How To Use Your Guide

The Calendar

The first page of your guide is a calendar. I suggest that you stick with each progression for 4 weeks before moving up in difficulty. Begin by writing in your start day and then fill in your seven days of the week with your workouts. Each week you will need:

EMOM Legs
EMOM Arms
EMOM Total Body
2-3 x 30 min of LISS (low intensity steady state cardio… like walking!)

I have filled out the first week for you as an example, but feel free to modify it to fit in your schedule. You can schedule LISS and an EMOM workout on the same day, but avoid two EMOM workouts on the same day.

The Workouts

Pick 5 arm moves that you feel comfortable with and combine them into a workout using the EMOM download provided.

Do the same for five different leg moves and five different total body moves, and you’ve got yourself a week’s worth of resistance band workouts 😊

Start with 8 reps per move. When/if that feels easy, up it to 10 reps. If that gets too easy, keep raising it (maxing out at 18 reps) On the download provided, jot down your reps and note your progressions.

For a complete list of resistance exercises fit for beginners, see below.

LEGS

ARMS

TOTAL BODY

DON’T FORGET YOUR WARM-UP AND COOLDOWN! For a warm-up, I suggest 5-minutes of LISS movement (brisk walk or jog, exercise bike, row, etc. etc.) or three-minutes of plyos (1 min jumping jacks, 1 min jog in place, 1 min side-to-side lunges, etc. etc.).

I suggest you stick with the same weekly workouts for 2-4 weeks, after which you can shake things up and swap out your moves for some new ones. Remember that as these moves get easier, you should increase your resistance by moving to a heavier band. If you’re feeling like a #baller and three days a week just isn’t enough to scratch your itch, then maybe it’s time to move to the intermediate guide linked here.

A reminder that these workouts should be incorporated into your active lifestyle, meaning that you should be choosing movement throughout the day. Do your best to get in 30 minutes of LISS three times a week. I take two 15-minute walks outside during the workday which I love and cherish and use to soak up some Vitamin D and call my mom (who I also love and cherish). You should choose something you love too, like walking to your favorite coffee shop, biking with a friend, fetch with your dog, breaking it down to Britney Spears, or maybe you’re one of those people who are really into cleaning your car or apartment (apparently those types of people exist). I don’t want you to dread any of these workouts, so if you hate treadmills, DON’T PLAN YOUR LISS ON A TREADMILL. That would be silly.

If you’re a beginner, I suggest sticking to the beginner workouts for at least 4 weeks before moving to intermediate. The most important step is establishing a foundation of strength and consistency in which you feel comfortable before progressing.

If you need help putting moves together, finding a LISS routine that sticks, or if you have any questions in general, feel free to shoot me an email or DM to @gritbyname 😊