The Starter Kit
Beginner Bodyweight Program
Before jumping into JET Collective, this beginner-friendly prep program is designed to help you build consistency, confidence, and a solid foundation. Whether you’re new to movement or coming back after a break, you’ll spend 2 to 4 weeks focusing on form, body awareness, and basic strength—using just your bodyweight and a few simple moves. The goal is to ease you in, help you feel good in your body, and prepare you to get the most out of your JET Collective workouts. Add in your own outdoor walks to build cardiovascular endurance, and you’ll be all set to take on JET Collective before you know it!
Goal: Get moving safely, confidently, and consistently
Includes: 3 workouts/week + bonus mobility routine
Equipment: An optional mat or towel and household items
Style: Simple progressions, emphasis on form and movement quality
Day 1
👍🏼 Bodyweight Squats – 15 reps
Stand with feet shoulder-width apart. Lower hips back and down, then press through your heels to stand.
Focus on: controlled depth, knees tracking over toes.
Lie on your back, knees bent. Drive through your heels and squeeze glutes at the top.
Focus on: full range and strong glute squeeze.
Slide down a wall until thighs are parallel to the ground. Keep chest tall.
Focus on: breathing and keeping your weight in your heels!
On hands and knees, reach opposite arm and leg, then return to start.
Focus on: slow and steady movement, no wobble. Keep core engaged.
Lie on back with knees up, arms above chest. Extend opposite arm/leg slowly.
Focus on: keeping your low back on the ground.
Day 2
🍑 Standing Glute Kickbacks – 10 reps/side
Stand tall, hands on a wall or chair for support. Shift weight to one leg and kick the opposite leg straight back, squeezing your glute at the top. Return with control.
Focus on: small, controlled range—keep your core tight and avoid arching your back.
Stand tall, step one foot back and lower both knees until your front thigh is parallel to the floor. Press through the front heel to return to standing. Alternate sides.
Focus on: keeping your chest lifted and front knee aligned over your ankle.
🍑 Side-Lying Abduction – 10 reps/side
Lie on your side with legs stacked. Lift the top leg toward the ceiling, leading with your heel. Lower with control.
Focus on: squeezing the glute at the top, keeping hips stacked, and avoiding rolling backward.
🧱 Side Plank Hold – 20 seconds/side
Lie on your side, elbow under shoulder, feet stacked or staggered. Lift your hips off the ground and hold.
Focus on: keeping your hips high, core engaged, and shoulders stacked.
Or try a side plank from your knee.
🔒 Glute Bridge Hold – 30 seconds
Lie on your back with knees bent, feet flat. Lift hips and squeeze glutes, holding at the top.
Focus on: strong glute squeeze, neutral spine, and steady breathing throughout.
Day 3
🤸♀️ Plank Reach Backs – 10 reps/side
Start in a high plank with hands under shoulders and feet hip-width apart. Shift your hips back slightly as you reach one hand toward your opposite foot, then return to plank and switch sides.
Focus on: maintaining a strong core and flat back as you move—control is key!
🦵 B-Stance Romanian Deadlifts – 10 reps/side
Stand tall with one foot slightly behind the other (heel lifted). Hinge at your hips, lowering your torso while keeping your front knee soft and your back straight. Return to stand.
Focus on: loading the front leg while keeping the movement slow and controlled—should feel like a single-leg deadlift with a kickstand.
Take a wide stance with toes pointed out slightly. Lower into a squat by pushing your hips back and down, then return to standing.
Focus on: keeping knees tracking over toes and pressing through your heels to rise.
💪 Elevated Push-Ups or Push-Ups from Knees – 10 reps
Choose a surface (bench or wall) or drop to your knees. Lower your chest toward the ground with elbows at about 45 degrees, then push back up.
Focus on: keeping your core tight and body in a straight line from head to knees/heels.
Lie face down with arms extended in front of you and legs straight. Keep your arms hovering above ground and swing down to touch your hips and return to start.
Focus on: squeezing your glutes and upper back, keeping the movement light and controlled.
🧘♀️ Total Body Mobility Flow
Goal: Loosen up tight hips, spine, and legs while calming the nervous system.
Time: ~10–15 minutes
Equipment Needed: Just a mat or towel
Start on all fours with hands under shoulders and knees under hips. Inhale as you drop your belly and lift your chest (cow), then exhale as you round your back toward the ceiling (cat).
Focus on: slow, fluid movement and full breaths to open the spine.
🧵 Thread the Needle – 5 reps/side
From hands and knees, slide one arm under your body, reaching across and lowering your shoulder and head to the floor. Hold briefly, then return and repeat.
Focus on: rotating through the upper back and relaxing your neck and shoulder.
Sit back on your heels, arms stretched forward on the floor, forehead resting down. Breathe deeply. You can move your hands to the left and right to feel the stretch more down your lats.
Focus on: lengthening through the spine, relaxing your low back and hips.
4️⃣ Seated Figure Four Stretch or Lying Figure Four Stretch – 30 seconds/side
Lie on your back, cross one ankle over the opposite knee. Pull the bottom leg toward your chest to stretch the glutes and hips.
Focus on: keeping the neck relaxed and gently drawing the leg in.
🦵 Standing Hamstring Stretch (Foot Elevated) – 30 seconds/side
Stand tall and place one heel on a bench or sturdy surface in front of you. Keep both legs straight and slowly hinge at your hips to increase the stretch.
Focus on: keeping your spine long, chest lifted, and toes pointing straight up for a deep stretch in the back of the thigh.
↔️ Standing Sideways Hamstring Stretch – 30 seconds/side
Stand next to your elevated surface and place one heel on it so your leg is extended out to the side (lateral position). Keep both legs straight and gently lean into the stretch.
Focus on: feeling the stretch in your inner thigh and hamstring while keeping your hips square and torso upright.
🦵 Standing Quad Stretch (Foot Elevated) – 30 seconds/side
Stand facing away from your bench or surface and place the top of one foot on it, bending the knee. If you do not have a surface high enough, you can hold your shoe laces with your hand.
Focus on: tucking your pelvis slightly to feel the stretch in the front of the thigh and hip, while keeping your core engaged and chest lifted.
Good luck, have fun, and remember—it’s all about progress, not perfection. You’ve got this! And if you have any questions or need a little extra support along the way, don’t hesitate to reach out. I’m here for you! 💪✨
