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3 Months Beginner Antara Strength Workouts
3 Months Beginner Antara Strength Workouts

Below you will find brief descriptions and links to Antara's recommended Beginner 3 Months Target Strength workouts

Antara Health Navigation avatar
Written by Antara Health Navigation
Updated over a week ago

Welcome to your Antara Strength Workout Guide

  • These workouts are designed to improve your fitness by improving your mobility, flexibility, and functional strength

If you haven't already, Antara recommends downloading the Nike Training Club App

  • Nike is a huge company, and whatever else they are about, they have built an amazing fitness app full of great free workouts and fitness resources

YOUR 3 MONTHS STRENGTH GOAL: Work out 3x per week for 15-20 minutes

Below are links to Nike Training Club App workouts that you can mix and match to reach your strength goal. Try doing more than one a day. (These workouts are a great way to start the morning or take a quick fitness break from whatever you're doing during the day.)

  • These workouts do NOT require any equipment

  • Please remember to share your activity log with your Health Navigator on a regular basis

IMPORTANT DISCLAIMER: If a particular exercise doesn't feel safe or causes sharp pain, stop doing it! Do not push yourself into pain. Workouts should feel good and be fun (although a little muscle soreness the next day is perfectly normal).

  • If you can't or don't feel comfortable doing a particular exercise in a workout, do something safe instead, or else rest until the next exercise comes up

Links to Nike App Workouts

  1. Basic Burner: 15 minutes: Low Intensity Endurance, No Equipment

    • A great everyday workout to build your fitness foundation

  2. Drill Essentials - 15 minutes: Low-intensity, Endurance, Overall Fitness

    • A great workout to build your fitness foundation

  3. Open Rotation - 15 minutes: Low Intensity, Mobility

    • An easy, safe workout that will help with range of motion

  4. Wake-up call - 25 minutes: Mobility, movement, low intensity

    • A well-paced workout that focuses mostly on lower body and core

  5. Ignition Points - 15 minutes: Low intensity, core strength, endurance

    • A quick, full body workout that’s a great way to start the day

  6. Joint Mission - 15 minutes: Moderate intensity, active recovery

    • A good workout for sore-muscle days

  7. Full Body Goal Crusher - 16 minutes, moderate intensity

    • A full body workout that will help build muscle and functional strength

  8. Cristiano Ronaldo - Quick-Hit Lower Body - 20 Minutes: moderate intensity

    • A lower body workout with a quick intro video from the famous footballer

  9. Runner Stability - 20 Minutes: Low intensity

    • You don’t have to be a runner to do this Core and Hip focused workout

  10. Quick Butt Toner - 24 minutes: Moderate intensity

    • Lower-body endurance and hip strength are this workout’s focus

Extra Workouts - Here are some short and easy workouts for of days that focus on Active Recovery and are great for sore-muscle days

If you cannot or do not wish to download the Nike Training Club App:

  • Feel free to use a different fitness resource (but please do let us know which you've chosen)

  • Or you can do the following routine 3x week:

Antara 3 Months Beginner Workout Routine:

  • 3x Week 15 minutes

    • 15 jumping jacks x3

    • 10 pushups on the knees x3

    • 12 air squats x3

    • 12 lunges each leg x3

FAQ:

All this fitness language - "core," "functional strength," "active recovery" - is unfamiliar to me. How can I make sense of this?

What should I do if I feel sharp pain or am otherwise injured?

  • Some soreness is very normal. It's sign your body is getting in shape. But if you feel sharp pain or serious discomfort, then contact your Health Navigator, who will help you assess the situation and determine what treatment may be needed.

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