Start Your Journey: Beginner Fitness Made Simple

Welcome to your first step toward a healthier you.

What You’ll Learn

Simple daily movement routines
Intro to bodyweight exercises
Basic stretches and mobility
Nutrition fundamentals

Beginner 4-Week Plan

Week	Focus
1	Walking & stretching
2	Beginner strength (bodyweight)
3	Core activation + posture
4	Full-body low-impact routines

Beginner Exercise Guide

1. Bodyweight Squats

Stand with feet shoulder-width apart. Lower your hips down and back, keeping your chest up. Rise back to standing.

Reps: 4 sets of 10–12

2. Push-Ups

Doing a push-up requires getting on the floor on all fours, positioning your hands slightly wider than your shoulders. Don't lock out the elbows; keep them slightly bent. Extend your legs back so you are balanced on your hands and toes, your feet hip-width apart.

Reps: 4 sets of 10–25

3. Australian Rows

Australian rows, also known as inverted rows or Australian pull-ups, are a bodyweight exercise that targets the upper back, biceps, and core muscles. They are performed by pulling the chest towards a low bar while keeping the body straight.

Reps: 4 sets of 5–15

4. Running Planks

From a plank position, bring your right knee to your chest, keeping your right foot elevated. Bring your right foot back to the plank position with your toes touching the ground.Quickly reverse the move, bringing your left knee to your chest and keeping your left foot off the ground.

Reps: 4 sets of 20 per side

5. March in Place

Lift your knees high and swing your arms for 1–2 minutes to get your heart rate up.

Duration: 2 rounds of 1 minute