Beginner week
Today · Sunday
Rest day
Next workout: Monday, upper body
Today · Monday
Upper body
FirstWarm-up5 minAfterStretching5 min
Today · Tuesday
Easy cardio
AfterStretching5 minToday · Wednesday
Legs
FirstWarm-up5 minAfterStretching5 min
Today · Thursday
Rest or stretching
Rest, or do the stretching routine twice (about 10 min).
OptionalStretching5 minNext workout: Friday, core
Today · Friday
Core
FirstWarm-up5 minAfterStretching5 min
Today · Saturday
Full-body circuit
FirstWarm-up5 minCircuit 3 rounds · 60 s rest between rounds
The week
SundayToday
Rest
MondayToday
Upper body
TuesdayToday
Easy cardio
WednesdayToday
Legs
ThursdayToday
Rest or stretching
Rest, or do the stretching routine twice (about 10 min).
OptionalStretching5 minFridayToday
Core
SaturdayToday
Full-body circuit
Circuit 3 rounds · 60 s rest between rounds