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A Back-to-Basics Beginner Workout and 12 Helpful Tips

Beginner Workout Routine: 7 Exercises to Try

Grab a resistance band, pillow and a good attitude and get ready to work out, beginners! Start by completing eight repetitions of each exercise, working up to 15. Do one exercise followed by another while the first body part rests/recovers. Go through the entire workout once at first, building up to three sets as you get stronger!

1. Penguin: Hip Strength


  • Start: Tubing or a band goes under both feet, holding onto the handles. Stand with feet shoulder width apart, holding handles and hands on hips.
  • Movement: Using the outer hip, lift one leg out to the side as you stand on the opposite leg.
  • Tip: Try to maintain balance. Bring feet closer to make it easier.

2. Jump Rope: Cardio
jump rope

  • Start: With a jump rope handle in each hand and the rope behind you.
  • Movement: As you rotate the jump rope up and over the body, jump so you clear the rope as it goes under the body.
  • Tip: Start with a pause jump between working up to a continuous jump.

3. Lateral Abduction: Shoulder Strength

  • Start: Wrap the band around the hands with arms down in front, palms facing back.
  • Movement: Using your shoulders and arms straight with a slight bend, open the arms to the side until you feel the tension.
  • Tip: Keep hands relaxed.

4. Hip Thrust: Glutes Strength

  • Start: Lie on your back, knees bent, with resistance band across your hips, holding the ends tight with your hands on the floor.
  • Movement: Tighten your glutes and raise your hips to a bridge position and hold for 4 seconds.
  • Tip: Keep your abs tight and try to maintain balanced hips.

5. Mountain Climbers: Abs and Cardio
mountain climbers

  • Start: On hands and toes with arms directly under the shoulders.
  • Movement: Using your abs, run your knees to the chest, alternating legs.
  • Tip: Try to work your way to a fluid movement.

 6. Duck Walk: Glutes, Hips and Quads Strength


  • Start: Stand with feet a little wider than shoulder width apart and bend the knees as if squatting, band tied and wrapped around your ankles.
  • Movement: Staying in a squat position, walk across the floor keeping the legs wide.
  • Tip: Keep the chest lifted up.

7. Pillow Squeeze: Inner-Thigh Strength

  • Start: Lie on your back, knees bent, feet flat on the floor with a pillow between the knees.
  • Movement: Using your inner thighs, squeeze the pillow, lift your butt and hold for 3 to 5 seconds.
  • Tip: Keep abs tight.


Thank you, Amie, for the great beginner workout routine! To find more exercises, be sure to check out FitKit.com. What’s your favorite fit move? —Jenn

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