Beginner Fitness & Progressive Training: From First Workout to an 8-Week Plan

Beginner Full Body Workout (30 mins)

Frequency: 3 times per week

Warm-up (5 minutes)

• Arm circles – 30 sec forward + 30 sec backward
• March in place – 1 min
• Jumping jacks (low-impact if needed) – 1 min
• Hip circles – 30 sec each side
• Torso twists – 1 min

Workout Circuit (Repeat 2–3 rounds)

Do each exercise for 30–45 seconds, rest 15 seconds between exercises.

• Bodyweight Squats – Legs & glutes
• Wall Push-ups or Knee Push-ups – Upper body
• Glute Bridges – Glutes & core
• Bird Dog – Core stability & back
• Seated Knee Raises – Abs (can be done on a chair)
• Standing Side Leg Raises – Hips & balance
• Arm Circles (forward/backward) – Shoulders

Cool Down & Stretching (5–7 minutes)

• Forward fold – Stretch hamstrings
• Quad stretch (standing) – 30 sec each leg
• Chest stretch against wall – 30 sec each side
• Child’s pose – 1 min
• Deep breathing – 1–2 mins

Tip for beginners: Start slow. It’s okay to do just 1–2 rounds.

Weekly Fitness Workout Plan

Monday — Target your butt, legs, and abs

20 minutes of cardio activity. If you work out in a gym, try running on an elliptical trainer or riding an exercise bike with little or no resistance. If you work out at home, try walking briskly, jogging, or shadow boxing.

• 20 Squats: Stand with your hands by your sides. Sit back while raising your arms in front of you for balance until thighs are parallel to the floor. Resume your starting position.
• 20 Lunges: Stand with your hands on your hips. Step forward with your right leg until your right thigh is parallel to the floor. Resume your starting position, then step forward with your left leg.
• 25 Deadlifts: Stand with your arms hanging in front of your body with a two- to five-pound weight in each hand. Bend forward from your waist until your knuckles touch the floor. Resume your starting position.
• 40 Reverse Curls: Lie on your back with your arms by your sides. Raise your legs toward the ceiling until they are perpendicular. Raise and then lower your butt two to four inches off the floor.

Tuesday — Target your arms and chest

20 minutes of cardio activity.

• 15 to 20 regular or bent-knee push-ups, whichever you feel you can handle.
• 20 chest presses: Lie on the floor with a three- to five-pound weight in each hand, arms bent, hands by your shoulders, palms facing each other. Push and rotate the weights toward the ceiling until your arms are straight and your palms are facing your toes. Slowly resume your starting position.
• 20 tricep dips: Sit on the edge of a chair with your knees bent, feet flexed, toes up, with your weight on your heels. Grab the front of the seat, wrapping your fingers underneath. Keeping your back straight, use your arms to lower your torso in front of the chair until your elbows are shoulder-level. Resume the previous position.
• 20 biceps curls: 20 per arm holding a five- to eight-pound weight.

Wednesday — Target your back and shoulders

20 minutes of cardio activity, then 25 jumping jacks while holding one- to three-pound weights in each hand.

• 20 lateral raises: Stand with your feet shoulder-width apart, holding a three- to five-pound weight in each hand. Turn your palms toward each other, then raise your arms straight out to each side until they are shoulder-height. Slowly lower them.
• 40 front raises (20 per arm): Stand with your hands by your sides, holding a five-pound weight in each hand. Raise your right hand in front of you until it’s shoulder-height. Slowly lower it, then raise and lower your left hand.
• 20 shoulder presses: Stand with your hands by your sides, holding a three- to five-pound weight in each hand. Bend your arms and position your hands in front of your shoulders, palms facing forward. Raise your arms above your head so they are straight, then slowly lower them.

Thursday — Target your butt, legs, and abs

20 minutes of cardio activity.

• 30 donkeys (15 per leg): Get on all fours. Keeping your back straight, bring your right knee into your chest, then kick it straight out and up. Resume your starting position, then switch legs.
• 15 squats: Sit on the edge of a chair with your knees bent, feet flexed, toes up, with your weight on your heels. Grab the front of the seat, wrapping your fingers underneath. Keeping your back straight, use your arms to lower your torso in front of the chair until your elbows are shoulder level. Resume the previous position.
• 20 pelvic lifts: Lie on your back with your knees bent, feet flat on the floor, arms by your sides. Raise your butt toward the ceiling (about three to five inches off the floor), then slowly lower it.
• 20 oblique twists (20 per side): Lie on your back with your knees bent, hands behind your head. Using your stomach muscles, lift your head and shoulders off the floor as you rotate your torso to the right. Switch sides.

Friday — Target your trouble spot

Think of this as work-on-your-weakness day. Start with 20 minutes of cardio activity.

• If your arms need more sculpting than other areas of your body, repeat Tuesday’s workout.
• If your back and shoulders feel especially weak, do Wednesday’s workout.
• If your butt, legs, and abs need more help than they got on Monday and Thursday, do Monday’s workout again.

8-Week Exercise Plan

Week 1–2

• Cardio: 30–40 min brisk walk x 5/week
• Strength: Bodyweight (15–20 min) x 2
• Goal: Build consistency

Week 3–5

• Cardio: 40 min walk x 5/week
• Strength: Add dumbbells/resistance bands x 3/week
• Goal: Boost fat burn & metabolism

Week 6–7

• Cardio: Intervals 2x/week + walking
• Strength: Strength x 3/week
• Goal: Break plateau & build tone

Week 8

• Cardio: 30–45 min daily walk
• Strength: Light full-body strength x 2/week
• Goal: Maximize visible toning

BLAST V13.1 Structure

Approx 5 minutes per complex – differing protocols.

• Complex 01 – Dynamic Warm-up & Mobilisation
• Complex 02 – Peripheral Heart Action
• Complex 03 – Propulsion
• Complex 04 – High Intensity
• Complex 05 – Core
• Complex 06 – Active Recovery Cool down

Complex 1 – Mobilisation for shoulder stability & spinal mobility

Protocol: Constant time, 4 moves, 2 rounds.

• Sit back crunch to upward dog – 20 sec
• Prone spinal rotation hand out wide – 10 sec
• Hip rotation R leg then L leg – 20 sec
• Kneeling pushups – 10 sec
• Scapular retractions – 10 sec

Complex PHA

Protocol: Constant Repetition, 20 sec rest, 3 rounds.

• Sumo squat – 6 (depth & speed)
• Sumo squat walk – 12 steps (keep chest & eyes up)
• Plank walkout to stand position – 3
• Hand wide lateral pushup – 6

Complex HIIT

Protocol: Constant time, 15 sec on, 15 off, 2 cycles.

• Alternating floor forward and backwards
• Single arm mountain climber R side
• Single arm mountain climbers L side
• Push-up with alternating plank superman (avoid hips out)

Complex Propulsion

Protocol: Ascending pyramid 6-8-10-8-6.

• Fast lateral tuck jump R then L
• 180° turn touch floor
• Alternating single leg burpee

Complex Core

Protocol: Constant time, 15 on / 15 off, 3 rounds.

• Alternating knee lift crunch
• Torso rotation (like hitting a golf ball)
• Good mornings (back extensors)

Complex Active Recovery

Protocol: Constant time, 20 sec each, 2 rounds.

• Chest stretches
• Calf stretch (3D mobility)
• Hip flexor stretch
• Hamstring stretch