6-Day Beginner Exercise and Mobility Challenge
I'm excited to introduce our FREE 6-Day Beginner Exercise and Mobility Challenge! This challenge is designed to help you kickstart your fitness journey with a series of gentle yet effective routines that enhance mobility and overall wellness.
Join me for six days of guided exercises that are perfect for beginners and accessible to everyone including seniors, people who are post-surgery, new moms, and more. The best part? You can repeat this challenge whenever you want to refresh your routine or recommit to your fitness goals.
In each day's section, you'll find a brief description of the exercises and the total workout duration, making it easy to plan your day. And if you're an Inclusive Movement member, you have access to follow-along videos for each workout, providing additional guidance and support throughout the challenge.
To do this challenge with our guided videos, become a member today with our 7-day FREE trial.
Day 1: 15-Minute Full Body Strength and Cardio
Follow along to the guided video here.
This workout is tailored for those looking to engage their whole body in a balanced and progressive manner, providing an effective blend of strength and cardiovascular exercises. This workout is versatile, allowing you to use a wall, chair, and optional light weights or a pillow.
Perform each of the following exercises for 30 seconds each for one round. If you feel good after round one, you can repeat the exercises for as many rounds as you'd like!
1. Wall Push-Up:
- Stand facing the all with hands on the wall directly in front of shoulders
- Contract abdominal muscles
- Bend elbows and let chest fall toward wall
- Push through your palms and straighten arms
2. Skier Swings:
- In a standing position with arms at your sides, bend forward slightly
- As you stand back up, press heels into the floor and swing your arms forward
3. Modified Jack:
- Start in a standing position with arms at your sides
- Take one side step while lifting both arms
- Step back to your starting position
- Now repeat to the other side
4. Twist and Press:
- In a seated position, press your hands into a pillow with force (you should feel your arms and abdomen engage while squeezing)
- Tuck your belly button in toward your spine
- Rotate your body to one side then the other maintaining the pillow squeeze
- Press the pillow over head
- Slowly bring it back down and repeat
5. Sit to Stand:
- Start sitting on a couch or chair with hands placed on either side
- Press through your heels to stand up
- Slowly sit back down using hands for support if needed
Follow along to the guided video here.
Day 2: 10-Minute Wall Upper Body
Follow along to video here.
This routine is a powerful wall workout focusing on your upper body and core. Using just a wall for support, this session is all about mobilizing, strengthening, and stabilizing our upper body joints. Whether you have a wall, a countertop, or the back of a chair, you're all set for this workout. Let's get those upper body muscles working and feel the burn together!
Perform each exercise for about 45 seconds for one round. Repeat for two more rounds.
1. Wall Plank:
- Stand facing the wall, place forearms on wall at head height
- Contract abdominal muscles, lean into wall and hold
- Move further back for more of a challenge
2. Wall Push-Up:
- Stand facing the all with hands on the wall directly in front of shoulders
- Contract abdominal muscles
- Bend elbows and let chest fall toward wall
- Push through your palms and straighten arms
3. Arm Lifts Against the Wall:
- Face away from the wall, leaning your hips and back against the wall
- Have your palms facing upward and contract all muscles of both arms
- Lift arms to about shoulder height
- Maintain muscle contraction while bringing arms back down
- Keep fingers spread apart for more of a challenge
- Repeat
Follow along to video here
Day 3: 5-Minute Relaxing Seated Mobility
Follow along to the guided video here.
This short yet effective routine is designed to ease tension in your head, neck, and torso, helping you feel more mobile and relaxed. Perfect for a quick break from your daily routine, this session uses gentle movements and deep breathing to enhance your physical and mental well-being.
1. Deep Breathing:
- In a seated position, take deep breaths, filling your abdomen
- Repeat for 1-2 minutes
2. Arm and Neck Coordination:
- Extend right arm, move the thumb from facing the ceiling then to the floor while gentle looking to the opposite side
- Repeat for 45 seconds
- Switch sides
3. Chin to Chest:
- Dropping the chin towards the chest to reduce neck tension
- At a pace that feels good for you, lift your head back up, repeat for about 40 seconds
- Option to close your eyes and enhance relaxation
4. Big Arm Circles:
- Lift arms to shoulder height
- Perform large circles at the shoulder joint
- Keep a slight bend in the elbows
- Repeat for about 1 minute
Follow along to the guided video here.
