Free Beginner Workout Programs

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This is a 20-Minute Workout that is from the new Beginner November 2010 edition of the 30 Minute Workout.

These are what I call, Seven Ups and it’s more of an advanced workout and it’s a workout you can do at home, at work, anywhere you want:

You’re going to do seven circuits of exercise with no rest between the exercises within the circuit. With each circuit, you are going to add an additional exercise from the prior circuit, until you are at the last circuit where you’ll be doing 7 exercises in a row with no rest between exercises.

Circuit 1:
1. Lying Hip Extension on Chair — 30 seconds
2. Rest 30 seconds

Circuit 2:
1. Lying Hip Extension on Chair — 30 seconds
2. Jumping Jacks — 30 seconds
3. Rest 30 seconds

Circuit 3:
1. Lying Hip Extension on Chair — 30 seconds
2. Jumping Jacks — 30 seconds
3. Wide Wall Pushups — 30 seconds
4. Rest 30 seconds

Circuit 4:
1. Lying Hip Extension on Chair — 30 seconds
2. Jumping Jacks — 30 seconds
3. Wide Wall Pushups — 30 seconds
4. Sky Dive — W Pullback — 30 seconds
5. Rest 30 seconds

Circuit 5:
1. Lying Hip Extension on Chair — 30 seconds
2. Jumping Jacks — 30 seconds
3. Wide Wall Pushups — 30 seconds
4. Sky Dive — W Pullback — 30 seconds
5. Waiter’s Bow — 30 seconds
6. Rest 30 seconds

Circuit 6:
1. Lying Hip Extension on Chair — 30 seconds
2. Jumping Jacks — 30 seconds
3. Wide Wall Pushups — 30 seconds
4. Sky Dive — W Pullback — 30 seconds
5. Waiter’s Bow — 30 seconds
6. Wall Hold — 30 seconds
7. Rest 30 seconds

Circuit 7:
1. Lying Hip Extension on Chair — 30 seconds
2. Jumping Jacks — 30 seconds
3. Wide Wall Pushups — 30 seconds
4. Sky Dive — W Pullback — 30 seconds
5. Waiter’s Bow — 30 seconds
6. Wall Hold — 30 seconds
7. Army Side Bends — Knees — 30 seconds

Should take you about 20 minutes to get through.

Let me know how it goes.

For more information on Beginner November 2010 30 Minute Workout, go to: