Beginner’s Four-Week Workout Plan: No Gym? No Problem!

Beginner’s Four-Week Workout Plan: No Gym? No Problem!

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No equipment, no problem!

Never miss a workout because you can’t make it to the gym!

This workout plan is designed specifically for beginners or anyone that would like to get a little more exercise & activity in their lives.

Our workout plan is 4 weeks long. We’ve grouped six different exercises which gradually build upon themselves over the month. Remember: these are only suggestions. If you feel you aren’t being challenged, add a few reps each day. Don’t overdo it, though. Fitness is a long term commitment.

Once you’ve completed level one, you’ll be ready for level two (coming soon!).

Beginner's Four-Week Workout Plan: No Gym? No Problem!

Four Week Beginner’s Workout Plan

4 week beginner's workout plan

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Workout Plan Exercises


  • Keep the knees slightly bent and land softly on the balls of your feet.
  • Engage your core and glutes and keep your knees in line with your hips and feet.
  • Keep your arms extended and your elbows lose during the entire exercise, and maintain a steady and smooth breathing pattern.


  • When doing push-ups focus on keeping your head in line with your torso, and your torso in line with your hips.
  • Engage your core muscles, maintain your body in a straight line and exhale as you push back.
  • Take the pressure off the wrists and place it on the outside of your hands.


  • When doing squats keep your back in alignment by keeping your chest up and your hips back.
  • Do not let the knees extend beyond the toes and put pressure on the heels of the feet.
  • Breathe in for you squat and breathe out as you come up.


  • When doing sit ups keep your abs engaged, your chest open and your shoulders, neck and back relaxed.
  • Breathe out as you crunch and use only your ab strength to lift your torso up.
  • Inhale as you slowly return to the starting position, rolling your spine one vertebrae at a time.


  • When doing lunges, keep your weight on the front heel and be sure when you are bending that your front knee, thigh and leg form a 90-degree angle.
  • Maintain your feet hip-width apart throughout the entire exercise, do not put one foot in front of the other.
  • Breathe in as you lunge and maintain a smooth and steady rhythm.

Need encouragement? Want to share your success? Leave your comments below!

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Beginner’s Four-Week Workout Plan: No Gym? No Problem!

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