This program is set for the athlete who is new to cross-training, and wants to establish some initial, full-body fitness.

Don’t forget to warm up sufficiently before starting the workout.

The program is three days a week, which gives you plenty of time for your other training activities. Each daily session should take no more than 30 minutes.

You will need a yoga mat or a soft surface (grass is great), a jump rope, access to a railing or park equipment (for body rows), and a watch to keep track of your time. A camera is also nice to have close by, as you are going to see some funny, funny faces!

Don’t let “Beginner” fool you–this is a tough program, just what you wanted. I strongly suggest you do this with a partner or a group of people; it’s amazing what you can do when you’re not doing it alone!

You will be sore, probably most sore 48 hours after your first workout. Stick with it, it will soon subside. Always stretch and cool down after your workout. Work hard, push yourself, and have fun doing it!

For video demonstrations and written explanations of the individual exercises featured in this plan, please Click Here.