Beginners Program

Maryanne Wampler

Maryanne Wampler, 40

I am a mother of 2 boys and work as a veterinary technician. Throughout my childhood I was an athlete, playing softball for the better part of my youth. Up until recently I was not exercising regularly. I was experiencing a lot of lower back pain from lifting heavy animals at work. When the Global Fast Fit Beginners Program was introduced to me I was uneasy, thinking that I would not be able to perform the exercises as listed. I soon found out that this assumption was incorrect, the Global Fast Fit Beginners Program was designed for people like me. I didn't have to be in shape, I didn't have to be a current athlete or exercising regularly.

The Global Fast Fit Beginners Program is an incremental approach to strengthening myself. It was easy to dedicate 15 minutes of each day performing these exercises. I started with modified push ups and can easily do 30 in a row with no problem. At the time of writing this I have moved into regular push ups. By the end of my program I will be able to do the full Global Fast Fit routine.

Global Fast Fit has helped strengthen my upper body and my core, it has improved my cardio, and best of all, my lower back pain has decreased drastically. When I complete the program I hope to submit my first Global Fast Fit certified score. I plan to continue using the Global Fast Fit routine to stay in shape and stay healthy.


12 week incremental program

This beginners program is a 12 week incremental approach that uses the Global Fast Fit exercise routine as a base plan for the program. Maryanne began with 5 reps of each exercise plus 500 meter run, repeating daily for a week.

Each following week the reps increased. She started with an alternate form of push ups, known as a modified or kneeling push up, to help strengthen herself, leading up to regular push ups.

Global Fast Fit

Week1

Week 1

  • 5 modified push ups
  • 5 plank leg lifts
  • 5 squats
  • walk any distance

"Push ups are hard for me, even the modified, but if I do this for a week I should be able to make this easier."

Week2

Week 2

  • 10 modified push ups
  • 10 plank leg lifts
  • 10 squats
  • walk any distance

"Push ups are becoming easier, but adding more squats really works my legs now."

Week3

Week 3

  • 15 modified push ups
  • 15 plank leg lifts
  • 15 squats
  • walk 500m

"I think the Leg Lifts are helping my lower back pain, and im able easily able to go further then the 500m walk."

Week4

Week 4

  • 20 modified push ups
  • 20 plank leg lifts
  • 20 squats
  • jog 500m

"This is getting easier now, I even do the routine at work some days when I have free time."

Week5

Week 5

  • 25 modified push ups
  • 25 plank leg lifts
  • 25 squats
  • jog 500m

"I feel like I can perform these exercises now with no issue, I feel stronger, it's easy after doing it each day. "

Week6

Week 6

  • 30 modified push ups
  • 30 plank leg lifts
  • 30 squats
  • jog / run 500m

"This is a big milestone, I have reached 30 modified pushups, soon I hope to record a submission for my Global Fast Fit Score."

Week7

Week 7

  • 5 push ups
  • 30 plank leg lifts
  • 30 squats
  • jog / run 500m

"At the beginning of this, I didnt't think I could do regular push ups, I start this week, I feel good."

Week7

Week 8

  • 10 push ups
  • 30 plank leg lifts
  • 30 squats
  • jog / run 500m

Week7

Week 9

  • 15 push ups
  • 30 plank leg lifts
  • 30 squats
  • jog / run 500m

Week7

Week 10

  • 20 push ups
  • 30 plank leg lifts
  • 30 squats
  • jog / run 500m

Week7

Week 11

  • 25 push ups
  • 30 plank leg lifts
  • 30 squats
  • jog / run 500m

Week7

Week 12

  • 30 push ups
  • 30 plank leg lifts
  • 30 squats
  • jog / run 500m