Your 7-Day Beginner Movement Plan

No complicated workouts.
No gym required.
Just simple movement you can actually stick to.

Each day includes:

  • Easy movement combinations
  • Beginner-friendly bodyweight exercises
  • A short walk to finish

Move at your own pace.
Take extra rest whenever needed.
The goal is simple: just keep moving.

HOW TO USE THIS PLAN

Choose the option that fits your day:

OPTION 1 — 5 MINUTES

  • 1-minute round
  • 30–60 seconds rest
  • Complete 2 rounds
  • Finish with a short 1–2 minute walk

OPTION 2 — 10 MINUTES

  • 1-minute round
  • 30–60 seconds rest
  • Complete 4 rounds
  • Finish with a 2–4 minute walk

OPTION 3 — 15 MINUTES

  • 1-minute round
  • 30–60 seconds rest
  • Complete 6 rounds
  • Finish with a 5-minute walk

You can repeat the same movement combination for every round.

DAY 1

Movement Combo

  • 20 Straights
  • 20 Uppercuts
  • 20 Hooks
  • 5 Chair Sits

Repeat for your chosen round amount.

Finish With

Easy walk

DAY 2

Movement Combo

  • Straight
  • Straight
  • Uppercut
  • Uppercut
    (Repeat 5 times)

Then:

  • Side Step Left
  • Side Step Right

Repeat for your chosen round amount.

Finish With

Easy walk

DAY 3

Movement Combo

  • Straight
  • Straight
  • Hook
  • Hook
    (Repeat 5 times)

Then:

  • 10 High Knees

Repeat for your chosen round amount.

Finish With

Easy walk

DAY 4

Movement Combo

  • Straight
  • Straight
  • Uppercut
  • Uppercut
  • Hook
  • Hook

Then:

  • Torso Twists Both Sides

Repeat for your chosen round amount.

Finish With

Easy walk

DAY 5

Movement Combo

  • 4 Straights
  • 4 Uppercuts
  • 4 Hooks

Repeat combo 5 times.

Then:

  • 5 Chair Sits

Repeat for your chosen round amount.

Finish With

Easy walk

DAY 6

Movement Combo

  • Straight
  • Straight
  • Uppercut
  • Hook
  • Hook
  • Hook
    (Repeat 5 times)

Then:

  • Side Step left
  • Side Step right
    (Repeat twice)

Repeat for your chosen round amount.

Finish With

Easy walk

DAY 7

Fast Punch Round

  • 20 Straights
  • 20 Uppercuts
  • 20 Hooks

Throw all punches at a faster pace while staying relaxed.

Repeat until your round time is up.

Finish With

Easy walk

FINAL NOTE

You do not need to be perfect.
You do not need to go hard.
You just need to keep showing up.

A few minutes of movement every day adds up quickly.

Keep it simple.
Keep moving.

 

All the best,

Mark

Boxability Training

Our Boxability sessions are a 45 minute one on one fitness session. Trainer Mark will be training the participant and a support worker or companion is welcome to attend.

The training session will primarily be boxing focussed but can be modified based on the participants wants, needs and goals.

Boxability Trainer

Hello! My name is Mark Steenholdt and I’m a qualified personal trainer and group fitness trainer and have experience as a disability support worker.

As a fitness trainer, I always strive to create a welcoming environment where you can have fun and reap the benefits of keeping fit. I’ve been the owner of Look Good Feel Good Fitness (which has primarily been focused on women’s boxing fitness) for over 10 years and I love being part of Boxability; providing accessible fitness for those with a disability. 

I have a son with an acquired brain injury and can empathise with the struggles a disabled person and their families deal with daily.

As a disability support worker, I’ve supported a number of clients with varying disabilities and I believe everyone deserves an opportunity to exercise in a safe and understanding environment.

Boxability Location

We run Boxability sessions at PCYC Penrith: 100 Station Street NSW 2750.

The sessions run inside the air-conditioned boxing room, which is on the ground floor. 

There are accessible toilets and disability parking spaces close to the entrance of the PCYC.

Boxability Pricing

Claim the cost through your NDIS funding

I / Boxability is not NDIS registered, however I have a number of clients with a disability (who are plan managed or self managed) that use their NDIS funding to participate.

In a disability support worker role, I will be with you in the community (public gym) and use my personal training knowledge and skills to assist you with fitness.

I typically invoice clients under Access Community, Social And Recreational Activities (04_104_0125_6_1)

The cost per Boxability session is $99 (I have a minimum disability support work shift time policy of 1.5 hours, so the participants NDIS funding will be billed at $66 per hour for 1.5 hours.)

What others are saying about Boxability…

 

 

Ready to join or have you got questions?

Please contact Mark (founder of Boxability & Look Good Feel Good Fitness)
0402 892 726
lookgoodfeelgoodfitness@outlook.com.au