21-Day Workout Plan for beginners
Our 21-day beginner's workout is the best way to start down the path to a healthier, stronger you.
With beginners in mind, this all-inclusive plan includes weekly training routines and exercises that will help you build strength and endurance and lay the foundation for long-term success in your fitness journey.
Train4Life is a local gym in Boone, NC, that offers 24/7, no-commitment memberships and group personal training sessions.
Jodi Cash (owner) also offers online coaching, a Metabolism Mastery Method for busy and full-time working moms, and 1-to-1 coaching calls.
Schedule an intro call today to learn about these offerings!
Week 1: Getting Started
- Day 1: 15-minute brisk walk
- Day 2: Bodyweight squats (3 sets of 10)
- Day 3: 20-minute yoga session
- Day 4: Rest day
- Day 5: 10-minute jog or bike ride
- Day 6: Push-ups (3 sets of 5)
- Day 7: Rest day
RELATED: A Guide to Mastering Beginner Workouts: 11 Pro Tips
Week 2: Building Momentum
- Day 8: 20-minute cardio workout (e.g., jumping jacks, high knees)
- Day 9: Lunges (3 sets of 10 per leg)
- Day 10: 30-minute beginner's yoga class
- Day 11: Rest day
- Day 12: 15-minute interval training (e.g., alternating between jogging and walking)
- Day 13: Planks (3 sets of 20 seconds)
- Day 14: Rest day
Week 3: Pushing Forward
- Day 15: 25-minute full-body workout (e.g., squats, push-ups, lunges)
- Day 16: Jump rope (3 sets of 1 minute)
- Day 17: 45-minute beginner's Pilates class
- Day 18: Rest day
- Day 19: 20-minute circuit training (e.g., jumping jacks, mountain climbers, burpees)
- Day 20: Dumbbell curls (3 sets of 8)
- Day 21: Rest day
Ready to Unlock Your Fitness Potential?
By following this 21-day beginner workout plan, you'll not only build a consistent exercise routine but also develop the habits and confidence needed to continue your fitness journey beyond the initial 21 days. Remember to listen to your body, stay hydrated, and celebrate your progress along the way!
Are you prepared to begin your fitness journey? To find out more about beginner-specific fitness coaching and support services, get in touch with us right now.
Schedule a call with Jodi Cash, owner of Train4Life gym, fitness coach, and nutritionist with over 25 years of experience. She’s committed to discussing your goals to help you achieve the healthy lifestyle you want.
At Train4Life, we're more than just a gym; we're a supportive community dedicated to helping you succeed. Follow on Instagram or Facebook, or give us a call with questions at (828) 266-1110.
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