Beginner Strength
with Ashley Palmer Fitness
Whether this is your first time working out or it's been a long time and you don't know where to start, this program is for you! We are starting at the beginning with basic movements that will not only challenge you, but help... more
ONLY AVAILABLE ON THE PLAYBOOK APP
Sessions (27)
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+22 sessions more
Details
Category
Functional, Full Body
Level
Beginner
Location
Home
Frequently Asked Questions
What are the goals of this program?
* Learn and understand proper form with movements
* Increase motivation and desire to live a healthier lifestyle
* Improve physical performance
* Burn fat/ Increase lean muscle mass
* Build strength
* Increase energy
What do I need to participate?
* You need the minimal equipment required OR a gym membership to have access to equipment
EQUIPMENT NEEDED:
* heavy and light set of dumbbells (ex: 10lbs and 5lbs or 15lbs and 10lbs, etc)
* long and short resistance bands
* stability ball
* bench, step or chair
* mat or soft floor
Who are these workouts for (skill-level)?
* The workouts are designed for Beginners but can be made to go Advanced based on weight, sets and reps
* BEGINNERS: go slow, use less weight, use longer rest periods, and focus on form
* ADVANCED: increase weight, reps and reduce rest time as you progress
What’s the schedule?
* Strength Workouts are 4 times per week
* 1-2 days of active rest: When you rest from any type of workout you should still remain active. Go on a walk or hike, work in your garden, etc.
* 1-2 full rest days: This is your time to really recover and rest. It's still a good idea to stretch on these days as well- refer to stretching video in program
How will I get the best results?
* Get proper sleep (7-9 hours a night is a must)
* Dedicated nutrition regimen that consists of whole foods and nutrient dense ingredients (see my recipes or purchase my meal plan in the "extras" section of the app)
* Drink at least half your body weight in ounces of water daily (ex: weight 120lbs- aim to drink 60oz)
* Make sure to use active and full rest days to allow muscles to recover
Are there any modifications for the exercises?
* Yes! I’ve included modifications in the descriptions and some videos for the exercises. If you need further assistance modifying any workouts, send me a message in the app and I’ll be happy to help!
Frequently Asked Questions
What are the goals of this program?
* Learn and understand proper form with movements
* Increase motivation and desire to live a healthier lifestyle
* Improve physical performance
* Burn fat/ Increase lean muscle mass
* Build strength
* Increase energy
What do I need to participate?
* You need the minimal equipment required OR a gym membership to have access to equipment
EQUIPMENT NEEDED:
* heavy and light set of dumbbells (ex: 10lbs and 5lbs or 15lbs and 10lbs, etc)
* long and short resistance bands
* stability ball
* bench, step or chair
* mat or soft floor
Who are these workouts for (skill-level)?
* The workouts are designed for Beginners but can be made to go Advanced based on weight, sets and reps
* BEGINNERS: go slow, use less weight, use longer rest periods, and focus on form
* ADVANCED: increase weight, reps and reduce rest time as you progress
What’s the schedule?
* Strength Workouts are 4 times per week
* 1-2 days of active rest: When you rest from any type of workout you should still remain active. Go on a walk or hike, work in your garden, etc.
* 1-2 full rest days: This is your time to really recover and rest. It's still a good idea to stretch on these days as well- refer to stretching video in program
How will I get the best results?
* Get proper sleep (7-9 hours a night is a must)
* Dedicated nutrition regimen that consists of whole foods and nutrient dense ingredients (see my recipes or purchase my meal plan in the "extras" section of the app)
* Drink at least half your body weight in ounces of water daily (ex: weight 120lbs- aim to drink 60oz)
* Make sure to use active and full rest days to allow muscles to recover
Are there any modifications for the exercises?
* Yes! I’ve included modifications in the descriptions and some videos for the exercises. If you need further assistance modifying any workouts, send me a message in the app and I’ll be happy to help!
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