This weeks beginner plan
Updated weekly – download or follow directly below.
Monday
Full body - easy
- Squats
- 3 × 15 reps
- Push-ups
- 3 × 12 reps
- Lunges
- 3 × 10 reps/leg
- Plank
- 3 × 30s
Tuesday (optional)
Upper Body
- Dumbbell Rear Delt Flyes
- 3 × 10–12
- Dumbbell Row
- 3 × 12/side
- Bicep Curls
- 3 × 12
- Dead Bug
- 3 × 10/side
Wednesday
Lower Body & Core
- Glute Bridge
- 3 × 15
- Step-ups
- 3 × 8–10/leg
- Bodyweight Squat
- 3 × 12
- Side Plank
- 3 × 30s/side
Thursday
Active Recovery & Mobility
- Easy Walk
- 20–30 min
- Hip Flexor Stretch
- 2 × 30s/side
- Thoracic Rotations
- 2 × 10/side
- Calf Stretch
- 2 × 30s/side
Friday
Full Body – light
- Goblet Squat
- 3 × 10–12
- Band or Doorway Row
- 3 × 12
- Dumbbell Shoulder Press 3 × 10
- Bird-Dog
- 3 × 10/side
Saturday (optional)
Core & Easy Conditioning
- Cycle or March in Place
- 8–12 min easy
- Heel Taps
- 3 × 12/side
- Glute Bridge March
- 3 × 10/side
- Plank
- 3 × 20–30s
Sunday
Restorative Day
- Easy Walk
- 20–30 min
- Hamstring Stretch
- 2 × 30s/side
- Quad Stretch
- 2 × 30s/side
- Deep Breathing
- 3–5 min
For more detailed workout plans