--- title: Free 7-Day Beginner Workout Plan | Breathe & Build Fitness description: Get a free 7-day beginner workout plan with simple no-equipment exercises, cardio, and stretching. Start your fitness journey with Breathe & Build Fitness. --- [Skip to main content](https://www.naingwinaung10.com/free-7-day-plan#main-content) ![B&B Fitness Logo](https://www.naingwinaung10.com/hubfs/B%26B%20Logo.svg) ![B&B Fitness Logo](https://www.naingwinaung10.com/hubfs/B%26B%20Logo.svg) ![B&B Fitness Logo](https://www.naingwinaung10.com/hubfs/B%26B%20Logo.svg) ![B&B Fitness Logo](https://www.naingwinaung10.com/hubfs/B%26B%20Logo.svg) - [Home](https://www.naingwinaung10.com) - [Service](https://www.naingwinaung10.com/services) - [About Me](https://www.naingwinaung10.com/about-me) - [Free Plan](https://www.naingwinaung10.com/free-plan) - [Blog](https://www.naingwinaung10.com/blog) Open main navigation Close main navigation - [Home](https://www.naingwinaung10.com) - [Service](https://www.naingwinaung10.com/services) - [About Me](https://www.naingwinaung10.com/about-me) - [Free Plan](https://www.naingwinaung10.com/free-plan) - [Blog](https://www.naingwinaung10.com/blog) - [Contact](https://www.naingwinaung10.com/contact-me) [Contact](https://www.naingwinaung10.com/contact-me?hsLang=en) # Your 7-Day Beginner Plan Start simple. Stay consistent.   No equipment. No pressure. Just follow the plan.  ![Man lifting weights](https://www.naingwinaung10.com/hs-fs/hubfs/Man%20lifting%20weights.webp?width=1311&height=1853&name=Man%20lifting%20weights.webp) ## Day 1 - Full Body ![man doing squat](https://www.naingwinaung10.com/hs-fs/hubfs/man%20doing%20squat.webp?width=708&height=376&name=man%20doing%20squat.webp) #### Bodyweight Squats - 3 x 10 ![man doing wall push ups (1)](https://www.naingwinaung10.com/hs-fs/hubfs/man%20doing%20wall%20push%20ups%20(1).webp?width=708&height=376&name=man%20doing%20wall%20push%20ups%20(1).webp) #### Wall Push-ups - 3 x 8 ![Man doing plank](https://www.naingwinaung10.com/hs-fs/hubfs/Man%20doing%20plank.webp?width=260&height=261&name=Man%20doing%20plank.webp) #### Plank - 3 x 15 - 20 sec --- ## Day 2 — Light Cardio ![Jumping Jack](https://www.naingwinaung10.com/hs-fs/hubfs/Jumping%20Jack.webp?width=708&height=376&name=Jumping%20Jack.webp) #### High Knees (slow pace) — 3 × 15 each leg ![girl doing lunges (1)](https://www.naingwinaung10.com/hs-fs/hubfs/girl%20doing%20lunges%20(1).webp?width=708&height=376&name=girl%20doing%20lunges%20(1).webp) #### Step Back Lunges — 3 × 8 each leg ![jumping jack (1)](https://www.naingwinaung10.com/hs-fs/hubfs/jumping%20jack%20(1).webp?width=708&height=376&name=jumping%20jack%20(1).webp) #### Jumping Jacks — 3 × 20 ## Day 3 — Full Body ![man doing squat](https://www.naingwinaung10.com/hs-fs/hubfs/man%20doing%20squat.webp?width=708&height=376&name=man%20doing%20squat.webp) #### Bodyweight Squats — 3 × 12 ![man doing inclined push ups](https://www.naingwinaung10.com/hs-fs/hubfs/man%20doing%20inclined%20push%20ups.webp?width=708&height=376&name=man%20doing%20inclined%20push%20ups.webp) #### Incline Push-ups (table/chair) — 3 × 8 ![man doing glute