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30 Day Beginner I
General
Beginner
Body
Plan Details
The 30 Day Beginner I routine is a 30 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
Day 1
Est. 35 min
9 exercises
Walking
1 Set
Alternate Run (1min) and Walk (1.5min)
1 Set
Walking
1 Set
Sit-Up
1 Set x 15 Reps
Crunch
1 Set x 5 Reps
Leg Raise
1 Set x 5 Reps
Plank
1 Set
Push-Up
1 Set x 3 Reps
Bodyweight Squat
3 Sets x 10 Reps
Day 2
Day 2
Est. 22 min
6 exercises
Sit-Up
1 Set x 20 Reps
Crunch
1 Set x 8 Reps
Leg Raise
1 Set x 8 Reps
Plank
3 Sets
Push-Up
1 Set x 4 Reps
Bodyweight Squat
2 Sets x 25 Reps
Day 3
Day 3
Est. 39 min
9 exercises
Walking
1 Set
Alternate Run (1min) and Walk (1.5min)
1 Set
Walking
1 Set
Sit-Up
1 Set x 25 Reps
Crunch
1 Set x 10 Reps
Leg Raise
1 Set x 10 Reps
Plank
1 Set
Push-Up
1 Set x 5 Reps
Bodyweight Squat
3 Sets x 25 Reps
Day 4
Day 4
Est. 8 min
1 exercise
Bodyweight Squat
3 Sets x 20 Reps
Day 5
Day 5
Est. 32 min
8 exercises
Walking
1 Set
Alternate Run (1min) and Walk (1.5min)
1 Set
Walking
1 Set
Sit-Up
3 Sets x 10 Reps
Crunch
1 Set x 12 Reps
Leg Raise
1 Set x 12 Reps
Plank
1 Set
Push-Up
1 Set x 5 Reps
Day 6
Day 6
Est. 25 min
6 exercises
Sit-Up
1 Set x 35 Reps
Crunch
1 Set x 15 Reps
Leg Raise
1 Set x 15 Reps
Plank
1 Set
Push-Up
1 Set x 6 Reps
Bodyweight Squat
3 Sets x 20 Reps
Day 7
Day 7
Est. 42 min
9 exercises
Walking
1 Set
Alternate Run (1.5min) and Walk (2min)
1 Set
Walking
1 Set
Sit-Up
1 Set x 40 Reps
Crunch
1 Set x 20 Reps
Leg Raise
1 Set x 20 Reps
Plank
1 Set
Push-Up
1 Set x 7 Reps
Bodyweight Squat
3 Sets x 30 Reps
Day 8
Day 8
Est. 5 min
1 exercise
Bodyweight Squat
1 Set x 50 Reps
Day 9
Day 9
Est. 39 min
9 exercises
Walking
1 Set
Alternate Run (1.5min) and Walk (2min)
1 Set
Walking
1 Set
Sit-Up
1 Set x 45 Reps
Crunch
1 Set x 30 Reps
Leg Raise
1 Set x 30 Reps
Plank
1 Set
Push-Up
1 Set x 7 Reps
Bodyweight Squat
1 Set x 45 Reps
Day 10
Day 10
Est. 20 min
5 exercises
Sit-Up
1 Set x 50 Reps
Crunch
1 Set x 50 Reps
Leg Raise
1 Set x 30 Reps
Plank
1 Set
Push-Up
1 Set x 8 Reps
Day 11
Day 11
Est. 48 min
9 exercises
Walking
1 Set
Alternate Run (1.5min) and Walk (2min)
1 Set
Walking
1 Set
Sit-Up
1 Set x 55 Reps
Crunch
1 Set x 65 Reps
Leg Raise
1 Set x 33 Reps
Plank
1 Set
Push-Up
1 Set x 9 Reps
Bodyweight Squat
3 Sets x 40 Reps
Day 12
Day 12
Est. 5 min
1 exercise
Bodyweight Squat
1 Set x 40 Reps
Day 13
Day 13
Est. 56 min
12 exercises
Walking
1 Set
Alternate Run (1.5min) and Walk (1.5min)
1 Set
Alternate Run (3min) and Walk (3min)
1 Set
