Start Strong: The No-Stress Beginner Fitness Plan

Beginner Fitness Program (4-Week Plan)

Goal: Build foundational strength, improve mobility, and establish consistency.

Frequency: 3-4 days/week | Duration: 30-45 mins/session

Warm-Up (5-10 mins)

Do before every workout:

• March in place (1 min)

• Arm circles (30 sec forward/backward)

• Bodyweight squats (10 reps)

• Cat-Cow stretch (30 sec)

Workout A (Full Body Strength)

3 rounds | Rest 30 sec between exercises

• Bodyweight Squats (12 reps)

• Push-Ups (knees or wall) (8 reps)

• Dumbbell Rows (10 reps/side)

• Plank (20-30 sec)

• Glute Bridges (12 reps)

Workout B (Cardio + Core)

2 rounds | Rest 15 sec between exercises

• March/Jog in place (1 min)

• Standing Knee-to-Elbow (10 reps/side)

• Seated Russian Twists (12 reps/side)

• Standing Side Leg Lifts (10 reps/side)

• Wall Sit (30 sec)

Weekly Schedule

• Monday: Workout A

• Wednesday: Workout B

• Friday: Workout A

• Saturday (optional): Walk 30 mins...

Pro Tips for Beginners

• Form First! Prioritize technique over reps/speed.

• Progress Slowly: Add 1-2 reps weekly or use light dumbbells (2-5 lbs).

• Rest Days: Walk, stretch, or do yoga on off days.

• Hydrate: Drink water before/during/after workouts.