7 Exercises for Beginners

Many women starting an exercise program are walking into a gym for the first time, or the first time in a very long time. How do they feel when they walk out? In many cases, they may walk out feeling defeated, incapable of keeping up, or even injured trying to keep up beyond their ability. What I love about Kaia is the commitment to making every woman feeling successful, every workout, no matter their fitness level.

Women who are new to exercise must be given exercises appropriate for just starting out. These exercises will prepare their joints for the heavier loads to come. The right exercises will provide stability and strength to the joints. The right exercises will improve awareness of the mechanics of movement and muscle activation. If given appropriate exercises, beginners will leave our classes not only injury free but feeling successful and prepped for the harder work to come. Basics before Burpees!


General rules for beginners:

  • Do not load exercises with weights until movement can be executed properly. Begin with body weight.
  • Beginners may start with only 1 set of an exercise. Allow them permission to rest when needed and to only complete 1 round rather than 2 or 3.
  • Beginners are in the cognitive phase of learning. Movement takes a lot of thought and must be controlled consciously. Movements are slow, inconsistent, and inefficient in this cognitive stage. The goal is to practice and move to the autonomous phase where movements are accurate, consistent, efficient, and automatic.


Here are 7 Exercises that prep beginners for success:


Using a Chair or a higher Box that is similar to chair height, stand a few inches away from the chair/box. Slowly lower hips back toward the box or chair until seated. When seated knees and hips should be 90 degrees. Posture is upright. Using the hips and not the knees, stand back up out of the chair/box to an upright posture. If the client does not have the strength to stand on their own, they may use their hands on the chair/box to assist themselves up. Gradually progress to standing without the assistance of their hands. Focus on upright posture throughout the movement. Chest faces the mirror throughout the movement.

*When movement can be executed with accuracy, graduate to a TRX Squat which will again teach the proper squat technique before progressing to a body weight squat.


Facing a wall, stand arm’s length from the wall. Place hands on the wall at shoulder height and shoulder-width distance. Keeping the body in a plank position and moving as one solid unit, bend the elbows and lower entire body toward the wall. Keep feet firmly planted on the ground. Push away from the wall to return to starting position. For many beginners a push up on the floor is very challenging and is not executed well. A wall push-up, or push-up on the barre, or even on a higher box gives them the chance to practice stabilizing the body and the scapula before they have the load of their entire body weight on their upper body. Have them focus on keeping their spine and hips stable throughout the movement.

*When movement can be executed with accuracy, gradually progress to a lower surface until eventually reaching the floor.


Wrap a resistance band around a barre, pole, or have a partner hold one end of the band. While seated on a chair or box, have the client grab the handles of the band with arms extended in front of the body at shoulder height. Sitting with erect posture, begin with the movement of the scapula. Retract the scapula toward the center of the spine and then follow with the elbows bending and pull elbows beyond the spine. Slowly release the arms back to starting position, controlling the band.  Focus on activation of the muscles between the scapula.

*When movement can be executed with accuracy, progress client to perform in an upright standing position with the resistance band.


Standing with one foot on the center of the band, grasp the handles in each hand, palms up. Keeping the elbows pulled to the sides of the body, straighten arms all the way to the bottom. From the fully straightened position, bend elbows as pull up on the band to the fully shortened position. Use the full range of motion. Slowly bring the arms back down to the fully straightened position. Use the biceps to control the band back to the starting position. Using the resistance bands versus dumbbells for a beginner can teach the proper movement without having to separately balance a dumbbell in each hand.

*When movement can be executed with accuracy, progress to dumbbell biceps curls.


Lie on back with knees bent. Hold lightweight medicine ball above chest with elbows held tight to the sides. Press the ball straight up over chest by extending the elbows. Use the triceps to extend the arms and to lower the ball back to the chest. Keep elbows pulled into sides throughout the movement.

*When movement can be executed with accuracy, progress to a standing overhead triceps extension with the medicine ball or 1 dumbbell.


Lying on back with arms extended toward feet, palms down. Bend the knees and place heels of feet at tips of fingers. Using the gluteal and hamstrings muscles, pull the hips off the floor until knees, hips, and shoulders form a straight line. Contract the glutes and hamstrings as strong as you can. Use those same muscles to slowly lower your hips back to the floor.

*When movement can be executed with accuracy, progress to adding a weight on the hips or placing feet up onto a box.


Lie on back with arms extended at your sides, palms down, and knees bent. Using the abdominal muscles, lift shoulders off the floor as hands slide forward on the ground as far as you can go. Slowly lower shoulders all the way back to the floor. Now, using the abdominal muscles, tilt the pelvis toward the rib cage with a tuck motion and release. Repeat the Crunch followed by the tuck.

*When movement can be executed with accuracy, progress to a combination of the crunch and tuck at the same time, or even a full sit up.

Beginners can perform the above 7 exercises in a circuit with 10 reps of each exercise for 1-3 circuits depending on their ability. 

Good luck, and come in a try a Kaia near you for FREE today!


Coach Heather, M.S.

7 Day Reset

We’ve incorporated inspiration and motivation to help you rock all 7 days. In the next 7 days you will make shifts in your mind and body that will boost your metabolism, improve sleep and increase energy.


This is a self paced reset, so you can start when you are ready but we recommend to continue with the reset each day once you begin to see the maximum results.

All it takes is 7 DAYS. What are you waiting for?

Kaia Tri is a ten-week triathlon training program with workouts three times a week, which is an optional extra during our spring and summer CORE sessions. We swim, bike, and run, with some cross-training classes too. By being able to set a personal pace, our triathlon training program is suited to beginners tackling their first race and intermediate athletes looking to improve their finish time.

