WORKOUT PLAN

4-Week Beginner Plan

Your starting point for building strength, confidence, and a sustainable fitness routine. Perfect for women who are new to working out or returning after a break.

30-45 min sessions

3 days/week

Minimal equipment

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Happy athletic woman using kettlebell while doing squats during gym workout. Copy space.

Weeks

What You'll Need

Comfortable trainers

Exercise mat

Light dumbbells (optional)

Water bottle

Week 1: Foundation

Learning the basics and building movement confidence

Day 1: Full Body Intro

5 min warm-up walk
10 bodyweight squats
10 wall push-ups
10 standing lunges (each leg)
20 sec plank hold
5 min cool-down stretch

Repeat circuit 2x

Day 2: Active Recovery

20-30 min walk
10 min gentle stretching
Focus on breathing

Keep it easy

Day 3: Lower Body Focus

5 min warm-up
12 goblet squats
10 glute bridges
10 step-ups (each leg)
12 calf raises
5 min cool-down

Repeat circuit 2x

Week 2: Building Stamina

Increasing reps and adding variety

Day 1: Upper Body Intro

5 min warm-up
12 incline push-ups
10 bent-over rows
12 shoulder taps
10 tricep dips (chair)
30 sec plank hold

Repeat circuit 2x

Day 2: Cardio & Core

15 min brisk walk/jog
15 bicycle crunches
12 dead bugs
10 bird dogs (each side)
20 sec side planks

Repeat core circuit 2x

Day 3: Full Body

5 min warm-up
12 squats
10 push-ups
12 reverse lunges
10 rows
30 sec plank

Repeat circuit 3x

Week 3: Intensity Up

Pushing boundaries and building strength

Day 1: Lower Body Power

5 min dynamic warm-up
15 sumo squats
12 Romanian deadlifts
12 walking lunges
15 glute bridges (weighted)
20 calf raises

Repeat circuit 3x

Day 2: Upper Body Strength

5 min warm-up
12 push-ups
12 dumbbell rows
10 shoulder press
12 bicep curls
12 tricep extensions

Repeat circuit 3x

Day 3: HIIT Intro

5 min warm-up
30 sec jumping jacks
30 sec squats
30 sec high knees
30 sec push-ups
30 sec rest

Repeat 4 rounds

Week 4: Strong Finish

Putting it all together

Day 1: Full Body Strength

5 min dynamic warm-up
15 goblet squats
12 push-ups
12 deadlifts
12 rows
45 sec plank

Repeat circuit 3x

Day 2: Cardio Challenge

20-25 min run/walk
Core finisher:
20 crunches
20 leg raises
30 sec plank hold

Push yourself!

Day 3: Final Workout

Warm-up 5 min
AMRAP 20 minutes:
10 squats
8 push-ups
10 lunges
8 rows

Count your rounds!

Tips for Success

Rest Days Matter

Your muscles grow during rest. Don't skip recovery days.

Stay Hydrated

Drink water before, during, and after your workouts.

Fuel Your Body

Eat protein within 30 minutes of finishing your workout.

Listen to Your Body

Modify exercises if needed. Progress over perfection.

Ready for More?

Completed the 4-week plan? Check out our other workout programs or gear up with FISTPUMP apparel to support your fitness journey and charity.

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