The Noob’s Fitness Guide


The Noob’s Guide to Fitness

If you’re reading this, there’s a good chance you’ve categorized yourself as a Noobie to fitness based on the G4G parameter listed below.

NOOB Level:  This level is for someone who has invested little to no time into their fitness.  Non-athletic types who have never heard of a burpee or a plank will apply in this category.  These folks may claim to have no time, no drive, or no desire for fitness.  A Noob Level athlete would rather kick a quarter uphill than bend over to pick it up.  If you fall in this category, don’t worry!  I’ll teach you the basics!

Is this you?  First of all, I’m proud of you for being here.  As a matter of fact, imagine now, Kash is giving you a big ol’ supportive bear hug.  It takes a lot of guts to admit that you fall into the category above.  But don’t worry.  We’re going to find something that works for you.  Before we even get started, make sure you’ve visited the BASIC FITNESS RULES page, as there are a few points listed there that I want you to seriously consider before you embark on your fitness quest.

All learned up on the basic fitness rules?  Now that we’ve got some basic concepts out of the way, are you ready to rock?  Let’s GRIND.


EMOTM:  (Every-minute-on-the-minute) On these style workouts, you will set a timer and start the movements for the workout at the top of the minute.  Once you finish the movements, you will have the remainder of the minute to rest.  Once the next minute starts, begin the next set of movements.

AMRAP:  As many rounds/reps as possible (in a given time).  For example, an AMRAP for 10 minutes would mean you perform as many rounds of the given movements as you can until the 10 minutes is up.

FOR TIME:  Quite simply, you’re racing against yourself to see how quickly you can complete the workout.  But don’t forget to pay close attention to your form!

TABATA:  Tabata workouts are tough.  They are usually comprised of one movement.  For example, squats.  You would do continuous squats for 20 seconds straight, then rest for 10 seconds.  After the 10 second rest, you continue with another 20 seconds of squats, and so on.  You would repeat the 20 on/10 off for a total of 8 rounds.

Strategy Guide: NOOB Level Workouts

Let’s get right into this.  With your open mind and willing body, YOU CAN DO THIS.  Remember to take it slow and concentrate on your technique.  I am going to list a number of workouts for you below.  Your goal is to complete one workout per day.  If you get antsy and want to do more, go for a run, row, bike, swim or maybe even a second workout at half-speed.  The goal is to stay motivated throughout the week.  Ok, let’s grind.

Daily Warm-Up

Each day, perform at least 10 minutes of dynamic stretching and the following warm-up prior to your workout.

2 Rounds of: 

5 Pushups
5 Situps
5 Burpees
5 Squats
Jog 100m (Roughly the distance of a football field)

Explanation:  For the warm-up, you will do 5 pushups, then move to 5 sit ups, then do 5 burpees and 5 squats.  Immediately after those movements, jog 100m.  When you return from the jog, immediately begin the second round with 5 pushups, 5 sit ups and so on.  You will finish this round with another 100m jog.  Move slowly, but try to not stop for long periods.  After the warm-up is finished, don’t wait too long before starting your workout.

Week 1 Workouts

DAY 1:

EMOTM for 10 minutes:
3 Burpees
10 Jump Ropes (Substitute hopping in place if you don’t have a jump rope, each hop is one rep)

Rest 5 min then:

4 Rounds:
5 Burpees
5 Push-ups
5 Air Squats
Bike or Jog 2 minutes

15 min Static Stretching for Cooldown (don’t skip this step)

DAY 2:

Daily Warm-up

2 Rounds:
10 Push-ups
10 Sit-ups
5 Walking Lunges per side

Rest 5 minutes, then run ½ mile (800meters)

DAY 3:

Rest Day (may stretch or perform daily warm-up)

DAY 4:

Daily Warm-up

Stretch for 10 min, then:
For Time: Run 2 Miles

DAY 5:

Daily Warm-up

AMRAP (As many rounds as possible) in 10 minutes
5 Step Ups (12” high, a stair or step would work)
10 Mountain Climbers
15 Jumping Jacks

Day 6:

Daily Warm-up

For Time:

Complete 50 burpees.

Day 7:

Rest Day (may stretch or perform daily warm-up)


Try this first week’s workouts and see how you feel!  Your muscles will probably be sore and tight.  Make sure to drink lots of water!  Give yourself an honest assessment of how you felt throughout the week.  Was it too easy?  Was it too tough?  Was it just right?  Remember you can always up the intensity if it was too easy, or even move up a level!  If you feel that you were able to get through the 50 burpees relatively easily, you may consider moving up to the Casual Fitness Level Workouts.  Just be honest with yourself!  Questions?  Hit me up on the forums!

If you feel like the Noob Level is right where you belong, get ready for Week 2-4!

Noob Level Workouts (Week 1-4) DOWNLOAD PDF

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