If you’re starting fresh, have had a break, or just lack training experience, Bret Hamilton’s beginner workouts can help you establish a foundation of stability, mobility, balance, and strength.
EDITOR’S NOTE: For a detailed explanation of the beginner workouts and the movements included in them by Bret Hamilton, read his article on starting with this 12-week program.
Starting with the Beginner Workouts
If you are new to this and are not familiar with the exercises in this plan, watch the instructional videos provided to ensure you grasp the techniques and have the necessary equipment and space.
Monitoring your progress is crucial for achieving your desired results. It will guide you on your journey and ensure you are using a challenging but safe load to help you progress without risking burnout or injury.
This program is intended to be done three times a week, ideally on Monday, Wednesday, and Friday. It aims to enhance strength, coordination, flexibility, and anaerobic endurance.
The number of sets and/or reps will decrease as the program advances, transitioning from a focus on strength-endurance to pure strength over the twelve weeks.
Week 2
1. Movement Prep: This is a gentle warm-up. It involves various soft tissue techniques using foam rollers and/or roller stick tools to release muscle adhesions and increase blood flow.
2. Activation: This section activates the vestibular system. These drills are great for motor control and coordination.
- Do Crocodile breathing x10 breaths
- Practice Creeping X-lift with a ball on your back
3. Intensification: In this phase, you will do a “core-focused” drill to develop total body tension for short, intense bursts. It raises your core temperature and prepares you for skill development.
- Hold Farmer with DB, plate, or KB 3x :10
- Do Rotational stability plank x10 per side, :02 hold
4. Skill Building: This is the strength training part of the session. It focuses on the quality of reps rather than quantity. There are typically two sets of three exercises. Do each set as a circuit, one after the other. Complete the prescribed number of sets for the first group of exercises, then move on to the second group before proceeding to the next part of the workout.
Monday: 2 sets of 15 reps each
Friday: 3 sets of 10 reps each
- Perform Pushup
- Do KB deadlift
- Try ½ kneeling hip flexor stretch with dowel x10
- Do KB goblet squat (level 1)
- Perform DB bent-over row
- Try Side-lying windmill on foam roller
5. Metabolic Conditioning: This section focuses on improving anaerobic fitness through high-intensity interval training for about five minutes. The total time is five minutes, with work and rest ratios becoming more challenging as your fitness level improves.
Monday: speed squats, 6 rounds of work :15, rest :30
Wednesday:18-23 minutes of walking/jogging at 6/10 intensity level
Friday: speed squats, 7 rounds of work :15, rest :30
6. Cool Down: This phase includes drills similar to the “Activation” section, serving as total body resets. These drills will help lower the heart rate gradually and improve blood circulation after a high-intensity finish.
- Do Cross crawls x10
- Perform Segmental rolls x3
- Try Rocking x10
- Use the foam roller as needed
Feel free to add any additional stretching and/or foam rolling you feel necessary after this section. Consume a protein-rich food/shake within 30-60 minutes to speed up recovery.
If you wish to follow this program, commit to completing it in full without mixing it with other programs. Use the provided tracking tool to monitor your progress.