Day 8: Get Movin' Monday
"Your body is made to move, so move it!" - Tony Sorenson
Day 8: Get Movin’ Monday – Building Strength with Beginner Workouts
Happy Monday, everyone! Welcome to Day 8 of our 12-week fitness journey, where we’re kicking off Week 2 with Get Movin’ Monday! Today, we’re diving back into the Outputs pillar, focusing on beginner-friendly workouts to build strength, improve movement, and keep you progressing toward becoming Undeniable. Based on your requests from our Day 7 Q&A, I’m sharing simple gym and bodyweight routines, emphasizing proper muscle recruitment and consistency over complexity. Let’s get moving and make this week a strong start!
Introduction: Powering Up Your Undeniable Journey
Becoming Undeniable means owning your physical self through intentional movement. Week 1 laid the foundation with whole foods, hydration, daily activity, and mindset. Now, we’re stepping it up with structured workouts designed for beginners to build strength, confidence, and healthy movement patterns. Whether you’re at home or in the gym, these routines are about starting simple, mastering form, and staying consistent for long-term results. Let’s dive into the workouts and why they matter!
Why Workouts Matter: Muscle Recruitment and Movement
Exercise isn’t just about burning calories—it’s about recruiting muscles effectively to build strength, improve posture, and prevent injury. Many people gravitate toward gym machines because they feel easier, but they often neglect smaller stabilizer muscles (like rhomboids or core muscles) that support joints and ensure healthy movement. Today’s workouts focus on engaging both primary movers (e.g., pecs, biceps, quads) and stabilizers to create a balanced, functional body.
Key principles:
Start simple: Focus on form and muscle engagement over heavy weights or complex moves.
Stay consistent: Stick with the same workouts for 4–6 weeks to master movements and track progress (e.g., increasing reps or weight).
Prioritize frequency: Aim for 3–5 workouts per week (4 is the sweet spot for sustainability), rotating through the routines as needed (Day 3).
Why it works: Consistent, well-executed movements build strength, improve posture, and reduce the risk of dysfunctions like rounded shoulders or tight hips. This sets you up for long-term success, whether your goal is fat loss, muscle gain, or feeling better (Day 7).
Beginner-Friendly Workouts
Below are two beginner routines—one for the gym and one for home—designed to be simple, effective, and scalable. These were shared in the group chat with links to movement demos for proper form (message me if you need access!). Each workout takes 15–30 minutes and targets 250–500 calories burned (beginner to intermediate, Day 3).
Gym Workout: 3-Day Split
This routine rotates through three workouts, ideal for 3–5 sessions per week. Do Workout 1, then 2, then 3, and repeat, taking rest days as needed. Focus on form and lighter weights to engage muscles properly.
Workout 1: Upper Body Push (3 sets, 10–12 reps each, 30 sec rest between exercises)
Dumbbell Bench Press (chest/arms, hold dumbbells at 45-degree angle for stability)
Dumbbell Shoulder Press (shoulders)
Tricep Dips (on a bench, arms)
Plank Hold (20–30 sec, core)
Workout 2: Lower Body (3 sets, 10–12 reps each, 30 sec rest)
Leg Press or Squat Machine (legs)
Goblet Squat with Dumbbell (legs/core)
Calf Raises (calves)
Side Plank (20–30 sec per side, core)
Workout 3: Upper Body Pull (3 sets, 10–12 reps each, 30 sec rest)
Seated Cable Row or Dumbbell Row (back)
Dumbbell Bicep Curl (arms)
Face Pulls with Cable or Band (rear shoulders)
Bicycle Crunches (20–30 sec, core)
Warm-up (5 min): Light treadmill walk or dynamic stretches.
Cooldown (5 min): Stretch chest, shoulders, quads, and hamstrings.
Notes: Start with light weights to focus on form. Check the movement demo links in the group chat for guidance. Aim for 20–30 minutes, targeting 250–500 calories burned.
