Whether you're a fitness rookie looking to get started or a seasoned athlete seeking a change of pace, finding a well-structured workout plan is the cornerstone of effective training. In this article, we offer a free workout plan that you can start right away. No strings attached.
For those looking for something a little more specialized, our Pro plan offers customized workout routines tailored to your individual needs.
For just $5, we generate a personalised workout plan, based on your preferences. Fill out the 1-minute survey, and we will take care of the rest.
Get startedKickstart your week with a focus on upper body strength. This routine targets your chest, shoulders, and arms to build a strong foundation.
| Exercise | Sets | Reps/Duration (seconds) | Instructions |
|---|---|---|---|
| Push-ups | 3 | 10-15 | Keep your body straight and lower yourself until your chest almost touches the ground, then push back up. |
| Dumbbell Press | 3 | 12 | Sit on a bench with dumbbells in each hand at shoulder height. Extend your arms upwards and bring them back down. |
| Bicep Curls | 3 | 12 | Stand with a dumbbell in each hand, palms facing forward. Curl the weights while keeping your elbows close to your torso. |
| Tricep Dips | 3 | 10 | Position your hands shoulder-width apart on a bench. Lower your body until your arms are at a 90-degree angle, then push back up. |
Today, we focus on the lower body. This workout aims to build strength and endurance in your legs and glutes.
| Exercise | Sets | Reps/Duration (seconds) | Instructions |
|---|---|---|---|
| Squats | 3 | 15 | Stand with your feet shoulder-width apart. Lower your body as if sitting in a chair, then push back up. |
| Lunges | 3 | 12 (each leg) | Step forward with one leg and lower your body until both knees are bent at a 90-degree angle. Push back up and repeat. |
| Calf Raises | 3 | 20 | Stand upright and push through the balls of your feet, raising your body upwards. Lower yourself back down. |
| Plank | 3 | 30-60 | Keep your body straight and hold the plank position for the given time. |
For just $5, we generate a personalised workout plan, based on your preferences. Fill out the 1-minute survey, and we will take care of the rest.
Get startedWe hope you find this free workout plan helpful in starting your fitness journey. Remember, consistency is key, and it's always a good idea to mix things up to keep your workouts interesting.
If you're looking for a more tailored experience, consider upgrading to our Pro plan for customized workouts that suit your individual needs and preferences.
Good luck, and here's to a fitter, healthier you!
Note: Always consult with a fitness professional before starting any new workout routine. This plan is designed as a general guide and may not be suitable for everyone.