bridges](https://www.naingwinaung10.com/hs-fs/hubfs/man%20doing%20glute%20bridges.webp?width=708&height=308&name=man%20doing%20glute%20bridges.webp) #### Glute Bridges — 3 × 10 ## Day 4 — Stretching & Recovery ![woman doing forward fold stretch](https://www.naingwinaung10.com/hs-fs/hubfs/woman%20doing%20forward%20fold%20stretch.webp?width=708&height=376&name=woman%20doing%20forward%20fold%20stretch.webp) #### Forward Fold Stretch — 3 × 20 seconds ![man doing standing quad stretch](https://www.naingwinaung10.com/hs-fs/hubfs/man%20doing%20standing%20quad%20stretch.webp?width=708&height=376&name=man%20doing%20standing%20quad%20stretch.webp) #### Standing Quad Stretch — 3 × 20 seconds each leg ![man doing cobra stretch](https://www.naingwinaung10.com/hs-fs/hubfs/man%20doing%20cobra%20stretch.webp?width=708&height=376&name=man%20doing%20cobra%20stretch.webp) #### Cobra Stretch — 3 × 20 seconds ## Day 5 — Full Body ![man doing squat](https://www.naingwinaung10.com/hs-fs/hubfs/man%20doing%20squat.webp?width=708&height=376&name=man%20doing%20squat.webp) #### Squats — 3 × 12 ![man doing push ups (1)](https://www.naingwinaung10.com/hs-fs/hubfs/man%20doing%20push%20ups%20(1).png?width=708&height=376&name=man%20doing%20push%20ups%20(1).png) #### Push-ups — 3 × 8 ![man doing lunges](https://www.naingwinaung10.com/hs-fs/hubfs/man%20doing%20lunges.webp?width=708&height=376&name=man%20doing%20lunges.webp) #### Standing Lunges — 2 × 8 each leg ## Day 6 — Cardio & Core ![jumping jack (1)](https://www.naingwinaung10.com/hs-fs/hubfs/jumping%20jack%20(1).webp?width=708&height=376&name=jumping%20jack%20(1).webp) #### Jumping Jacks — 3 × 20 ![man doing leg raises](https://www.naingwinaung10.com/hs-fs/hubfs/man%20doing%20leg%20raises.webp?width=708&height=376&name=man%20doing%20leg%20raises.webp) #### Leg Raises — 3 × 10 ![man doing mountain climbers](https://www.naingwinaung10.com/hs-fs/hubfs/man%20doing%20mountain%20climbers.webp?width=708&height=376&name=man%20doing%20mountain%20climbers.webp) #### Mountain Climbers (slow pace) — 3 × 12 each side ## Day 7 — Full Body (Confidence Day) ![man doing squat](https://www.naingwinaung10.com/hs-fs/hubfs/man%20doing%20squat.webp?width=708&height=376&name=man%20doing%20squat.webp) #### Squats — 3 × 15 ![man doing push ups (1)](https://www.naingwinaung10.com/hs-fs/hubfs/man%20doing%20push%20ups%20(1).png?width=708&height=376&name=man%20doing%20push%20ups%20(1).png) #### Push-ups (any version) — 3 × 8 ![Man doing plank](https://www.naingwinaung10.com/hs-fs/hubfs/Man%20doing%20plank.webp?width=260&height=261&name=Man%20doing%20plank.webp) #### Plank — 3 × 25–30 sec \\ ## Finished the plan? Keep going.  If you completed this 7-day plan, you already built momentum. The next step is following a structured routine that fits your goals and lifestyle.  [Work with Me](https://www.naingwinaung10.com/services?hsLang=en) ![B&B Logo](https://www.naingwinaung10.com/hubfs/B%26B%20Logo.svg) - [Home](https://www.naingwinaung10.com) - [Service](https://www.naingwinaung10.com/services) - [About Me](https://www.naingwinaung10.com/about-me) - [Free Plan](https://www.naingwinaung10.com/free-plan) - Blog