This program is designed for you if you’re starting from scratch. If you’re not sure what to do, where to start, if you’re feeling a bit intimidated, which is perfectly normal, need guidance or simply you’re getting back into it after some time then you are in the right spot! The workouts are designed in a specific progression to gradually condition your muscles to get stronger, increase your range of motion throughout the exercises and gain more stability. Go slow, use longer rest periods if necessary, focus on form and not momentum.

The purpose of Press Start is to introduce you to a variety of chair, mat and other body weight exercises, condition your muscles to them slowly through repetition and get comfortable and confident as you progress. The goal is to gain the ability to do the exercises correctly as we increase range of motion with proper technique. Make sure to engage your muscles to perform the exercises and that when you perform the exercises you are performing them with intention so that we create a kind body connection rather than using momentum.

12 workouts total! 4 workouts a week. 3 days of rest. Example: Day 1: W1 Day 2: Rest Day 3: W2 Day 4: W3 Day 5: Rest Day 6: W4 Day 7: Rest Example 2: Day 1: W1 Day 2: W2 Day 3: Rest Day 4: W3 Day 5: Rest Day 6: W4 Day 7: Rest I always recommend active rest for the rest days such as a long walk or a dynamic warm up and cool down from the app, but listen to your body. You may need to take full rest days until your body adapts to the changes. Since you have 3 rest days you could have an active rest day for 1 or 2 of them. Up to you. For low intensity active rest ideas from the app, choose a 5-10 min warm up (as they are dynamic) and then choose a 7-10+ min cool down / stretch.

First ask yourself, are you taking your time to do the exercises correctly with proper technique, focus (mind & body connection), control and tempo and not just rushing or going through the motions? If you answered yes then you can increase your rep count ie from 6 reps to 8 or 10, 8 reps to 10 or 12 and the 16 reps to 20 or 24. Or you can use light dumbbells and ankle weights. Otherwise check the next programs in the progression, Press Start+ or Level Up to see if your starting place is there.

If you find these workouts too hard drop the rep count and build up slowly. Also take longer rest periods if necessary. Repetition for conditioning is key. Repeat the workouts if you need until you are able to do the required rep counts.

Message me in the app for any questions you have. I do my best to review all comments and make any recommended changes.

Using a chair helps assist us to build stabilization. This way we can break down the focus on the different body areas to build them up slowly. Also most people have a chair in their homes so it makes these workouts achievable in your home.