Fitness Plan - Pre-Workout
Fitness Plan - Pre-Workout
Fitness Plan - Pre-Workout
Fitness Plan - Beginner
Fitness Plan - Beginner
Fitness Plan - Beginner
Fitness Plan - Intermediate
Fitness Plan - Intermediate
Fitness Plan - Intermediate
Fitness Plan - Advanced
Fitness Plan - Advanced
Fitness Plan - Advanced
Fitness Plan - Post-Workout
Fitness Plan - Post-Workout
Fitness Plan - Post-Workout

Beginner workout plan


You can use this weekly plan as a guide and check out the routine you should ideally be performing on a particular day:

Monday

Monday - HIIT

Tuesday

Tuesday - Rest

Wednesday

Wednesday - Functional Training

Thursday

Thursday - Rest

Friday

Friday - Strength

Saturday

Saturday - Functional Training

Sunday

Sunday - Rest

Monday — HIIT (18 to 25 minutes)

Choose one of two options:

  • HIIT on elliptical
    HIIT on elliptical
  • HIIT on recumbent bike
    HIIT on recumbent bike

Tuesday — Rest/Sauna/Meditation

Wednesday — Functional Training (Yoga Day)

Repeat each sequence three times and allot 30 seconds for each pose:

  • Mountain pose
    Mountain pose
  • Upward facing dog
    Upward facing dog
  • Child’s pose
    Child’s pose
  • High lunge pose
    High lunge pose

Thursday — Rest/Sauna/Meditation

Friday — Strength Training (Two sets)

Perform two sets of 15 to 20 reps each:

  • Plank
    Plank (30 seconds)
  • Russian twist with medicine ball
    Russian twist with medicine ball
  • Incline pushup
    Incline pushup
  • Chest fly with resistance band
    Chest fly with resistance band
  • Lateral row with resistance band
    Lateral row with resistance band

Saturday — Functional Training (10-Minute Minimum Walk)

Sunday — Rest/Sauna/Meditation