Basic workouts are commonly mistaken as training for beginners. I don’t know why. As its name indicates – basic workouts allow you to master and maintain basic skills. Basics are crucial and aren’t attained easily. Mastering strength, endurance and knowledge of your own body makes for a very solid foundation for future trainings. Basic workouts are your foundation. They’re a platform that prepares you for further struggles.


This program will have as many advantages as it has followers. It’s based on developing strength and endurance, and because these are the features of both sexes, both women and men can follow it.

Harmonious composition and well-chosen exercises are a part of its universality. The training can be treated as a holistic program as well, making all muscle groups work equally. It’s perfect for people who don’t have a lot of strength but it’s also well suited for people who want to increase their power.

For those who think

Train wisely. It’s not only about lifting weights and fulfilling the workout schedule. Listen to your body. If you feel that at some point of a training you can’t do anymore, just don’t do the last couple of reps or the last series. If you feel powerful – put some more weight on. But don’t go too far in either direction! A toned body is created slowly. Patience is key.

Workout details

Warm up on an elliptical trainer – you can warm up upper and lower body parts at the same time. It forces your hips, shoulders and back to work. Increase the intensity and not the speed of your movement.

Then, a series of exercises – a crossover to begin with. Next, core muscles – abdomen and lower back.

The variety of exercises is enormous, but remember that you train your whole body during the workout so be careful not to over-exercise. The standards mentioned below define the minima and the maxima you need to take into account while planning your workout.

Two workouts per week – minimum

  • Monday – workout
  • Tuesday, Wednesday – off
  • Thursday – workout
  • Friday, Saturday, Sunday – off

Three workouts per week – maximum

  • Monday – workout
  • Tuesday – off
  • Wednesday – workout
  • Thursday – off
  • Friday – workout
  • Saturday, Sunday – off

Additional tips

If you’re not sure how to do something, don’t do it on your own. You can always ask somebody for help and be sure to find it because the club is a group of friendly people who help each other out. Don’t get carried away. Don’t try more advanced exercises if you haven’t made any progress yet.

Think about your health. If you feel aches after working out – take 2 or 3 days off. It will be hard to stop but your health is of the highest priority. On the other hand, if you feel good and want some more action, stick to your workout schedule and add some fitness exercises to it. It’s good for cardio, great fun and an opportunity to learn new exercises.