Free personalized workout plan

Beginner Home Program

By Christopher Stone

Experience
Beginner (1-2 years)
Time
50 minutes/day | 3 days/week | 4 weeks
Good for
Build Muscle, Gain Strength, Increase Stamina, Tone Body
Equipment
Bodyweight
Statistics
Average Cardio Intensity
30%
Average Exertion
50%
Description

The beginner home program uses foundational bodyweight exercises such as the squat, bridge, dip and plank to build significant full-body strength. Because this is a beginner program, the training volume starts low and increases incrementally over time to allow you to learn the movements required while simultaneously improving strength. The exercises that have been selected follow the same pattern - two lower body exercises, one upper exercises, and one core exercise. Once the 4-week program has been completed, you can move onto the intermediate plan.

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Workout Overview



Bodyweight Squat demonstrationPlay Bodyweight Squat demonstration
4 sets, 6 reps, (rest 90s)
Show Alternative Exercises
Push-up demonstrationPlay Push-up demonstration
4 sets, 6 reps, (rest 90s)
You can also substitute the one with you're on your knees
Show Alternative Exercises
Standing Calf Raises demonstrationPlay Standing Calf Raises demonstration
4 sets, 6 reps, (rest 90s)
Show Alternative Exercises
Bird Dog demonstrationPlay Bird Dog demonstration
4 sets, 6 reps, (rest 90s)
Show Alternative Exercises

Butt Lift (Bridge) demonstrationPlay Butt Lift (Bridge) demonstration
4 sets, 6 reps, (rest 90s)
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Bench Dip demonstrationPlay Bench Dip demonstration
4 sets, 6 reps, (rest 90s)
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Low Lateral Lunge
4 sets, 6 reps, (rest 90s)
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Lying Knee Raise (on floor) demonstrationPlay Lying Knee Raise (on floor) demonstration
4 sets, 6 reps, (rest 90s)
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Bodyweight Walking Lunge demonstrationPlay Bodyweight Walking Lunge demonstration
4 sets, 6 reps, (rest 90s)
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Pike Push-up on Bench demonstrationPlay Pike Push-up on Bench demonstration
4 sets, 6 reps, (rest 90s)
Incline
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Glute Kickback demonstrationPlay Glute Kickback demonstration
4 sets, 6 reps, (rest 90s)
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Plank Jacks demonstrationPlay Plank Jacks demonstration
4 sets, 6 reps, (rest 90s)
Show Alternative Exercises

Date Created: 3/30/2020, UTC


Last Updated: 6/17/2020, UTC

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