Upper & Lower

4-Week Home Fitness Program for Beginners / Workout Plan

Arm Circles

Equipment: Full Gym, NO EQUIPMENT

Arm Circles

3 Sets

12, 12, 12 Reps

30-45'' Rest

Warm-up Duration

High Knee Run

Equipment: Full Gym, NO EQUIPMENT

High Knee Run

3 Sets

12, 12, 12 Reps

30-45" Rest

Warm-up Duration

Jack Burpees

Equipment: Full Gym, NO EQUIPMENT

Jack Burpees

3 Sets

8, 8, 8 Reps

30-45" Rest

Wall Slides

Equipment: Full Gym, NO EQUIPMENT

Wall Slides

3 Sets

8, 8, 8 Reps

30-45" Rest

Pike Push-up

Equipment: Full Gym, NO EQUIPMENT

Pike Push-up

2 Sets

8, 8, 8 Reps

30" Rest

Bodyweight Sumo Squat

Equipment: Full Gym, NO EQUIPMENT

Bodyweight Sumo Squat

3 Sets

8, 8, 8 Reps

30-45" Rest

Bench Glute Flutter Kicks

Equipment: Bench, Full Gym, NO EQUIPMENT

Bench Glute Flutter Kicks

3 Sets

8, 8, 8 Reps

30" Rest

Towel Leg Curl

Equipment: Full Gym, NO EQUIPMENT

Towel Leg Curl

3 Sets

8, 8, 8 Reps

30-45" Rest

Arm Leg Raises

Equipment: Full Gym, NO EQUIPMENT

Arm Leg Raises

3 Sets

10, 10, 10 Reps

30-45" Rest

Leg Raise

Equipment: Full Gym, NO EQUIPMENT

Leg Raise

3 Sets

10, 10, 10 Reps

30-45" Rest

Fitness ChallengeWorkout Plan