Beginner 30 Day Workout Program

Beg30Day-JennyFord

My Beginner 30 Day Workout Program is the perfect place to start if you’re new to working out, or just getting back into exercise. Begin with Day 1 and exercise as long as you are able. This program is meant to be self-paced, and is a non-intimidating way to get back into an exercise routine. You’re going to see benefits, even if you only get through 5-10 minutes at first. The two beginner step workouts can be performed with or without a step bench.

In week 2 you’ll see 2 WEIGHT sessions – one for the Lower Body and one for the Upper Body. Follow my beginner modifier Michele (on the left of the screen) until you’re comfortable with the workout. Perform as much of each strength exercise as you are able, and rest when needed. Some participants will need to build strength slowly.

Remember, this is YOUR program! I will always give you options that work for you. This program has all of the necessary components to make it a complete program: CARDIO, WEIGHTS, FLEXIBILITY, and CORE.

I congratulate you for giving yourself the gift of health! Let me know if you have any questions or concerns, and I’d love for you to check-in with me anytime.

Equipment Needed: step bench, dumbbells, mat, chair

Day 1: CARDIO Marching with Moves for Beginners
Day 2: CARDIOBeginner Step Aerobics
Day 3: CARDIO : Marching in Malibu
Day 4: CARDIO : Marching Low-Impact
Day 5: CARDIO : Beginner Step
Day 6: Restorative Flexibility and Stretch
Day 7: ACTIVE REST DAY (No Scheduled Workout-but be mindfully active.)

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Day 8: CARDIO Marching with Moves for Beginners
Day 9: CARDIOBeginner Step Aerobics
Day 10: WEIGHTS : Lower Body Weights
(Complete workout from 00:00 -16:00, then skip to 29:00 – 34:36. Please follow my beginner modifier, Michele, on the left.)
Day 11: CARDIO : Marching in Malibu
Day 12: WEIGHTSUpper Body Weights
(Complete workout from 00:00 – 5:41, then skip to 16:00 – 34:36. Please follow my beginner modifier, Michele, on the left.)
Day 13 : Basic Yoga Stretching
Day 14: ACTIVE REST DAY (No Scheduled Workout-but be mindfully active.)

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Day 15: CARDIO : Marching Low-Impact
Day 16: CARDIOBeginner Step
Day 17: WEIGHTSLower Body Weights
(Complete workout from 00:00 -16:00, then skip to 29:00 – 34:36. Please follow my beginner modifier, Michele, on the left.)
Day 18: CARDIO : Marching with Moves for Beginners
Day 19: WEIGHTSUpper Body Weights
(Complete workout from 00:00 – 5:41, then skip to 16:00 – 34:36. Please follow my beginner modifier, Michele, on the left.)
Day 20: Core & Abs (Please follow my beginner modifier, Michele, on the left.) / Restorative Flexibility and Stretch
Day 21: ACTIVE REST DAY (No Scheduled Workout-but be mindfully active.)

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Day 22: CARDIO : Beginner Step Aerobics
Day 23: CARDIO : Marching in Malibu
Day 24: WEIGHTSLower Body Weights
(Complete workout from 00:00 -16:00, then skip to 29:00 – 34:36. Please follow my beginner modifier, Michele, on the left.)
Day 25: CARDIOMarching Low-Impact
Day 26: WEIGHTS Upper Body Weights
(Complete workout from 00:00 – 5:41, then skip to 16:00 – 34:36. Please follow my beginner modifier, Michele, on the left.)
Day 27: Core & Abs (Please follow my beginner modifier, Michele, on the left.) / Basic Yoga Stretching
Day 28: ACTIVE REST DAY (No Scheduled Workout-but be mindfully active.)

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Day 29: CARDIOBeginner Step
Day 30: CARDIO: Marching with Moves for Beginners

 

 

 

Reviews of the Beginner 30 Day Program:

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**Disclaimer: Be sure to consult your doctor before beginning this or any other exercise program. Not all exercises are suitable for everyone. By engaging in these workouts, you agree that you do so at your own risk, and assume all associated risk of injury.

12 thoughts on “Beginner 30 Day Workout Program

  1. I just wanted you to know how thankful I am for your workouts and for making them available for free on YouTube.

    I have never been excited to excercise, but your program is a game changer. I love how positive you are. I even catch myself smiling as I am exercising. I can tell you that definitely hasn’t happened before with any other exercise program. Thank you for your example, your positivity, and your encouragement. Thank you so much!

