Learn how to modify exercises for beginners and gradually increase difficulty
Jumping jacks, bodyweight squats, and arm circles. Followed by a 10-minute light jog.
Push-ups: 4 sets x 15 reps. Pike push-ups: 3 sets x 12 reps Dips: 3 sets x 12 reps.
Pull-ups: 4 sets x max reps. Inverted rows: 3 sets x 12 reps. Australian pull-ups: 3 sets x 15 reps.
Light stretching, yoga, or a brisk walk.
Bodyweight squats: 4 sets x 20 reps. Lunges: 3 sets x 15 reps per leg. Calf raises: 3 sets x 20 reps.
Plank variations: 4 sets x 30 seconds each. Leg raises: 3 sets x 15 reps. Bicycle crunches: 3 sets x 20 reps.
Follow up with yoga-inspired poses, holding each for 30 seconds to enhance muscle recovery.
Burpees, mountain climbers, and jumping lunges.Perform each exercise for 45 seconds, followed by 15 seconds rest. Repeat for 3 rounds.
Super set: Push-ups (3 sets x 12 reps) and Pull-ups (3 sets x max reps).Tricep dips: 3 sets x 15 reps.
Sprinting or high knees: 30 seconds on, 30 seconds off.Jump rope: 3 sets x 2 minutes.
Pistol squats: 3 sets x 10 reps per leg.Bulgarian split squats: 3 sets x 12 reps per leg. Calf raises on an elevated surface: 3 sets x 20 reps.
Plank variations: 4 sets x 45 seconds each.Hanging leg raises: 3 sets x 15 reps.Russian twists: 3 sets x 20 reps.
Gentle yoga or a light jog.
Subheading (H2): Week 3 - Intensity Peaks
Burpees, push-ups, squats. Start with 10 reps of each, then 9, 8, and so on, until 1 rep.
Jumping jacks, high knees, and plank jacks. 4 sets x 1 minute each.
Pull-ups: 5 sets x max reps. Inverted rows: 4 sets x 15 reps.
Jump squats, box jumps, and walking lunges. 4 sets x 12 reps each.
Single-leg balance exercises.Stability ball exercises. 3 sets x 15 reps each.
Light stretching and a leisurely walk. Day 21: Rest Day Subheading (H2): Week 4 - Sculpting the Final Results
Mix of exercises from the previous weeks. 30 seconds on, 15 seconds off, for 4 rounds.
Superset push-ups, pull-ups, and bodyweight squats. 3 sets x 15 reps each.
High-intensity interval sprints. 10 rounds of 20 seconds sprinting, 40 seconds rest.
Jump rope intervals combined with plank variations. 4 sets x 2 minutes.
Isometric holds and pulsing exercises for thighs and glutes. 3 sets x 15 reps each.
A circuit of all major muscle groups. 3 rounds with minimal rest.
Your favorite exercises from the past 27 days. Reflect on your achievements and push yourself for a final burst.