Bodyweight Workout: 3-Day Split (Home)
This routine requires minimal or no equipment, perfect for home. Rotate through the three workouts 3–5 times per week, just like the gym split.
Workout 1: Full Body (3 rounds, 10–12 reps each, 30 sec rest)
Bodyweight Squats (legs)
Push-ups (modify on knees if needed, chest/arms)
Plank Hold (20–30 sec, core)
Mountain Climbers (20–30 sec, cardio/core)
Workout 2: Lower Body (3 rounds, 10–12 reps each, 30 sec rest)
Alternating Reverse Lunges (legs)
Glute Bridges (glutes)
Calf Raises (calves)
Side Plank (20–30 sec per side, core)
Workout 3: Upper Body/Core (3 rounds, 10–12 reps each, 30 sec rest)
Pike Push-ups (shoulders, modify with regular push-ups)
Tricep Dips (using a chair, arms)
Bicycle Crunches (20–30 sec, core)
Superman Hold (20–30 sec, back)
Warm-up (5 min): March in place, arm circles, high knees.
Cooldown (5 min): Stretch quads, hamstrings, and shoulders.
Notes: These moves are tougher than they look! Focus on slow, controlled form. Add resistance bands or light dumbbells later if desired. Aim for 15–20 minutes, targeting 250 calories burned.
How to Use These Workouts
Frequency: Start with 3 sessions per week, aiming for 4–5 as you progress (Day 3). Rotate through the three workouts (e.g., Mon: Workout 1, Wed: Workout 2, Fri: Workout 3, Sun: Workout 1).
Progression: Stick with these routines for 4–6 weeks, increasing reps, sets, or weight as you get stronger. Don’t switch workouts weekly—mastery leads to results.
Form first: Use the movement demo links in the group chat to ensure proper technique. If a move feels off, start lighter or ask for guidance.
Your mission: Try one workout (gym or home) today or tomorrow. Share which you did, how it felt, and your estimated calories burned in the group chat.
Tips for Success
Don’t overcomplicate: These workouts are simple for a reason—focus on doing them well rather than chasing variety. Consistency beats novelty for results.
Track progress: Note your reps, weights, or how the workout feels each week to see improvement. For example, if you did 10 squats with bodyweight, try 12 next time.
Listen to your body: If you’re sore, reduce intensity but keep the frequency (Day 3). Modify moves (e.g., knee push-ups) as needed.
My approach: I do a 4-day split, mixing strength and cardio (Day 3), focusing on form to engage both primary and stabilizer muscles. Start where you are—even a 15-minute session counts!
Ask for help: If you’re unsure about a move, need modifications, or want to add resistance, drop a message in the group chat, and I’ll respond via chat, video, or a call.
Your Day 8 Checklist
Try a workout: Do one gym or bodyweight workout from the routines above (15–30 min). Share your experience and estimated calories burned in the group chat.
Rank your day: Use the Day 5 Rank Your Day exercise (1, 2, 4, or 5) to score today based on nutrition, hydration, movement, and mindset. Share your score.
Mindset check-in: If you haven’t shared your “why” (Day 1) or Week 1 ranking total (Day 7, aim for 25+), drop it in the chat.
Ask questions: Got feedback on the workouts or need tweaks? Post in the group chat for personalized advice.
Why This Matters
These beginner workouts are your foundation for building an Undeniable body—strong, functional, and resilient. By focusing on proper muscle recruitment and consistent frequency, you’re not just burning calories (250–500 per session) but creating habits that support fat loss, muscle gain, and better movement (Day 7). Your commitment to showing up, even for a short session, inspires me too—let’s keep the momentum going into Week 2!
What’s Next?
Tomorrow is Taco Tuesday, where we’ll revisit nutrition with fresh tips to keep your Inputs on point. Keep sharing your workout wins, daily rankings, and Week 1 reflections in the group chat. If you need help with form, modifications, or motivation, let me know, and I’ll respond via chat, video, or a call. Invite friends to join the journey, and let’s make this Get Movin’ Monday the start of an Undeniable Week 2! Happy moving!
