Monday Motivation: Beginner Hybrid Workout to Kickstart Your Fitness Journey
Hey Dove Bros family! It’s Monday—the perfect day to set the vibe for your week. Let’s focus on getting stronger, feeling better, and proving to ourselves that we can handle anything life throws our way. Every adventure starts with that first step, and today is your day to take it.
Why Starting Your Week with a Workout is a Game-Changer
Starting your Monday with a workout is like hitting the reset button. It’s not just about getting a sweat in—it’s about showing up for yourself. Fitness isn’t just about looking good (though that’s a nice bonus); it’s about feeling unstoppable. When you move your body, you’re telling yourself, “I’ve got this,” and that mindset will carry you through the week.
A Beginner-Friendly Hybrid Workout to Get You Moving
Here’s a quick workout that mixes strength and cardio. It’s beginner-friendly, so don’t worry about feeling overwhelmed—just start where you are and build from there.
Warm-Up (5 minutes):
Arm circles (30 seconds forward, 30 seconds backward)
High knees (1 minute)
Bodyweight squats (1 minute)
Light jogging in place (2 minutes)
Strength Circuit (5 rounds): Do each move for 10-12 reps. Take a 1-minute breather between exercises and a 2-minute rest between rounds.
Bodyweight Squats: Keep your chest up and your knees in line with your toes. Go as low as you can comfortably.
Push-Ups: Use a sturdy surface like a table or bench if regular push-ups feel tough.
Shoulder Taps: From a plank position, alternate touching each shoulder with the opposite hand while keeping your core tight and hips stable.
Plank (Hold for 20-30 seconds): Focus on keeping your core tight and your body straight.
Run/Walk Combo (15 minutes):
Alternate between 1 minute of running and 2 minutes of walking. Go at your own pace—this is your workout!
Cool Down (5 minutes):
Stretch your hamstrings, quads, and shoulders.
Take a few deep breaths to relax and soak in what you just accomplished.
A Little Pep Talk
Look, starting something new can feel tough, but don’t overthink it. Just start. Every small step adds up, and before you know it, you’ll be crushing goals you didn’t think were possible. Here’s a little reminder:
You’re Stronger Than You Realize: Seriously, you are. Your body and mind are capable of amazing things—trust them.
Show Up Consistently: It’s not about being perfect. Just keep showing up, even if it’s not your best day.
Enjoy the Ride: Fitness is a journey, not a sprint. Celebrate the little wins along the way.
Let’s Hear About It
I’d love to know how your Monday workout goes. Snap a pic, share what you crushed, or just tell me how you feel after getting it done. Tag us @TheDoveBros and throw in #FeatherPower so we can keep each other inspired.
Let’s make this Monday count. Take that first step and see where it leads you. You’ve got this.
Take Flight,
Johnathan Dove
NASM Certified Personal Trainer
