14 Day Workout Challenge for Beginners-At Home with CAC

14 Day workout Challenge for beginners Infographic (1)

Grab your sneakers, a towel, and a water bottle, and try this at-home 14-day workout challenge for beginners! This workout is bodyweight only and will require no equipment.

Complete each day's set of exercises one time through OR for more of a challenge complete each day's set of exercises, rest, then repeat 2-3 times for a longer workout.

14-Day Workout Challenge for Beginners: Tips and Benefits 

Tips for Success:

  • Establish a routine. Set your workout schedule for the same time, same place every day. This will keep your momentum going.
  • Make a playlist of your favorite, upbeat songs to energize and motivate you.
  • Connect with us and let’s workout together using hashtag #cacathome

Wanting even more of a challenge? Keep this workout fresh for way longer than 14 days by swapping out these versions of each move:

  • Jumping Jacks
    • Alternating tap out to the side
    • Star Jumps
  • Push-ups
    • Kneeling or on the knees
    • Inclined against the wall or counter
    • Decline with feet elevated on a chair or bench
    • Jack push-ups
  • Alternating Lunges  
    • Forward stepping
    • Back stepping.
    • TIPS: Keep the chest lifted when lunging. Create two 90 degree bends at the knees. Make sure your front knee is stacked over your front toe. Push through the front heel and mid-foot to activate hamstrings and glutes
  • Wall sit 
    • Single leg wall sit
    • Lifted heels wall sit
    • Alternating legs/marching wall sit
  • Burpees
    • High-impact: Add a push-up and squat jump
    • Low-impact: Walk feet out to plank on the bottom
  • Squats
    • Squat jump
  • Speed Skaters  
  • Planks 
    • On the knees. TIP: Make sure the top of your foot (shoelaces) is on the floor to protect your low back.
    • Add an alternating shoulder tap
    • TIPS: Make sure your shoulders stay over your hands and hips are level with your shoulders. Push hands down into the floor to take weight out of the shoulders and activate your core more.  


Get started on the 14-day workout challenge for beginners today. Looking for more at-home workouts and resources to carry you through your new at-home lifestyle? Visit our growing library of resources at  CAC at Home and CAC Instructor & Personal Trainer Virtual Workouts. Content is added regularly, so check in often!