Get Fit in 2014 – Daily Beginner Workout Plan for January

The new year usually brings with it resolutions of all sorts, but for most people getting in shape or getting in better shape is a top priority.

And usually a top failure.

So I was trying to figure out why people fail, and what I could do to help prevent it.

Generally it occurs because of a lack of follow-through.

But why?

Is it too hard?

Do we get lazy?

What keeps us from sticking with it?

The fitness industry makes millions upon millions of dollars selling products to help us change our bodies. Books. DVDs. Online subscriptions. Apps. And they are GOOD products, often inspiring people to lose weight. At least for a short period of time.

But something is missing.

And I think I know what it is.

A plan.

A plan that tells you exactly what you need to be doing. EVERY. SINGLE. DAY.

Like a prescription. Take 2 with food twice daily.

This is especially critical for beginners.

So I have decided to provide a monthly “get fit” calendar that does just that.

Get Fit in 2014 - Daily Beginner Workout Plan for January (with intermediate & advanced options)

This calendar is geared towards absolute beginners, but you don’t have to be a beginner to follow it. You can ADD IT to your current routine or consider the calendar items one rep of a set, and complete multiple sets. Below are sample plans for every level of fitness. For intermediate and advanced, simply print out the calendar and pencil the number of sets and the increased cardio into the calendar.

Each month will be progressively more challenging as your level of fitness increases.

Beginner:

  • Follow the calendar exactly.

Intermediate:

  • Do two sets of each exercise on the calendar.
  • Run instead of walk.
  • Do 3 runs each week.

Advanced:

  • Do five sets of each exercise on the calendar.
  • Run instead of walk.
  • Do 5 runs each week.

How to do the exercises:

If you aren’t familiar with the exercises listed, the following videos will explain them and show you proper form.

February’s plan will go live towards the end of January, so get moving! January has some repetition in order to get you comfortable with the moves and committed to the routine, but I promise that February will get a bit more fun and varied.

Disclaimer:  The exercise plan above is for educational and entertainment purposes only, and is not to be interpreted as a recommendation for a specific plan or activity.  Please consult a health care provider for appropriate exercise prescription and safety precautions before beginning this or any exercise program. The exercise advice presented is in no way intended as medical advice or a substitution for medical advice.

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  1. Leanne says

    I am so excited to have found this calendar. I am forty four, overweight and very out of shape. I decided to change myself to improve my health so I can be the best mother possible to my three children, ages 17, 14, & 2(yes big age difference!) I had no idea where to start in my efforts to improve my fitness and most plans that I looked at were overwhelming difficult for a basic beginner such as myself. (I recently looked at one plan for “beginners” that started with six different exercises and asked you to do three reps of ten of each exercise on day one. Day two introduced another six exercises with a similar expectation. Each of the five remaining days in the week had similar expectations before the intensity increased in week two. I was exhausted and sore from just reading it.) Thank you for sharing your calendar and reasonable expectations for those of us who are truly fitness challenged. I am a little more than two months late getting started but none the less motivated to start improving my life!

    • says

      Leanne,
      Thank you for taking the time to share your story! I really hope this helps you and please don’t hesitate to reach out if you have any questions or even offer constructive criticism. You are exactly the person I hope this routine helps!
      My email is kim@theysmell.com
      I’m not a professional, just a mom who has been there and knows how difficult it can be.
      Good luck!

  2. Lisa says

    You are so right — I love “having a plan!” Got sick for a few days, so having to double-up a bit. I hope the walking time doesn’t increase too much throughout the year. I know a fitness plan takes time, but it won’t be easy to dedicate more than 25 minutes in any given day.

  3. stephanie says

    I love this and would love to link to it on my site! Would you mind? I think it’s great for people like me who would really like to exercise but get overwhelmed trying to be a marathon runner in one day when they haven’t been out of the computer chair in a year lol

  4. Jenn says

    This is great! I’m so out of shape I don’t know where to start. Think I can manage a 10 second plank though. Thanks!

  5. says

    Exactly what I needed! A prescription for/of exercise. I don’t mind doing it, I just don’t know WHAT to do. I am adding this to my running for strength training (and I even got my husband on board). Thank you!

  6. Barbara says

    I am going to give this a try. I need something simple because I broke my leg a year ago and am still having trouble with it. Thanks Kimberly

  7. Robin (Masshole Mommy) says

    That’s a nice easy workout routine, so that’s perfect for a beginner and definitely won’t get overwhelming!