 Nine: This is going to be very basic to start, keep in mind you are shooting for a "little bit better every day." 

​

Four sit-ups.

​

Three push-ups

​

Jog in place for 16 seconds

 

Walk 125 yards

​

Walk backwards 35 yards

​

3 toe touches count to 25 to slowly reach toward your toes

​

2 Hamstring stretch left leg then right

​

Arms straight out to your sides, twist side to side slowly 12 times

​

Arms straight out to your sides, small circles both arms palms up, 10 forward and back

​

If any of these are to 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 Ten: This is going to be very basic to start, keep in mind you are shooting for a "little bit better every day." 

​

Four sit-ups.

​

Three push-ups

​

Jog in place for 18 seconds

 

Walk 130 yards

​

Walk backwards 35 yards

​

4 toe touches count to 25 to slowly reach toward your toes

​

2 Hamstring stretch left leg then right

​

Arms straight out to your sides, twist side to side slowly 12 times

​

Arms straight out to your sides, large circles both arms, 10 forward and back

​

If any of these are to 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." 

​

Congratulations you reached another milestone: Working out for double digit days :)

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Day Eleven: This is going to be very basic to start, keep in mind you are shooting for a "little bit better every day." 

​

Four sit-ups.

​

Four push-ups

​

Jog in place for 20 seconds

 

Walk 130 yards

​

Walk backwards 40 yards

​

4 toe touches count to 25 to slowly reach toward your toes

​

2 Hamstring stretch left leg then right

​

Arms straight out to your sides, twist side to side slowly 12 times

​

Arms straight out to your sides, Small circles both arms, 10 forward and back

​

If any of these are to 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 Twelve: This is going to be very basic to start, keep in mind you are shooting for a "little bit better every day." 

​

Five sit-ups.

​

Four push-ups

​

Jog in place for 22 seconds

 

Walk 135 yards

​

Walk backwards 40 yards

​

4 toe touches count to 25 to slowly reach toward your toes

​

3 Hamstring stretch left leg then right

​

Arms straight out to your sides, twist side to side slowly 13 times

​

Arms straight out to your sides, Large circles both arms, 10 forward and back

​

Wrist stretch, arms out front, pull fingers down first left hand the right 10 sec's each

​

If any of these are to 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 Thirteen: This is going to be very basic to start, keep in mind you are shooting for a "little bit better every day." 

​

Five sit-ups.

​

Five push-ups

​

Jog in place for 25 seconds

 

Walk 140 yards

​

Walk backwards 40 yards

​

4 toe touches count to 25 to slowly reach toward your toes

​

3 Hamstring stretch left leg then right

​

Arms straight out to your sides, twist side to side slowly 13 times

​

Arms straight out to your sides, Small circles both arms, 10 forward and back

​

Wrist stretch, arms out front, pull fingers down first left hand the right 10 sec's each

​

If any of these are to 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 Fourteen: Rest - Go for a leisurely walk

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Your getting better  \ O / (OH YEAH)

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Day Fifteen: This is going to be very basic to start, keep in mind you are shooting for a "little bit better every day."  Each new week will begin with the exercises from the previous weeks day six.

​

Five sit-ups.

​

Five push-ups

​

Jog in place for 25 seconds

 

Walk 140 yards

​

Walk backwards 40 yards

​

4 toe touches count to 25 to slowly reach toward your toes

​

3 Hamstring stretch left leg then right

​

Arms straight out to your sides, twist side to side slowly 13 times

​

Arms straight out to your sides, Small circles both arms, 10 forward and back

​

Wrist stretch, arms out front, pull fingers down first left hand the right 10 sec's each

​

If any of these are to 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 Sixteen: This is going to be very basic to start, keep in mind you are shooting for a "little bit better every day." 

​

Five sit-ups.

​

Six push-ups (Break into 5 then 1)

​

Jog in place for 30 seconds

 

Walk 140 yards

​

Walk backwards 40 yards

​

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 13 times

​

Arms straight out to your sides, Small circles both arms, 10 forward and back

​

Wrist stretch, arms out front, pull fingers down first left hand the right 10 sec's each

​

If any of these are to 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 Seventeen: This is going to be very basic to start, keep in mind you are shooting for a "little bit better every day." 

​

Six sit-ups.

​

Six push-ups (Break into 5 then 1)

​

Jog in place for 30 seconds

 

Walk 150 yards

​

Walk backwards 45 yards

​

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 14 times

​

Arms straight out to your sides, Small circles both arms, 10 forward and back

​

Wrist stretch, arms out front, pull fingers down first left hand the right 10 sec's each

​

If any of these are to 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 Eighteen: This is going to be very basic to start, keep in mind you are shooting for a "little bit better every day." 

