30-DAY
WORKOUT PLAN
FOR BEGINNERS
Day 1
- • 12 Walking Lunges
- • 20 Push-ups
- • 20 Dumbbell Squats
- • 10 Air-Squats
- • 12 Reverse Curls
Day 2
- • 20 Overhead Press
- • 15 Push-ups
- • 20 Dumbbell Rows
- • 10 Side Planks
- • 10 Leg Raises
Day 3
- • 12 Bent-Over Row
- • 20 Flutter Kicks
- • 15 Leg Tucks
- • 20 Planks
- • 15 Jump Squats
Day 4
- • 20 Mountain Climbers
- • 15 Sit-ups
- • 20 Side Planks
- • 10 Burpees
- • 12 Dumbbell Curls
- • 15 Cross Crunches
Day 5
- • 20s Plank
- • 12 Reverse Curls
- • 15 Deep Lunge
- • 20 Band Lateral
- • 12 Push-ups
- • 20 Overhead Press
Day 6
- • 12 Band Lateral
- • 15 Deadlifts
- • 20 Reverse Table
- • 15 Push-ups
- • 20 Leg Raises
- • 10 Flutter Kicks
Day 7
- • 15 Leg Raises
- • 12 Bicycle Crunches
- • 20 Flutter Kicks
- • 15 Step Ups
- • 20s Plank
- • 15 Leg Raises
Day 8
- • 20s Plank
- • 15 Step Ups
- • 12 Reverse Curls
- • 14 Push-ups
- • 20 Crunches
Day 9
- • 12 Walking Lunges
- • 20 Push-ups
- • 20 Dumbbell Squats
- • 10 Air-Squats
- • 12 Reverse Curls
Day 10
- • 12 Overhead Curls
- • 15 Push-ups
- • 20s Star Plank
- • 10 Side Planks
- • 12 Leg Raises
Day 11
- • 12 Bent-Over Row
- • 15 Flutter Kicks
- • 20 Leg Tucks
- • 15s Plank
- • 12 Jump Squats
Day 12
- • 15 Mountain Climbers
- • 12 Sit-ups
- • 20s Side Planks
- • 10 Burpees
- • 12 Cross Crunches
Day 13
- • 20s Plank
- • 12 Step Ups
- • 15 Deep Lunges
- • 12 Push-ups
- • 20 Overhead Press
Day 14
- • 12 Band Lateral
- • 15 Deadlifts
- • 20 Reverse Table
- • 12 Push-ups
- • 15 Leg Raises
Day 15
- • 15 Leg Raises
- • 12 Bicycle Crunches
- • 20 Flutter Kicks
- • 12s Side Plank
- • 20s Plank
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Exercise Breakdown
1. Walking Lunges
Keep your chest up and core engaged. Step forward until both knees are at 90-degree angles.
2. Forearm Plank
Maintain a straight line from head to heels. Do not let your hips sag or hike up.
3. Air Squats
Lower your hips back and down as if sitting in a chair. Keep weight in your heels.
4. Standard Push-ups
Hands slightly wider than shoulders. Lower until your chest nearly touches the floor.
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