MIX & MATCH: Make your own plan & this is inspiration. 

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A Full weekly plan you can repeat for 4–6 weeks.


🌸 WEEKLY FITNESS STARTER PLAN (HOME + GYM OPTIONS)


Balanced. Beginner-friendly. Sculpting. Strength-building. Fun.


Each day includes:

• Workout Type

• Home Option

• Gym Option

• Duration

• Beginner Tips


⭐ MONDAY — LOWER BODY STRENGTH (Glutes + Legs)


Goal: Build muscle tone, strengthen hips/knees, improve posture


Duration: 25–35 min


HOME OPTION

1. Warm-Up (3 min)

March in place, hip circles, glute activations

2. Workout

• Squats (bodyweight) — 3×12

• Glute bridges — 3×15

• Reverse lunges — 3×10 each side

• Donkey kicks — 3×12 each

• Side leg lifts — 3×15 each

• Wall sit — 30 sec

3. Finisher

30 sec glute bridge hold + 20 pulses


GYM OPTION

1. Warm-Up (5 min)

Treadmill incline walk

2. Workout

• Leg press — 3×12

• Hip thrust machine — 3×10

• Cable kickbacks — 3×12 each

• Goblet squat (dumbbell) — 3×10

• Leg curl machine — 3×12

3. Finisher

Stairmaster — 3 minutes moderate pace


Beginner Tips:


✔ Go slow; form > weight

✔ You should feel glutes activate more than quads


⭐ TUESDAY — UPPER BODY (Arms, Back, Chest)


Goal: Improve posture, sculpt arms, build upper strength


Duration: 20–30 min


HOME OPTION

1. Warm-Up (2 min)

Arm circles + shoulder rolls

2. Workout

• Wall pushups — 3×10

• Bent-over rows (water bottles) — 3×12

• Shoulder taps — 3×20

• Bicep curls (bands or bottles) — 3×15

• Tricep dips (chair) — 3×10

3. Finisher

1-minute wall hold


GYM OPTION

1. Warm-Up (5 min)

Light row machine

2. Workout

• Lat pulldown — 3×12

• Cable row — 3×10

• Chest press machine — 3×10

• Dumbbell shoulder press — 3×10

• Tricep rope pushdowns — 3×12

• Dumbbell bicep curls — 3×12

3. Finisher

1-min battle ropes (optional)


Beginner Tips:


✔ Expect slight soreness in triceps and shoulders

✔ Use light weights; form is key


⭐ WEDNESDAY — PILATES / CORE FOCUSED


Goal: Sculpt waist, strengthen core, improve posture


Duration: 20–30 min


HOME OPTION (Pilates style)

• Dead bugs — 3×10 each

• Bird-dog — 3×12 each

• Pilates 100 — 1 round

• Side planks — 20 sec each

• Leg circles — 3×8 each

• Slow mountain climbers — 3×20


GYM OPTION (Core machines + mat)

• Ab crunch machine — 3×12

• Cable wood chops — 3×10 each

• Hanging knee raises (or captain’s chair) — 3×8

• Stability ball crunches — 3×12

• Plank — 30 sec


Beginner Tips:


✔ Pull belly button toward spine

✔ Go slow, core is about control


⭐ THURSDAY — ACTIVE RECOVERY / LIGHT MOVEMENT


Goal: Keep body moving without strain


Duration: 15–20 min


Options:

• Light yoga

• Stretching

• 20-minute walk

• Mobility work

• Gentle cycling


No structured workout unless you want one. This prevents burnout.


⭐ FRIDAY — FULL BODY STRENGTH + CARDIO MIX


Goal: Boost metabolism, burn calories, build strength


Duration: 25–35 min


HOME OPTION

1. Warm-up (3 min)

Light cardio and stretches

2. Circuit (repeat 2–3x)

• Squats — 12

• Pushups (knees or wall) — 10

• Glute bridges — 15

• Bent-over rows — 12

• Marching high knees — 45 sec

• Plank — 20 sec

3. Finisher

1-minute fast walk in place


GYM OPTION

1. Warm-Up

Rower (3 minutes)

2. Circuit (repeat 2–3x)

• Dumbbell bench press — 12

• Goblet squat — 12

• Seated row machine — 10

• Hip thrust machine — 10

• Step-ups — 12 each leg

• Plank — 20 sec

3. Finisher

5 minutes treadmill incline walk


Beginner Tips:


✔ Move at your pace

✔ Mix strength + cardio for great results


⭐ SATURDAY — OPTIONAL FUN WORKOUT DAY


Choose something that you enjoy.


Ideas at Home:

• Dance workouts

• Beginner HIIT

• YouTube Pilates

• 30-minute walk

• Yoga flow


Ideas at the Gym:

• Cycling class

• Zumba

• Treadmill walking

• Stairmaster

• Swimming


This day is about movement that feels lighthearted, not disciplined.


⭐ SUNDAY — REST DAY


Rest = growth.

Let muscles recover so they can tone up.


Optional activities:

• Stretching (5–10 min)

• A light walk

• Meal prep

• Reset for the week


⭐ PROGRESSIVE OVERLOAD PLAN (4–6 WEEKS)


Every 1–2 weeks:

• Add 1–2 reps

• Add a little weight

• Add 30 seconds to cardio

• Add 1 more round of circuits


This prevents plateaus and keeps results coming.


⭐ WEEKLY SCHEDULE OVERVIEW


Day Type of Workout Home Option Gym Option

Mon Lower Body Strength Bodyweight + glutes Machines + dumbbells

Tue Upper Body Bands/bottles/chair Machines + dumbbells

Wed Pilates/Core Pilates moves Core machines + mat

Thu Active Recovery Stretch/walk Light cardio

Fri Full Body + Cardio Circuits Circuits + treadmill

Sat Fun Workout Dance/Pilates/Yoga Classes/Cardio

Sun Rest Gentle stretch Same