Day 4: 18-Minute Full Body Cardio
Follow along to the guided video here.
This session is designed to challenge and enhance your strength, mobility, and cardio from head to toe. Featuring a dynamic blend of exercises, this workout will leave you feeling accomplished and energized. We'll tackle a variety of movements that improve coordination and balance, suitable for all fitness levels with plenty of modifications offered.
Perform each exercise for about 40 seconds followed by a 20 second rest for one round. Repeat for a total of three rounds. Rest as needed between rounds.
1. Warm-Up Walk:
- Simply walk on the spot to gradually increase the heart rate
2. Arm Extensions and Pulses:
- In a standing or seated position, extend the arms back behind you and up towards the ceiling
- Slowly bring the arms back down
- Repeat
3. Climbers:
- This exercise can be done with or without support (wall, counter or back of a chair)
- If using support, stand with hands on support surface with arms straight, maintaining a slight bend in the elbow
- Lift one knee up towards your chest
- Alternate sides
4. Jogging on the Spot:
- Walk on the spot a slightly quicker pace
- Exaggerate arm motions as if you are jogging
Follow along to the guided video here.
Day 5: 15-Minute Seated Cardio, Mobility, and Strength
Follow along to the guided video here.
This one-round sequence includes a variety of movements to increase heart rate and improve blood flow, making it an excellent routine for anyone looking to enhance their cardiovascular health and overall mobility from a seated position.
Perform about 40 seconds of each exercise with a short rest in between exercises for one round. Repeat for a total of 2-3 rounds.
1. Push Press:
- Start with hands facing forward at shoulder height
- Push both hands forward, away from you
- Slowly bend arms, brining hands back to shoulders
- Repeat
2. Press Up:
- Start with hands facing forward at shoulder height
- Push both hands up toward the ceiling
- Slowly lower down
- Repeat
3. Seated Jacks:
- Tap one foot out to the side while lifting both arms up
- Bring your foot and arms back to starting position
- Switch feet
- Repeat
4. Alternating Punches:
- With hands in a gentle fist, make a punching motion forward
- Alternate arms
- Repeat
Follow along to the guided video here.
Day 6: 10-Minute Mobility
Follow along to the guided video here.
This session is designed to energize and mobilize your body, making you feel great for fitting this quick routine into your day. With simple, standing movements performed at your own pace, this workout is suitable for everyone, regardless of fitness level.
Perform each exercise for 1-2 minutes.
1. Full Body Sunshines:
- Take a deep breath in while stand tall and lifting arms up to the ceiling
- As you exhale, bend at the hips and circle your arms forward and down
- Repeat
2. Marching On the Spot:
- Simple march on the spot by exaggerating the motion of your arms and legs
- Try to lift your knees up slightly more than a walking motion
3. Toe Reaches:
- Gently bend forward, pushing your hips backward
- Bring arms down toward your toes, feeling a gentle stretch behind your legs
- Slowly stand back up
- Repeat
4. Step-In-Step-Out Ys:
- In a standing position, step your right foot out to the side while brining both arms into a Y shape
- Intentionally squeeze your shoulder blades together
- Bring the arms back down while stepping the right foot back in to your starting position
- Repeat with with left foot
Follow along to the guided video here.
Day 7: Rest or light walk
At Inclusive Movement, we make fitness accessible to everyone. Our follow-along videos are available to all Inclusive Movement members, ensuring that everyone can participate in our wellness programs.
Each week in our community, I assemble a weekly schedule just like this one, helping all of our members stay on track with their fitness goals. I understand that everyone's fitness journey is unique, which is why we've designed our programs to be adaptable and inclusive.
Ready to take your wellness journey to the next level? Try our All-Access Pass with a 7-Day Free Trial! This pass unlocks a world of opportunities:
- Unlimited video programs
- Live workout sessions
- Connection with a supportive Community
The All-Access Pass is your key to improving mobility and overall wellness, backed by people who understand your challenges. We're committed to providing a safe, encouraging environment where you can explore and expand your physical abilities at your own pace. Let's move forward together on this journey to better health and well-being. Join our Inclusive Movement Community today and experience the difference that accessible, tailored fitness can make in your life.
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