Beginner Workout Plan

Workout Plan by [Your Name]

I. Introduction

Welcome to your beginner workout plan!

This plan is designed to kickstart your fitness journey with a comprehensive approach that targets all major muscle groups.

Whether you're new to exercise or getting back into it, this plan will help you build strength, improve cardiovascular health, and increase flexibility. For any questions or support, feel free to reach out to us at [Your Company Name].

II. Personal Details

Name: [Your Name]
Email: [Your Email]

III. Workout Goals

Build foundational strength
Improve cardiovascular health
Increase flexibility
Establish a consistent workout routine

IV. Workout Schedule

Day	Activity	Duration	Notes
Monday	Full Body Strength Training	45 minutes	Warm-up for 10 minutes
Tuesday	Cardio	30 minutes	Moderate intensity
Wednesday	Rest or Light Activity	N/A	Stretch or short walk
Thursday	Lower Body Focus	45 minutes	Include squats and lunges
Friday	Upper Body Focus	45 minutes	Include push-ups, rows
Saturday	Flexibility and Core	30 minutes	Yoga or Pilates
Sunday	Rest	N/A

V. Detailed Workouts

A. Full Body Strength Training

Warm-up	Duration
Jumping jacks	2 mins
Arm circles	2 mins
Leg swings	2 mins
Light jogging in place	4 mins

Exercises (3 sets each)	Reps
Squats	15 reps
Push-ups	10 reps
Bent-over rows	12 reps (with weights or resistance band)
Plank	Hold for 30 seconds

B. Cardiovascular Workout

Warm-up	Duration
Brisk walk or light jog	30 mins

Main Workout	Duration
Walking or running	20 minutes at moderate intensity

Cool down	Duration
Walking and stretching	5 mins

C. Flexibility and Core Workout

Warm-up	Duration
Gentle stretching	5 mins

Core Exercises (3 sets each)	Reps
Bicycle crunches	15 reps
Leg raises	12 reps
Russian twists	20 reps (10 each side)

Yoga Poses	Duration
Downward dog	Hold for 1 minute
Cat-Cow	Hold for 1 minute
Child's pose	Hold for 1 minute

VI. Disclaimer

Consult your physician before beginning any exercise program. This beginner workout plan is designed for healthy adults and is not meant to diagnose, treat, cure, or prevent any health condition.

Prepared by: [Your Name]

Personal Email: [Your Email]