  2. I’m on day 2 of your 30 day beginner step program. Thank you for offering these for free on YouTube! I used to be an avid stepper and am looking forward to seeing if I can get back to the fitness level I was at when I did step years ago. Not many people offer it anymore so to see your channel dedicated to it was amazing! You have such a positive attitude and are fun to workout with 😀

  3. My son is leaving for Marine Corps Boot Camp soon, so I have resolved to get in shape in time for his graduation. These videos are perfect for me since I am a caregiver and can’t get to the gym. Thank you so much!!

  4. Dear Jenny, I want to share my story with you because you are part of it 🙂 I’m a 34 years old German, I have three kids (2,6 and 9 years old) and in 2015, just after my daughter was born, I returned to university after a long long pause. This year I will get my bachelor of psychology (finally!!!). After giving birth to my daughter, I was quite out of shape. I started wearing XXL and I didn’t like my body anymore. Nothing suited me anymore. I have quite an athletic body, I’m strong for a woman, I have broad shoulders and the lower part of my body always stays in shape but my belly was really flabby. When I looked at my young fellow students, I felt out of place. One time in the summer of 2016 I put on a dress and heels and I felt quite sexy but when I saw myself in the shop windows I was shocked – I looked really fat! I told myself that a mother of three children doesn’t have to look sexy anymore but I couldn’t really convince myself. The turning point came when I went to the pediatric with my daughter and, while waiting our turn, stood on the scales. I would never have thought that I weighted that much. I realized how much I was eating all the time. Every time I took the car I was eating biscuits, chocolate, or other sweets and I was out of breath so fast I didn’t feel like doing much walking anymore. I decided to change my life. I let go of the sweets, I stopped eating after dinner and I even began checking out calories. As a vegetarian, I really like cooking and eating vegetables so I didn’t have to change that much but I forced myself to eat less. I also started doing workouts – small exercises in the beginning but then I bought books about workouts to get your abs in shape and I did my 20 to 30 minutes in the evenings when my kids were in bed. I quickly lost some weight and my body got firmer. My condition improved and I really started to like this private moments just for myself. After workouts I would feel good about myself and full of energy. But one thing bothered me: I read again and again how important it is to do cardio in between strength training and I didn’t know what to do. Where I live it’s all uphill and downhill so jogging and cycling isn’t much fun. Besides, with my studies and the kids I don’t have the time to do sports outdoors. I took a look on YouTube and found some cardio-tutorials but they were all really exhausting with a lot of jumping. And then I found you!!! I did some marching with moves and I stood it ’till the end. I got sweaty and a little out of breath but after the 30 minutes I was really proud of myself and I felt great. Later on I bought a step bench to do your step workouts and I really liked that. One time I checked out someone else’s step aerobic tutorial but it was all so complicated and stressful that I decided to stick with you 🙂 I love how you keep motivating me and how you seem to be so self-confident but modest and friendly at the same time. You seem to be a great sport and I love doing workouts with you. I also really like your body – you are athletic but also curvy, like me, and you emanate energy. Please keep doing your thing and I will keep on participating. Even if sometimes I don’t have the time or the energy or the willpower to workout, when my belly starts sagging I will come back to you 😀
    I hope my English is comprehensible, I send you lots of love and thanks from Germany

    1. Hi Eva, you story is beautiful, and empowering, and wonderful. Thank you for sharing it with me! I’m very happy for you, and that you are giving yourself the gift of taking care of you. Please keep in touch. I’d love to hear how you are doing anytime. All the best to you beautiful lady! #inspiration

  5. Hi Jenny, I love your workouts. I’ve just found this 30 day programme and am so looking forward to following it starting tomorrow morning. I love how positive and encouraging you are like you are actually right there with me. Thank you so much for making them available. Lee (NZ)

  6. I can’t believe I just found you after all my years of exercising to videos at home! I’m in the stage between harder exercise and silver sneakers, and until I found your videos I was frustrated trying to find videos or in person classes that are appropriate. I love the step, and your instruction and routines are just right. Thanks!!

    1. Hi Deb, I’m so happy that my workouts are fitting what you need. That truly makes me so happy! Thank you for working out with me. Keep up the great work!

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