Free Beginner Workout Plan Template
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]
