Summary: One of the most common fitness questions we get at Men’s Health is, “How do I get started?” In today’s episode of the SweatCast, Men’s Health Fitness Director BJ Gaddour outlines a 14-day blueprint for beginners to fast track your fitness success. In Week 1, you’ll discover The 6 Mobility Moves Every Man Should Master. In Week 2, you’ll learn The 6 Muscle Moves Every Man Should Master. Whether you are new to training or haven’t worked out in while and want to get back on track, this episode will help you unleash the power of daily activity and the snowball effect. Even gym vets will get hit with a whole lot of knowledge bombs! Thanks for listening! RATE and SUBSCRIBE on the iTunes store, and please send us your comments, questions and suggestions by tweeting us at @MensHealthMag and tagging #MHPodcast. Show Notes: Day 1: Ankle calf mobility [[http://www.menshealth.com/fitness/why-you-should-work-out-your-ankles]] Day 2: Quad hip flexor stretch or the “couch stretch” [[http://www.menshealth.com/video/quad-hip-flexor-stretch]] Day 3: Elevated prayer stretch [[http://www.menshealth.com/video/elevated-prayer-stretch]] Day 4: Elevated glute stretch [[http://www.menshealth.com/video/elevated-pigeon-stretch]] Day 5: To watch Gaddour complete the elevated hamstring stretch, check out The Mobility Workout [[http://www.menshealth.com/fitness/cook-and-chisel-mobility-workout]]. Day 6: Deep squat mobility [[http://www.menshealth.com/video/10-minute-squat-flow]] Day 7: Complete each of the six stretches from this week for two to five minutes. Day 8: Hip thrust [[http://www.menshealth.com/video/hip-thrust-progression]] Day 9: Dead stop pushup [[http://www.menshealth.com/fitness/dead-stop-pushups]] Day 10: Goblet box squat [[http://www.menshealth.com/exercise/goblet-squat-0]] Day 11: To see Gaddour do single arm carries, take a look at The 5 Exercises Every Guy Should Master [[http://www.menshealth.com/fitness/exercises-every-guy-should-master]]. Day 12: Stepups [[http://www.menshealth.com/fitness/stepup-variations]] Day 13: The hang [[http://www.menshealth.com/fitness/improve-your-pullup-and-overhead-press]] Day 14: Complete each of the six moves from this week for a minute with 30 seconds rest.
