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The Ultimate 30-Day Beginner's Guide To Fitness Day 2

You've been in gyms before, but today will be different. With Kathleen Tesori as your guide, you'll perform a warm-up and workout that will get your blood flowing from head to toe.

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It's time to set foot in the gym and begin the training portion of the Ultimate 30-Day Beginner's Guide to Fitness. Or, if you prefer, you can perform this workout at home or outside in your yard or a park, provided you have an exercise ball (also known as a Swiss ball) and a medicine ball. Watch today's video with Kathleen for the details!

Ultimate 30 Day Beginners Guide To Fitness: Day 2
Watch The Video - 03:21

Day 2 challenge

  • Complete a general warm-up.
  • Conduct your first workout.

Below, you can see the workout program you'll follow. You can follow it from this screen, print it out, or even load the trainer into your BodySpace profile and receive it that way. If you have any questions about one of the movements, just click on its name to see an instructional video.

If you're going to be at the gym and are wondering how heavy of a medicine ball to use on the chest pass and scoop throws, it's OK to err on the light side. With time, figure out a weight that leaves you winded but not overwhelmed after 12 reps. If you find you enjoy this full-body workout, keep it in your back pocket when you need a quick, simple routine someday down the road!

And remember, if you have questions about today's workout or anything else related to this trainer, you can get them answered on the Ultimate 30-Day Beginner's Guide to Fitness thread on the forum.

Full-Body Workout
General warm-up

Elliptical Trainer

5 min (Alternate Options: Bike or Treadmill)
Elliptical Trainer Elliptical Trainer

Resistance Training

Single-leg Balance Reach

3 sets of 12 reps
Single-leg Balance Reach Single-leg Balance Reach


Prisoner Squat

3 sets of 12 reps
Bodyweight Squat Bodyweight Squat


Medicine Ball Chest Pass

3 sets of 12 reps
Medicine Ball Chest Pass Medicine Ball Chest Pass


Medicine Ball Scoop Throw

3 sets of 12 reps
Medicine Ball Scoop Throw Medicine Ball Scoop Throw


Inverted Row

3 sets of 12 reps
Inverted Row Inverted Row

Weighted Ball Hyperextension Weighted Ball Hyperextension



3 sets for 30 seconds each
Plank Plank

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