Our mock triathlons run several times to familiarize women with the course route. We finish the season with a Triathlon Training Camp which includes paddle boarding and power workouts. The next day is our exhilarating and fun Triathlon race day for all Kaia Tri women to enjoy working out in a beautiful location. Friends are welcome too!


Kaia Sandbag combines traditional fitness with unconventional training methods. With sandbags, the weight shifts and moves in an unpredictable fashion. This piece of equipment is integrated into our conditioning & strength building workouts to simultaneously develop strength, power, endurance, mobility, and balance – with an additional emphasis on developing overall core strength and stability.

New to sandbag training? No problem! Beginners are always welcome.


TRX® Suspension Training® body-weight exercise simultaneously develops strength, power, endurance, mobility, durability, balance, flexibility, and core stability. Whether you’re younger or older, out of shape or a pro athlete, injured or at the top of your game, TRX Suspension Training meets you where you are and takes you where you want to go. TRX Suspension Training leverages gravity and the user’s body weight to enable hundreds of exercises that can be instantly scaled for any user to reach any fitness or training goal. The easily-scalable nature of TRX Suspension Training makes it a practical solution wherever you are on the fitness continuum.

Need a little extra boost to keep your body guessing? Our TRX/Cardio class is an excellent complement to any Kaia FIT session. TRX workouts, which can be used by anyone at any level, builds true functional strength and improves flexibility, balance and core stability all at once. Mixed with cardio, the classes give every member the perfect balance of challenge and success.

*TRX classes not available in all areas. Please contact us your local studio.


Our trademark Kaia Cross-Training™ classes are a unique mix of cardio, functional movement, and both weighted and non-weighted exercises.

Cross-Training benefits:

Each day brings a new workout. We have an elite group of advanced coaches who infuse each workout with their own flair and focus, meaning you’re never going to repeat a workout, avoid burn-out, and fitness plateaus.

Keeping the body guessing is key to sculpting lean muscle mass. We also have a 3-part modification foundation: Balance (non-impact); Strength (mid-impact) and Kaia (high impact). Each exercise has its own progression so that everyone can feel successful.

As a part of our program, we also offer nutritional guidance to help you make healthy food choices and keep your fitness on track.

What are you waiting for? Join us today!


Our barre-based class is a unique combination of postures inspired by ballet, yoga, Pilates and Kaia. Using the barre as a prop to balance, you’ll complete a series of isometric holds combined with high reps of small range movements to elongate and tone your major muscle groups.

In addition to the barre, classes incorporate pilates balls, yoga blocks, and/or resistance bands for increased endurance, challenge and focus. Following each set of holds, you’ll rest and recovery with a short series of stretches and poses to increase flexibility prior to advancing.
Kaia Barre is a low-impact class that perfectly complements our program offerings. Meet us at the barre and try your first class for free!

Participating locations may vary. See the schedule page for more details.


Our dance fitness class is rooted in traditional dance. We use those foundational moves and offer a class that is easy enough for beginners yet challenging enough for the more seasoned dancer. The simplicity of the routines allows you to keep moving with ease. Although this is a workout, it feels more like a dance party with your girlfriends.


Improve your speed, skill, endurance, stamina, and strength with our Kaia running program. The program works on developing running skills that can increase speed, endurance, and overall fitness. The program is designed for you to run at your pace and and help you see improvements every step of the way.

The Kaia training is a simple, progressive program designed for women of all ages and all fitness levels. Whether you are a walker, jogger, or runner, you will be able to join this program and move at your own pace. Research has shown that even 20 to 30 minutes of running (two to three times per week) is enough to help you lose or maintain weight and improve many other important health markers, i.e. your cholesterol, blood pressure and insulin response.

Don’t be intimidated by the Kaia Run program name, each class will have walkers, joggers and runners. Keep in mind that the first mile is the hardest mile you will ever run. Once you get off the starting block, things only get easier. All you have to do is be patient and disciplined in your training, and that is where Kaia


Kaia Yoga combines mind and body with a power yoga and core-strengthening weekly workout with Pilates-style techniques. We focus on balance, strength, and cardiovascular fitness through stretching, strength training and dynamic movement to improve overall fitness levels.

By creating long, lean muscles, Yoga promotes improved coordination, greater flexibility and a fuller range of motion, with a strong body that’s less prone to injury. Yoga keeps the mind centered and reduces stress through positive thoughts and a sense of mindfulness, which also inspires mental strength and confidence.

Yin Yoga, or restorative yoga, is a quiet contemplative practice. It targets the deepest tissues of the body, our connective tissues – ligaments, joints, bones, and the deep fascia networks of the body. Poses are held for 1 minute or more and transitions between poses are gentle and slow. This class is an excellent compliment to our other classes, provides dedicated stretching, and is known to reduce stress and anxiety.


Our BRIK Bootcamp sessions are offered three times a year and are designed to help you reach your health and fitness potential, and you’re welcome to start anytime!

Our BRIK Bootcamps are six weeks long and feature classes daily.* This programming fits in seamlessly with our regularly scheduled classes, and it’s as easy as 1-2-3:

  1. Register for BRIK Bootcamp HERE (included for Platinum & Gold Memberships)
  2. Book your classes through our branded app and Show Up
  3. Let our expert coaches do the rest!

These sessions offer great results in weight and body fat loss and an increase in strength and cardiovascular endurance. Our nutritional support will boost energy, help you de-bloat, increase sleep quality, and enhance your overall glow.

BRIK Bootcamp includes:

In between BRIK Bootcamp, we offer a variety of classes to meet you at your level! We also have nutrition and fitness challenges, in addition to fun opportunities to spice up your routine. What are you waiting for? Join us today!


Cardio based, calorie torching workout with certified spin instructors. It’s a party on a bike!

Try a Week Free