Free 30 Day Beginner Workout Routine


30 Day Beginner Workout Routine.  Build a foundation of strength and conditioning with our 30 day plan. Includes a warmup, workout, and stretches.  Excellent for beginners, but easily scaled to more advanced athletes.

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SKU: 30 Day Workout Plan Category: Tag:

30 Day Beginner Workout Routine

Stop Your Wasting Your Time Going to the Gym.  If you don’t have a good plan, you aren’t going to get any stronger. You will simply reinforce bad patterns increasing the risk for more injuries. Your time is valuable, having a professional quality program reduces your chances of injury, and maximizes your time investment.

Beginner Workout Routine

Our beginner workout routine follows a 6 day plan.

  • Day 1: Legs & Core
  • Day 2: Hips & Core
  • Day 3: Core & Chest
  • Day 4: Hips & Core
  • Day 5: Back and Biceps
  • Day 6: Legs, Core, and Back
  • Day 7: Off

View a Sample Workout

Day 1 – Legs & Core

Warm up: 3 Rounds

  • Banded Lateral walk 20
  • Mountain Climbers 20
  • Dumbbell Overhead press 10
  • 30 second plank

Workout: AMRAP 20 Min

  • Air Squats 15
  • TRX Roll out 15
  • TRX chest press 15
  • TRX Row 15
  • Inchworms 5

Stretch & Cooldown:

  • Runners lunge with twist,
  • Forward fold,
  • Chest stretch (w/trx or wall)

What Do You Actually Receive?

You’ll get access to a Google Document that has six workouts in it.  One per page.  We’ll share access to the document with you, once you complete the purchase.

Use Your Program in Our Open Gym

Sand and Steel has an open gym service where you come to our gym and train with the very best equipment available.

30 Day Beginner Workout Routine
Free 30 Day Beginner Workout Routine

Free CrossFit Workout Programming