Fitness Challenge

4-Week Home Fitness Program for Beginners / Workout Plan

Arm Scissors

Equipment: Full Gym, NO EQUIPMENT

Arm Scissors

3 Sets

12, 12, 12 Reps

30" Rest

Warm-up Duration

High Knees Against Wall

Equipment: Full Gym, NO EQUIPMENT

High Knees Against Wall

3 Sets

12, 12, 12 Reps

30" Rest

Warm-up Duration

Cossack Squat

Equipment: Full Gym, NO EQUIPMENT

Cossack Squat

2 Sets

12, 12 Reps

30-45" Rest

Vertical Mountain Climber

Equipment: Full Gym, NO EQUIPMENT

Vertical Mountain Climber

2 Sets

12, 12 Reps

30-45" Rest

Modified Hindu Push-up

Equipment: Full Gym, NO EQUIPMENT

Modified Hindu Push-up

2 Sets

8, 8 Reps

30-45" Rest

Triceps Dips on Floor

Equipment: Full Gym, NO EQUIPMENT

Triceps Dips on Floor

3 Sets

8, 8, 8 Reps

30-45" Rest

Narrow Grip Wall Push-Up

Equipment: Full Gym, NO EQUIPMENT

Narrow Grip Wall Push-Up

3 Sets

8, 8, 8 Reps

30" Rest

Water Bottle Hammer Curl

Equipment: Full Gym, NO EQUIPMENT

Water Bottle Hammer Curl

3 Sets

8, 8, 8 Reps

30-45" Rest

Biceps Leg Concentration Curl

Equipment: Full Gym, NO EQUIPMENT

Biceps Leg Concentration Curl

3 Sets

8, 8, 8 Reps

30" Rest

Dead Bug

Equipment: Full Gym, NO EQUIPMENT

Dead Bug

3 Sets

12, 12, 12 Reps

30-45" Rest

Upper & LowerWorkout Plan