​

Seven sit-ups.

​

Seven push-ups (Break into 5 then 2)

​

Jog in place for 35 seconds

 

Walk 160 yards

​

Walk backwards 50 yards

​

Arms straight out to your sides, Large circles both arms, 5 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 14 times

​

Arms straight out to your sides, Small circles both arms, 11 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 to 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 Nineteen: This is going to be very basic to start, keep in mind you are shooting for a "little bit better every day." 

​

Seven sit-ups.

​

Eight push-ups (Break into 5 then 3)

​

Jog in place for 40 seconds

 

Walk 160 yards

​

Walk backwards 50 yards

​

Arms straight out to your sides, Large circles both arms, 5 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 14 times

​

Arms straight out to your sides, Small circles both arms, 11 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 to 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."

 

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Day Twenty: This is going to be very basic to start, keep in mind you are shooting for a "little bit better every day." 

​

Eight sit-ups.

​

Eight push-ups (Break into 5 then 3)

​

Jog in place for 45 seconds

 

Walk 160 yards

​

Walk backwards 60 yards

​

Arms straight out to your sides, Large circles both arms, 6 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 14 times

​

Arms straight out to your sides, Small circles both arms, 11 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 to 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."

 

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Day Twenty-One: Rest - Go for a leisurely walk

 

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Day Twenty-Two: This is going to be very basic to start, keep in mind you are shooting for a "little bit better every day." 

​

Eight sit-ups.

​

Nine push-ups (Break into 5 then 4)

​

Jog in place for 45 seconds

 

Walk 170 yards

​

Walk backwards 60 yards

​

Arms straight out to your sides, Large circles both arms, 6 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 15 times

​

Arms straight out to your sides, Small circles both arms, 12 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 to 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."

 

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Day Twenty-Three: This is going to be very basic to start, keep in mind you are shooting for a "little bit better every day." 

​

Nine sit-ups.

​

Nine push-ups (Break into 5 then 4)

​

Jog in place for 50 seconds

 

Walk 170 yards

​

Walk backwards 65 yards

​

Arms straight out to your sides, Large circles both arms, 7 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 15 times

​

Arms straight out to your sides, Small circles both arms, 12 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 to 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 Twenty-Four: This is going to be very basic to start, keep in mind you are shooting for a "little bit better every day." 

​

Nine sit-ups.

​

Ten push-ups (Break into 5 then 5)

​

Jog in place for 50 seconds

 

Walk 175 yards

​

Walk backwards 70 yards

​

Arms straight out to your sides, Large circles both arms, 7 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 15 times

​

Arms straight out to your sides, Small circles both arms, 13 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 to 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 Twenty-Five: This is going to be very basic to start, keep in mind you are shooting for a "little bit better every day." 

​

Ten sit-ups.

​

Ten push-ups (Break into 5 then 5)

​

Jog in place for 50 seconds

 

Walk 180 yards

​

Walk backwards 70 yards

​

Arms straight out to your sides, Large circles both arms, 7 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 16 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 to 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."

 

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Day Twenty-Six: This is going to be very basic to start, keep in mind you are shooting for a "little bit better every day." 

​

Ten sit-ups.

​

Eleven push-ups (Break into 5’s)

​

Jog in place for 55 seconds

 

Walk 180 yards

​

Walk backwards 70 yards

​

Arms straight out to your sides, Large circles both arms, 7 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 16 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 to 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."

 

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Day Twenty-Seven: This is going to be very basic to start, keep in mind you are shooting for a "little bit better every day." 

​

Eleven sit-ups (Break into 10’s)

​

Eleven push-ups (Break into 5’s)

​

Jog in place for 60 seconds

 

Walk 180 yards

​

Walk backwards 75 yards

​

Arms straight out to your sides, Large circles both arms, 8 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 16 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 to 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."

 

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Day Twenty-Eight: Rest - Go for a leisurely walk

 

​

Day Twenty-Nine: This is going to be very basic to start, keep in mind you are shooting for a "little bit better every day." 

​

Eleven sit-ups (Break into 10’s)

​

Eleven push-ups (Break into 5’s)

​

Jog in place for 60 seconds

 

Walk 180 yards

​

Walk backwards 75 yards

​

Arms straight out to your sides, Large circles both arms, 8 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 16 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 to 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."

 

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Day Thirty: This is going to be very basic to start, 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 to 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."

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Month One Done - Way To Go!!!

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