March 2023
Finally, a way into exercise for beginners. Ease into low-impact cardio, strength, core, and mobility workouts and feel great as soon as you get started. With simplified, supportive training, this is your path to a new kind of fitness.
Week 1
Day 1: Cardio Classic (For Beginners Only)
This high-energy circuit of 15 low-impact cardio moves will put your endurance to the test and help you master key movement patterns in all three planes of motion. The result: Greater performance both during your workouts and in everyday life.
Day 2: Upper Body Foundations (For Beginners Only)
Push and pull your way to greater strength, stamina, and muscular endurance with nine of the most effective moves for targeting your back, chest, arms, and shoulders.
Day 3: Accelerator (For Beginners Only)
This fusion of bodyweight, mobility, flexibility, and stability exercises will enhance your recovery from the workouts you’ve done and boost your performance in those that lie ahead. The goal: To accelerate your results and help you feel incredible.
Day 4: Cardio & Core (For Beginners Only)
Grab your towel and prepare to sweat with low-intensity intervals and targeted core work that will dial-up your metabolism and elevate your calorie burn. It’s a fun, heart-pumping workout that will leave you feeling strong and energized.
Day 5: Lower Body Foundations (For Beginners Only)
You don’t have to be a fan of leg day to love this celebration of hinges, squats, and lunges, so grab your weights and enjoy this beginner-friendly workout that targets your glutes, quads, hamstrings, and calves.
Week 2
Day 6: Upper Body Foundations (For Beginners Only)
Push and pull your way to greater strength, stamina, and muscular endurance with nine of the most effective moves for targeting your back, chest, arms, and shoulders.
Day 7: Cardio & Core (For Beginners Only)
Grab your towel and prepare to sweat with low-intensity intervals and targeted core work that will dial-up your metabolism and elevate your calorie burn. It’s a fun, heart-pumping workout that will leave you feeling strong and energized.
Day 8: Accelerator (For Beginners Only)
This fusion of bodyweight, mobility, flexibility, and stability exercises will enhance your recovery from the workouts you’ve done and boost your performance in those that lie ahead. The goal: To accelerate your results and help you feel incredible.
Day 9: Lower Body Foundations (For Beginners Only)
You don’t have to be a fan of leg day to love this celebration of hinges, squats, and lunges, so grab your weights and enjoy this beginner-friendly workout that targets your glutes, quads, hamstrings, and calves.
Day 10: Cardio Classic (For Beginners Only)
This high-energy circuit of 15 low-impact cardio moves will put your endurance to the test and help you master key movement patterns in all three planes of motion. The result: Greater performance both during your workouts and in everyday life.
Week 3
Day 11: Cardio & Core (For Beginners Only)
Grab your towel and prepare to sweat with low-intensity intervals and targeted core work that will dial-up your metabolism and elevate your calorie burn. It’s a fun, heart-pumping workout that will leave you feeling strong and energized.
Day 12: Full Body Foundations (For Beginners Only)
The nine moves in this comprehensive workout leave no muscle untouched. Lift as heavy as you can while completing all your reps with good form to maximize your results—and your progress toward your goals.
Day 13: Accelerator (For Beginners Only)
This fusion of bodyweight, mobility, flexibility, and stability exercises will enhance your recovery from the workouts you’ve done and boost your performance in those that lie ahead. The goal: To accelerate your results and help you feel incredible.
Day 14: Cardio Classic (For Beginners Only)
This high-energy circuit of 15 low-impact cardio moves will put your endurance to the test and help you master key movement patterns in all three planes of motion. The result: Greater performance both during your workouts and in everyday life.
Day 15: Full Body Foundations (For Beginners Only)
The nine moves in this comprehensive workout leave no muscle untouched. Lift as heavy as you can while completing all your reps with good form to maximize your results—and your progress toward your goals.
UP Week
Full Body Foundations (For Beginners Only)
The nine moves in this comprehensive workout leave no muscle untouched. Lift as heavy as you can while completing all your reps with good form to maximize your results—and your progress toward your goals.
Accelerator (For Beginners Only)
This fusion of bodyweight, mobility, flexibility, and stability exercises will enhance your recovery from the workouts you’ve done and boost your performance in those that lie ahead. The goal: To accelerate your results and help you feel incredible.
FOCUS T25 Super Block: Sample Workout
Get ready to sweat with Shaun for 25 nonstop minutes of FOCUS T25. This total-body session uses a combination of weighted and bodyweight moves to give you a full range of what to expect in this Super Block. Work at your own pace but keep moving and stay focused.
For Beginners Only Bonus Workouts
Cycle Foundations (For Beginners Only)
New to indoor cycling? Hop on your bike and learn the fundamentals in this all-terrain beginner’s class, including how to use RPE and heart rate zones to optimize your results.
Cycle Foundations: All Terrain (For Beginners Only)
Enjoy the benefits of an outdoor ride without leaving home. This beginner workout introduces you to a varied terrain ride, including rolling hills and long flats, to help you build endurance and confidence as you burn calories.
Cycle Foundations: Intervals (For Beginners Only)
If you’ve ever been curious about interval training, this class is the ideal introduction. You’ll work up a sweat by alternating hard effort with easy rest, striking the perfect balance of challenge and fun to fast-track your goals.
5er: Foundational Stretch: Upper Body (For Beginners Only)
You’ll feel the stretch in your chest, back, arms, and core during this no-sweat stretch session that pairs well with any For Beginner’s Only workout.
5er: Foundational Stretch: Lower Body (For Beginners Only)
Join Super Trainer Lacee Green for 5 minutes of beginner-friendly stretching that will reduce tightness and increase flexibility in your lower body. If you worked your legs today—or if they’re ever feeling a bit stiff—you’ll be glad you clicked play.
5er: Foundational Stretch: Total Body (For Beginners Only)
Boost your mobility and kickstart your recovery by adding this short, fun full-body stretching class to any For Beginner’s Only workout—or any time your body needs a little TLC.