Humankind Beginner Workouts



Humankind Beginner Workouts


Quicklinks:
week 1 | week 2 | week 3 | week 4 | week 5 | week 6 | week 7 | week 8 | week 9 | week 10 | week 11 | week 12

Looking for more of a challenge? Check out the intermediate workouts!

Week 1

Intro to machines
Rest on Saturday and Sunday

Week 2

Machines & progress to cables
Rest on Sunday

Week 3

Cables & progress to free weights
Rest on Sunday

Week 4

Increasing calorie burn & intro to hill cardio
Rest on Sunday

Hill style cardio: start with a low intensity and slowly increase until you’re at your peak halfway through, at the halfway mark start decreasing intensity until the end time

Week 5

Increasing calorie burn & intro to hill cardio
Rest on Sunday

Hill style cardio: start with a low intensity and slowly increase until you’re at your peak halfway through, at the halfway mark start decreasing intensity until the end time

Week 6

Lowering reps & increasing weight
Rest on Sunday

Week 7

Intro to splits, pyramids, and interval cardio
Rest on Sunday

Week 8

Intro to splits, pyramids, and interval cardio
Rest on Sunday

Week 9

Increase volume, intro to supersets and burnouts
Rest on Sunday

Week 10

Finish strong, go up to heavier weight, fewer reps, more sets, more time under tension
*go slower on the lowering portion of the movement and powerful on the lifting portion

Rest on Sunday

Week 11

Finish strong, go up to heavier weight, fewer reps, more sets, more time under tension
*go slower on the lowering portion of the movement and powerful on the lifting portion

Rest on Sunday

Week 12

Finish strong, go up to heavier weight, fewer reps, more sets, more time under tension
*go slower on the lowering portion of the movement and powerful on the lifting portion

Rest on Sunday