Program Information: Foundation

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200-500

Bodyweight, Dumbbells

Beginner

Start your fitness journey with this completely free beginner workout program. The 30 day calendar updates each month with new workouts so you never get bored! Coach Kozak’s routines will get you in the best shape of your life using quick and efficient workouts that can be done anywhere, anytime.
Build a strong foundation:

- Strengthen and build lean muscle
- Reduce body fat, chronic pain, and stress
- Enhance cardiovascular and muscular endurance
- Improve balance, stability, flexibility, and mobility

INSTRUCTIONS:
Find the current day of the month on the calendar to begin (it's okay to start in the middle of a month). Start with warm up exercises and then complete each routine on a given day. Optionally, complete the cool down to reduce soreness and improve flexibility.

You’re encouraged to adjust the routines and plan to your specific needs and goals. Repeat the schedule until it is no longer challenging and then move on to the Intermediate program.

REST DAYS:
The work and rest days may be moved around to adapt to your schedule, but be sure to take 2 rest days per week. Your body needs rest to recover.

EQUIPMENT:
This beginner workout program does not require equipment; however, we strongly suggest you purchase a pair of dumbbells. The weight you use will be totally dependent on your fitness level, but most will use between 2lbs - 10lbs (1kg - 5kg).

If you don't have access to dumbbells, then you may utilize food cans or water bottles. You may also want an exercise mat for comfort.