In this first week, the focus is on mastering form and building a strong foundation.

We’ll start with basic exercises that help you learn good technique and prepare your body for the workouts ahead.

• Frequency: 4-5 days this week

• Sets & Reps: 2-3 sets per exercise, 10-15 reps each

• Rest: 30-60 seconds between sets

• Squats – 3 sets of 12 reps. Start with bodyweight and focus on depth and alignment.

• Push-Ups – 2 sets of 10-12 reps. For beginners, do modified push-ups (kneeling).

• Plank – Hold for 20-30 seconds, 2-3 times. This builds core strength and stability.

• Lunges – 3 sets of 10 reps per leg. Focus on balance and knee alignment.

Tip: Concentrate on form rather than speed. This week is all about creating a strong base to avoid injuries and ensure progress.

In Week 2, we add cardio-based movements for stamina, while still focusing on full-body strength.

You’ll feel your energy and endurance start to increase!

• Frequency: 4-5 days

• Sets & Reps: 3 sets per exercise, 12-15 reps each

• Rest: 20-30 seconds between sets

• Mountain Climbers – Perform for 45 seconds, 3 rounds. Keep a steady pace for a cardio boost.

• Jump Squats – 3 sets of 15 reps. Engage your core as you jump and land softly.

• Russian Twists – 3 sets of 15 reps per side. Try with or without a weight.

• Bicycle Crunches – 3 sets of 15 reps per side. This move enhances your core and oblique strength.

Tip: Maintain a steady pace. Challenge yourself with shorter rest times to build stamina and keep your heart rate up.

Now, we introduce weights or resistance bands to boost strength. Focus on controlled, powerful movements and lifting with good form.

• Frequency: 4-5 days

• Sets & Reps: 3-4 sets per exercise, 10-12 reps each

• Rest: 45 seconds between sets

• Deadlifts (dumbbells or kettlebell) – 4 sets of 10 reps. Focus on hip hinge and back alignment.

• Bent-Over Rows – 3 sets of 12 reps. Keep elbows close to your body.

• Overhead Press – 3 sets of 12 reps. Maintain stable posture for safe shoulder movement.

• Glute Bridges – 3 sets of 12 reps. Engage your core and squeeze glutes at the top.

Tip: Increase resistance if it feels easy, but keep movements controlled. Building strength safely will help you progress faster.

This week combines everything you’ve learned for a powerful full-body workout that pushes your limits and enhances coordination.

We’ll use compound movements to activate multiple muscle groups.

• Frequency: 4-5 days

• Sets & Reps: 4 sets per exercise, 8-10 reps each or 30-45 seconds for cardio-based moves

• Rest: 20-45 seconds between exercises

• Burpees – 3 sets of 30 seconds. Each rep includes a squat, plank, and jump.

• Renegade Rows (with dumbbells) – 4 sets of 8 reps each side. Keep your core stable.

• Lateral Lunges – 3 sets of 10 reps per side. This move works your glutes, quads, and inner thighs.

• High Knees or Skaters – Perform for 30 seconds, 3 sets. This explosive move enhances agility and speed.

Tip: Push hard and finish strong! This week combines all your gains from previous weeks for a final challenge.