Maurice's Beginner Fitness Journey
A 3-week fitness program designed by Maurice to introduce you to exercise and build healthy habits. This program starts with basic movements and gradually increases intensity. Suitable for all ages and fitness levels. Remember to consult your doctor before starting any new exercise program.
Program Modules
Week 1: Getting Started - Warm-Up
Start your fitness journey strong with these simple warm-up exercises. Focus on proper form and listen to your body.
Gentle Neck Stretches
DailyGentle neck exercises, front to back and side to side. 5 repetitions each direction. Focus on slow, controlled movements.
Easy Shoulder Rotations
DailyShoulder rotations: 5 forward, 5 backward. Keep your movements smooth and controlled.
Gentle Hip Circles
DailyHip warm-up with gentle circles, 5 in each direction. Focus on engaging your core.
Week 1: Basic Exercises
These exercises will build a foundation for your fitness journey. Aim for 8 repetitions of each, focusing on proper form.
Light Jog in Place
DailyJog in place for 30 seconds. Maintain a comfortable pace.
Reach and Squat
DailyReach and squat, 8 repetitions. Keep your back straight and core engaged.
Wind Mill Exercise
DailyWindmill exercise, 8 repetitions. Focus on controlled movements and a slight bend in your knees.
Week 2: Building Strength
We're increasing the intensity slightly this week. Aim for 10 repetitions of each exercise and listen to your body.
Knee-Up Hop
DailyKnee-up hop exercise, 10 repetitions per leg. Engage your core and maintain balance.
Full Jack
DailyFull Jack exercise, 10 repetitions. Keep your core engaged and arms straight.
Bend & Shoot
DailyBend and Shoot exercise, 10 repetitions. Focus on proper form and core engagement.
Week 3: Pushing Your Limits
This week we're adding more challenging exercises. Aim for 12 repetitions of each exercise.
Punches
DailyPunching exercise, 12 repetitions. Keep your core tight and rotate your torso.
Kicks
DailyKicking exercise, 12 repetitions per leg. Focus on balance and control.
Push-Ups
DailyPush-up exercise, 12 repetitions. Modify on your knees if needed.
Week 3: Cool Down
Finish your fitness journey strong with these simple warm-up exercises. Focus on proper form and listen to your body.
Jump Rope
DailyJump rope for 1 minute. Maintain a comfortable pace.
The Running Man
DailyRunning Man exercise for 1 minute. Maintain a comfortable pace.
What You'll Accomplish
- Build muscle.
- Tone muscle.
- Build flexibility.
- Enhance coordination.
- Develop consistent exercise habits.
- Improve cardiovascular health.
Full program access + updates