Your 7-Day Beginner Plan

Start simple. Stay consistent.

No equipment. No pressure. Just follow the plan.

Man lifting weights

Day 1 - Full Body

Bodyweight Squats - 3 x 10

Wall Push-ups - 3 x 8

Plank - 3 x 15 - 20 sec

Day 2 — Light Cardio

High Knees (slow pace) — 3 × 15 each leg

Step Back Lunges — 3 × 8 each leg

Jumping Jacks — 3 × 20

Day 3 — Full Body

Bodyweight Squats — 3 × 12

Incline Push-ups (table/chair) — 3 × 8

Glute Bridges — 3 × 10

Day 4 — Stretching & Recovery

Forward Fold Stretch — 3 × 20 seconds

Standing Quad Stretch — 3 × 20 seconds each leg

Cobra Stretch — 3 × 20 seconds

Day 5 — Full Body

Squats — 3 × 12

Push-ups — 3 × 8

Standing Lunges — 2 × 8 each leg

Day 6 — Cardio & Core

Jumping Jacks — 3 × 20

Leg Raises — 3 × 10

Mountain Climbers (slow pace) — 3 × 12 each side

Day 7 — Full Body (Confidence Day)

Squats — 3 × 15

Push-ups (any version) — 3 × 8

Plank — 3 × 25–30 sec

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