Basic 6 Week Program
The Ultimate Guide for Fitness Newbies
Week 1 - 2 Establishing Foundations
DAY 1: FULL BODY WORKOUT
3 sets of 15 reps Bodyweight Squats
3 sets of 10 reps Push-ups (toes or knees)
3 sets of 12 reps Lunges (each leg)
3 sets of 30 sec Plank
DAY 2: ACTIVE RECOVERY
20 - 30 mins Light Jog or Brisk Walk
DAY 3: CORE AND CARDIO
3 sets of 20 reps Bicycle Crunches
3 sets of 1 min Jumping Jacks
3 sets of 15 reps Russian Twists (each side)
3 sets of 1 min High Knee
DAY 4: REST OR LIGHT ACTIVITY
Rest day or engage in low-intensity activities like walking or cycling
DAY 5: UPPER BODY FOCUS
3 sets of 15 reps Tricep Dips
3 sets of 8 reps Pull-ups or Inverted Rows
3 sets of 10 reps Diamond Push-ups (toes or knees)
3 sets of 15 taps Shoulder Taps (each side)
DAY 6: CARDIO AND FLEXIBILITY
20 mins
Interval Training - Run/Brisk Walk for 30 secs, Slow Walk for 1 min
10 mins Basic Stretching. Hold for 10sec x 3
1. Standing Quad Stretch (each)
2. Cross Arm Stretch (each)
3.
DAY 7: REST
Full rest day or light activity like walking.
REPEAT FOR WEEK 2.
Hinging Hamstring Stretch
Week 3-4 Intensifying the Routine
Increase the intensity by adding one more set to each exercise.
DAY 1: FULL BODY WORKOUT
4 sets of 15 reps Bodyweight Squats
4 sets of 10 reps Push-ups (toes or knees)
4 sets of 12 reps Lunges (each leg)
4 sets of 30 sec Plank
DAY 2: ACTIVE RECOVERY
20 - 30 mins Light Jog or Brisk Walk
DAY 3: CORE AND CARDIO
4 sets of 20 reps Bicycle Crunches
4 sets of 1 min Jumping Jacks
4 sets of 15 reps Russian Twists (each side)
4 sets of 1 min High Knee
DAY 4: REST OR LIGHT ACTIVITY
Rest day or engage in low-intensity activities like walking or cycling
DAY 5: UPPER BODY FOCUS
4 sets of 15 reps Tricep Dips
4 sets of 8 reps Pull-ups or Inverted Rows
4 sets of 10 reps Diamond Push-ups (toes or knees)
4 sets of 15 taps Shoulder Taps (each side)
DAY 6: CARDIO AND FLEXIBILITY
25 mins
Interval Training - Run/Brisk Walk for 30 secs, Slow Walk for 1 min
10 mins
Basic Stretching. Hold for 10sec x 3 Try adding more challenging stretches.
1. Standing Quad Stretch (each)
2. Cross Arm Stretch (each)
3. Hinging Hamstring Stretch
DAY 7: REST
Full rest day or light activity like walking.
Week 5-6 Progressing Further
Introduce variations and increase the difficulty.
DAY 1: FULL BODY STRENGTH
3 sets of 12 reps Jump Squats
3 sets of 8 reps Pike Push-ups
3 sets of 15 reps Walking Lunges (each leg)
3 sets of 12 reps Plank to Downward Dog
DAY 2: CARDIO AND CORE
3 sets of 10 reps Burpees
3 sets of 1 min Mountain Climbers
3 sets of 30 secs Side Plank (each side)
3 sets of 2 mins Jump Rope
DAY 3: ACTIVE RECOVERY
Choose a light activity such as swimming or cycling
DAY 4: FULL BODY ENDURANCE
3 sets of 15 reps Bodyweight Squat Jumps
3 sets of 10 reps Push-ups
3 sets of 12 reps Alternate Reverse Lunges (each side)
3 sets of 30-60secs Plank
DAY 5: CARDIO AND FLEXIBILITY
30 mins Sprint Intervals
10 mins Dynamic Stretches
DAY 6: REST OR LIGHT ACTIVITY
Rest day, walk the dog or recreational sport.
DAY 7: CELEBRATION DAY
Choose your favorite exercises from the past weeks and create a challenging workout.