Whether you’re a “clean slate,” have taken time off, or simply lack training experience, Bret Hamilton’s beginner workouts can help you build a base of stability, mobility, balance, and strength.
EDITOR’S NOTE: For an in-depth description of the beginner workouts and the movements contained in them from their creator, Bret Hamilton, have a look at his article on getting started with this 12-week program.
This beginner’s workout program will incorporate many of the skills from Cycle 3 of the beginner’s workouts while adding some new ones. If you are just starting out and are unfamiliar with the movements included in this cycle, please refer to the instructional videos included and make sure you understand the techniques involved and have access to the proper equipment and space.
To insure that you’re progressing, be sure to track each session in your training notebook.
The format of Cycle 4 is an alternating A and B workout. The program is designed to be performed three times a week. It will help to build strength, improve coordination and flexibility, and also improve anaerobic endurance. The total number of sets and/or reps will generally get smaller as the program moves forward, meaning it is designed to transition from strength-endurance focused to pure strength over the twelve week period.
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