This 12-week training program is designed for beginners looking to establish a strong foundation in fitness. With three full-body workouts per week, the focus is on mastering fundamental functional movement patterns, including squats and hinges, to ensure proper form and injury prevention. The program emphasizes gradual progression, helping participants build strength, confidence, and consistency. By the end of the 12 weeks, you'll have a solid base to continue your fitness journey with Momentum's advanced training programs or ongoing structured plans to keep progressing.
A1
Perfect Stretch
3 x 10
A2
Down dog to seal
3 x 5
B1
KoT Lunge
3 x 20
B2
Wallsit
3 x 0:30
B3
KB Lateral bend - standing
3 x 20
C
Barbell Box Squat
3 x 8
D
DB Reverse Lunges
3 x 20
E
DB incline press
3 x 15
F
Shoulder press w/ DB
3 x 10
G1
KB Front Rack Farmers Carry
3 x 30
G2
V- Ups
3 x 15
G3
Cable triceps push down
3 x 15
A1
Scorpions
3 x 10
A2
Down dog to seal
3 x 5
B1
DB Reverse Flys
3 x 10
B2
DB RDL with knee drive
3 x 20
B3
Hollow body hold
3 x 0:30
C
Barbell RDL
3 x 10
D
SA cable pull
3 x 24
E
Wide grip cable row
3 x 12
F1
SL hip thrust
3 x 20
F2
High plank hold
3 x 0:30
F3
DB High Pulls
3 x 10
A1
Walk out
3 x 5
A2
Scorpions
3 x 10
B1
Russian KB Swings
3 x 10
B2
Push up
3 x 10
B3
Gorilla rows
3 x 10
C
Barbell reverse lunge
3 x 16
D
GHD Hip Extensions
3 x 10
E
SA DB Row
3 x 12
F
Lat pull down
3 x 12
G1
Leg raises
3 x 10
G2
DB pull over
3 x 10
G3
DB elevated bent over row
3 x 10
A-Licensed Health & Fitness Coach and Licensed Nutritionist certified by the European Sports Academy (ESAB). With over 8 years of experience, I specialize in helping individuals achieve sustainable health and wellness goals. As a competitive athlete, I bring firsthand knowledge and passion from my diverse background in sports.
Bachelor of Science in Health and Wellness and certification as a personal trainer through the National Strength and Conditioning Association (NSCA), I have a competitive sports background as 2-sport collegiate athlete and almost a decade of experience helping clients achieve their health and fitness goals. If I`m not in the gym you can find me running trails or rolling on the tatami.
Start your fitness journey today with our beginner's functional training program! Build strength, master foundational movements, and gain confidence in just 12 weeks. Take the first step toward a stronger, healthier you—your future self will thank you!
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