Clayton Menzel
General FitnessA bodyweight workout routine focused for beginners who are new to fitness or those who haven't trained in awhile and are looking to build some foundational bodyweight strength, all workouts are 30 minutes or less.
This program needs zero prerequisites since it is meant for complete beginners and no equipment is required.
Program includes 3 full body sessions weekly and 4 optional steady state sessions.
1 sessions per week
Must use App app to view and log training
Program Training
Conditioning
A
SS Warmup 1
Perform each movement for 30 sec *wrist circles *shoulder circles forwards or backward *twist in place ( relax the lower body and rotate the torso with the arms in place) *high knees marching in place *side - side steps (stepping further and further out through out the 30 sec) *Jefferson curl ( legs are together and fully straightened, rolling he spine and head downwards to the floor reach for the ground, go as far as you can before you meet a lot of resistance and roll back up to standing position with good posture and keep repeating throughout the 30 sec)
B
Single leg balance hold
2 x 0:30
C
Bodyweight Squats
2 x 12
D
Elevated Pushups
2 x 8
E
Elbow Plank
2 x 0:30
F
Reverse Tabletop Plank
2 x 0:30
Conditioning
A
SS Warmup 1
Perform each movement for 30 sec *wrist circles *shoulder circles forwards or backward *twist in place ( relax the lower body and rotate the torso with the arms in place) *high knees marching in place *side - side steps (stepping further and further out through out the 30 sec) *Jefferson curl ( legs are together and fully straightened, rolling he spine and head downwards to the floor reach for the ground, go as far as you can before you meet a lot of resistance and roll back up to standing position with good posture and keep repeating throughout the 30 sec)
B
Walking
1 x 20:00 @ 6
Conditioning
A
SS Warmup 1
Perform each movement for 30 sec *wrist circles *shoulder circles forwards or backward *twist in place ( relax the lower body and rotate the torso with the arms in place) *high knees marching in place *side - side steps (stepping further and further out through out the 30 sec) *Jefferson curl ( legs are together and fully straightened, rolling he spine and head downwards to the floor reach for the ground, go as far as you can before you meet a lot of resistance and roll back up to standing position with good posture and keep repeating throughout the 30 sec)
B
Single Leg Floor Reach
2 x 6
C
Wall Sit
2 x 0:30
D
Elevated Pushups
2 x 8
E
Bodyweight Glute Bridges
2 x 15
F
Prone Cobra Raises
2 x 10
Conditioning
A
SS Warmup 1
Perform each movement for 30 sec *wrist circles *shoulder circles forwards or backward *twist in place ( relax the lower body and rotate the torso with the arms in place) *high knees marching in place *side - side steps (stepping further and further out through out the 30 sec) *Jefferson curl ( legs are together and fully straightened, rolling he spine and head downwards to the floor reach for the ground, go as far as you can before you meet a lot of resistance and roll back up to standing position with good posture and keep repeating throughout the 30 sec)
B
Walking
1 x 20:00 @ 6
Conditioning
A
SS Warmup 1
Perform each movement for 30 sec *wrist circles *shoulder circles forwards or backward *twist in place ( relax the lower body and rotate the torso with the arms in place) *high knees marching in place *side - side steps (stepping further and further out through out the 30 sec) *Jefferson curl ( legs are together and fully straightened, rolling he spine and head downwards to the floor reach for the ground, go as far as you can before you meet a lot of resistance and roll back up to standing position with good posture and keep repeating throughout the 30 sec)
B
Single Leg Quarter Squat Hold
2 x 0:30
C
Bodyweight Squats
2 x 12
D
Elevated Pushups
2 x 8
E
Single Leg Bridge Hold
3 x 0:20
F
Pushup plank
2 x 0:30
Conditioning
A
SS Warmup 1
Perform each movement for 30 sec *wrist circles *shoulder circles forwards or backward *twist in place ( relax the lower body and rotate the torso with the arms in place) *high knees marching in place *side - side steps (stepping further and further out through out the 30 sec) *Jefferson curl ( legs are together and fully straightened, rolling he spine and head downwards to the floor reach for the ground, go as far as you can before you meet a lot of resistance and roll back up to standing position with good posture and keep repeating throughout the 30 sec)
B
Walking
1 x 20:00 @ 6
Conditioning
A
SS Warmup 1
Perform each movement for 30 sec *wrist circles *shoulder circles forwards or backward *twist in place ( relax the lower body and rotate the torso with the arms in place) *high knees marching in place *side - side steps (stepping further and further out through out the 30 sec) *Jefferson curl ( legs are together and fully straightened, rolling he spine and head downwards to the floor reach for the ground, go as far as you can before you meet a lot of resistance and roll back up to standing position with good posture and keep repeating throughout the 30 sec)
B
Walking
1 x 20:00 @ 6
