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We offer a huge range of free workout plans designed specifically for beginners. Find the best workout for your fitness goal, training style, and equipment access. We also offer the largest and most comprehensive database of free video exercise guides to help you learn how to perform exercises using correct technique.
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Apr 3, 2024 · This free Gym Workout Plan for Beginners (PDF with Pictures) includes the 51 most effective strength and mobility training exercises for your legs, back, core, triceps, shoulders, chest, and biceps. If you want to get in shape at the gym, look no further than this complete gym schedule for beginners.
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- Beginner Workout Plan: Week 1
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- Beginner Workout Plan: Week 3
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- Pin This Free Workout Program: Free 30-Day Beginner Workout Plan
Start working out again after a fitness breakStart building strength and lean musclesBurn calories and lose weightCreate a consistent fitness routine at home (that you look forward to daily)Day 1: 15-Minute Abs, Thighs and Glutes and 8-Minute Booty Workout
1. Workout Time:~25 Minutes 2. Equipment:None 3. YouTube Links: 15-Minute Abs, Butt and Thigh Workout and 8-Minute Booty Workout (No Squats, No Lunges) 4. Pregnancy Modification: Sub bird dog for bear crawl (move 3) and omit the crunch on the glute bridge and crunch (move 6) in the 15-Minute Abs, Butt and Thighs video. For the Booty Workout, option to take move 4 from a chair/bench if you’re not comfortable on your back.
Day 2: 25-Minute Beginner Arm Workout
1. Workout Time:25 Minutes 2. Equipment:Dumbbells 3. YouTube Link: 25-Minute Beginner Arm Workout
Day 3: 10-Minute All Standing Strength Workout and 10-Minute Beginner Cardio Workout
1. Workout Time:20 Minutes 2. Equipment:Dumbbells 3. YouTube Links: 10-Minute All Standing Strength Workout and 10-Minute Low Impact Cardio
Day 8: 20-Minute Beginner Leg Workout
1. Workout Time:20 Minutes 2. Equipment:Dumbbells 3. YouTube Link: 20-Minute Beginner Leg Workout
Day 9: 25-Minute Toned Arms
1. Workout Time:25 Minutes 2. Equipment:Dumbbells 3. YouTube Link: 25-Minute Toned Arms 4. Pregnancy Modification: Sub a standing shoulder press for move 5 if the v-sit doesn’t feel good.If you’re not comfortable lying on your back, try taking the chest exercises from a stability ball or incline.
Day 10: 15-Minute Full Body Strength and 15-Minute Standing Cardio
1. Workout Time:30 Minutes 2. Equipment: Dumbbells 3. YouTube Links: 15-Minute Full Body Strength and 15-Minute Standing Cardio
Day 15: 30-Minute Lower Body Strength Workout
1. Workout Time:30 Minutes 2. Equipment:Dumbbells 3. YouTube Links: 30-Minute Lower Body Strength Workout 4. Pregnancy Modifications: If lunges aren’t comfortable, sub this 30-Minute Leg Workout, No Lunges.
Day 16: 10-Minute Upper Body Workout and 10-Minute Shoulder, Bicep and Tricep Workout
1. Workout Time:20 Minutes 2. Equipment:Dumbbells 3. YouTube Link: 10-Minute Upper Body Workout and 10-Minute Shoulder, Bicep and Tricep Workout
Day 17: 15-Minute Full Body Strength (One Dumbbell) and 10-Minute Cardio Kickboxing Tabata
1. Workout Time:25 Minutes 2. Equipment:Dumbbell 3. YouTube Links: 15-Minute Full Body Strength (One Dumbbell) and 10-Minute Cardio Kickboxing Tabata 4. Pregnancy Modification: Option to sub this 15-Minute Low Impact HIIT Workoutfor the cardio kickboxing workout.
Day 22: 25-Minute Dumbbell Leg Workout
1. Workout Time:25 Minutes 2. Equipment:Dumbbells and Resistance Band 3. YouTube Link:25-Minute Dumbbell Leg Workout (Compound Exercises)
Day 23: 30-Minute Upper Body Strength Workout
1. Workout Time:30 Minutes 2. Equipment:Dumbbells 3. YouTube Link: 30-Minute Upper Body Strength Workout (Trisets) 4. Pregnancy Modification: If you’re not comfortable lying on your back, follow along with the standing options.
Day 24: 10-Minute All Standing Strength Workout and 10-Minute Beginner Cardio Workout
1. Workout Time:20 Minutes 2. Equipment:Dumbbells 3. YouTube Links: 10-Minute All Standing Strength Workout and 10-Minute Low Impact Cardio
Note:before beginning any new exercise program you should consult with your physician or midwife. The information provided with this workout challenge is intended for general information and use; it does not include specific, individualized recommendations and is not intended as medical advice. Before you begin any new exercise program Nourish Move...
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Jan 3, 2024 · Credit: Jono Erasmus / Shutterstock. A bit of planning and structure can make fitness less frightening and more fun. Instead of worrying over what you should be doing, how much of it, or for how...
Chloe Ting Free Beginner Friendly Workout Programs. Beginner Friendly. Looking to get started on your fitness journey? Try one of these beginner-friendly programs! These have shorter time commitments or have low-impact alternatives. Sort By. Type. Weight Loss, Full Body, Abs & Core. Equipment. Fitness Mat, Resistance Bands (Optional) Release Date.
Apr 2, 2024 · Build foundational strength and endurance with this 20-minute workout routine for beginners. The best bodyweight strength training exercises for beginners starting an exercise routine. Build muscle and improve your cardio endurance with this no equipment, no repeats workout.
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Apr 18, 2024 · The Beginner Bodyweight Workout: 20-Minute Routine To Do At Home or Anywhere! Steve Kamb. Last Updated: April 18, 2024. So you want to start exercising and get in shape, but don’t want to leave your house?
