In our first 4-week Move More Challenge we are focusing on just moving our bodies more. This is geared to anyone who is a beginner and wanting to start with something a bit low pressure to start building healthy habits.
Goal:
Move daily, get comfortable with your equipment, and increase your activity without feeling overwhelmed.
Core Activities:
- Treadmill Walks:
- 30 minutes, 3-4x a week.
- You can gradually build toward 12-3-30 (12% incline, 3 speed, 30 min) if that’s a goal.
- Beginner Strength (2x per week):
- Short 15-20 min full-body workouts focusing on low reps, slow movements, and proper form.
Beginner Strength Routine (15-20 min, 2x per week)
1️⃣ Goblet Squat (w/ 20lb kettlebell) → 3 sets of 8-10 reps
2️⃣ Glute Bridges (bodyweight or w/ dumbbell on hips) → 3 sets of 12
3️⃣ Bent-over Rows (w/ 10lb kettlebells or dumbbells) → 3 sets of 10
4️⃣ Standing Overhead Press (w/ 10lb dumbbells) → 3 sets of 8
5️⃣ Deadlifts (w/ kettlebell or dumbbells) → 3 sets of 10
Optional Add-On:
🏋🏽♀️ 1 min of resistance band glute kickbacks (each leg) to finish
Why This Helps:
✅ Short & effective so you don’t dread it.
✅ Uses compound movements (works multiple muscles at once).
✅ Helps ease into weight training while prioritizing weight loss through treadmill walking.
Need Equipment?
I’ve purchased all of my equipment from Amazon. However, these are completely optional! You can opt-out of a treadmill walk and head outside – killing 2 birds with 1 stone by also getting some sunlight. You can also do all of these workouts without the weights.
If you would like to use anything that I use, links are below.