Beginner to Badass
Tony Gentilcore
Field Sports, Strength & ConditioningThe Beginner to Badass program is a system that I have been using with my personal training clients in the 20+ years I have been a coach. The principles used are the same ones I used when I was coaching professional athletes as Cressey Sports Performance, and are ones I continue to utilize to this day even with clients who don't get paid to be a badass on the field or court.
The premise is simple:
In the beginning stages it's important to train movements rather than muscles.
• Squat • Hinge • Push • Pull • Unilateral Work • Core • Carry • Beat a gang of ninjas in a street fight (eventually)
The Beginner to Badass program will guide you every step of the way in a thoughtful, safe, and non-intimidating manner where the goal is to help you build a sense of consistency (and as a result competency) with your strength training journey. In short this program helps build your base. Onward!
A
Beginner to Badass Warm-up
B1
Goblet Squat to Box
2 x 12
B2
Half Kneeling Overhead Press
2 x 12
B3
Breathing RKC Plank
2 x 5
C1
Flat Bench Dumbbell Press
2 x 12
C2
Single Arm 3-Point Dumbbell Row
2 x 12
D1
1-Leg Hip Thrust
2 x 12
D2
Pallof Press
2 x 10
E
Split Squat Iso Hold (Bodyweight Only)
2 x 5
A
Beginner to Badass Warm-up
B1
Dumbbell RDL (wall target)
2 x 12
B2
Cable Face Pull
2 x 12
B3
Breathing Side Plank
2 x 5
C1
Goblet Split Squat
2 x 12
C2
Dumbbell Chest Supported Row
2 x 12
D1
Tall Kneeling Landmine Press
2 x 10
D2
Bent Over Rear Delt Row
2 x 10
E
Push-Up Iso Hold (Bodyweight Only)
2 x 5
A1
Barbell Bench Press
2 x 12
A2
Deadstart 1-Arm Dumbbell Row
2 x 12
B1
Cable Pull-Through
2 x 12
B2
Ant-Rotation Chop
2 x 10
C1
Plate Loaded Squat
2 x 12
C2
In-Place Farmer's March
2 x 10
D
Inverted Row Iso Hold (Bodyweight Only)
2 x 5
Tony Gentilcore
I am a certified strength and conditioning coach, fitness writer, and a well-known educator and fitness business consultant. I've been a coach for 20+ years and founded Core Brookline in 2015 and, most recently, launched the Core Collective, a brand-new gym in Brookline, MA. I love lifting heavy things, telling other people to lift heavy things, and cheese.
Time and water slip through your hand; don't let the chance to change your LIFE do the same. The Beginner to Badass program is waiting to guide you to the fitness level you have been wanting. GET IT NOW!
Get Beginner to Badass
Han Solo
Your favorite badass's favorite badass
Verified Athlete"I never could have made the Kessel Run in under 12 parsecs without this program."
Jennifer V.
Fitness enthusiast
Verified Athlete"I sought out a strength coach (and program) to help me get stronger and in better shape for my wedding, and what I found was everything I wanted and more. This program helped me accomplish many of my goals (and goals I didn't know I had like pull-ups!)"
Alex C.
Fitness enthusiast
Verified Athlete"A few years ago, I had been navigating years of "creating my own programs" with varying degrees of success and feeling like I needed a swift kick in the butt to really up my fitness and strength game. Having never really used a barbell in my life, this program was exactly what I needed."
Jonathan G.
Fitness Enthusiast
Verified Athlete"I had been lifting for years, but had to take significant time off because of life. When I returned to the gym, I struggled finding direction, and felt frustrated going through the motions. I needed guidance and a suitable workout routine. Beginner to Badass was a perfect fit."