Alternate Run (1.5min) and Walk (1.5min)
1 Set
Alternate Run (3min) and Walk (3min)
1 Set
Walking
1 Set
Sit-Up
3 Sets x 20 Reps
Crunch
3 Sets x 25 Reps
Leg Raise
2 Sets x 20 Reps
Plank
1 Set
Push-Up
1 Set x 9 Reps
Bodyweight Squat
3 Sets x 25 Reps
Day 14
Day 14
Est. 32 min
6 exercises
Sit-Up
1 Set x 65 Reps
Crunch
1 Set x 85 Reps
Leg Raise
2 Sets x 21 Reps
Plank
1 Set
Push-Up
1 Set x 11 Reps
Bodyweight Squat
2 Sets x 25 Reps
Day 15
Day 15
Est. 48 min
11 exercises
Walking
1 Set
Alternate Run (1.5min) and Walk (1.5min)
1 Set
Alternate Run (3min) and Walk (3min)
1 Set
Alternate Run (1.5min) and Walk (1.5min)
1 Set
Alternate Run (3min) and Walk (3min)
1 Set
Walking
1 Set
Sit-Up
2 Sets x 35 Reps
Crunch
3 Sets x 30 Reps
Leg Raise
2 Sets x 21 Reps
Plank
1 Set
Push-Up
1 Set x 12 Reps
Day 16
Day 16
Est. 8 min
1 exercise
Bodyweight Squat
2 Sets x 40 Reps
Day 17
Day 17
Est. 56 min
12 exercises
Walking
1 Set
Alternate Run (1.5min) and Walk (1.5min)
1 Set
Alternate Run (3min) and Walk (3min)
1 Set
Alternate Run (1.5min) and Walk (1.5min)
1 Set
Alternate Run (3min) and Walk (3min)
1 Set
Walking
1 Set
Sit-Up
3 Sets x 25 Reps
Crunch
4 Sets x 25 Reps
Leg Raise
1 Set x 45 Reps
Plank
1 Set
Push-Up
1 Set x 12 Reps
Bodyweight Squat
2 Sets x 25 Reps
Day 18
Day 18
Est. 46 min
6 exercises
Sit-Up
4 Sets x 20 Reps
Crunch
2 Sets x 55 Reps
Leg Raise
2 Sets x 24 Reps
Plank
1 Set
Push-Up
1 Set x 14 Reps
Bodyweight Squat
5 Sets x 25 Reps
Day 19
Day 19
Est. 84 min
15 exercises
Walking
1 Set
Running
1 Set
Walking
1 Set
Running
1 Set
Walking
1 Set
Running
1 Set
Walking
1 Set
Running
1 Set
Walking
1 Set
Sit-Up
1 Set x 85 Reps
Crunch
3 Sets x 40 Reps
Leg Raise
2 Sets x 25 Reps
Plank
1 Set
Push-Up
1 Set x 15 Reps
Bodyweight Squat
2 Sets x 25 Reps
Day 20
Day 20 - REST
Est. 0 min
0 exercises
This day is empty
Day 21
Day 21
Est. 93 min
15 exercises
Walking
1 Set
Running
1 Set
Walking
1 Set
Running
1 Set
Walking
1 Set
Running
1 Set
Walking
1 Set
Running
1 Set
Walking
1 Set
Sit-Up
3 Sets x 30 Reps
Crunch
2 Sets x 65 Reps
Leg Raise
2 Sets x 26 Reps
Plank
1 Set
Push-Up
1 Set x 15 Reps
Bodyweight Squat
3 Sets x 50 Reps
Day 22
Day 22
Est. 59 min
6 exercises
Sit-Up
3 Sets x 32 Reps
Crunch
4 Sets x 35 Reps
Leg Raise
2 Sets x 28 Reps
Plank
1 Set
Push-Up
1 Set x 16 Reps
Bodyweight Squat
4 Sets x 20 Reps
Day 23
Day 23
Est. 89 min
15 exercises
Walking
1 Set
Running
1 Set
Walking
1 Set
Running
1 Set
Walking
1 Set
Running
1 Set
Walking
1 Set
Running
1 Set
Walking
1 Set
Sit-Up
4 Sets x 25 Reps
Crunch
3 Sets x 50 Reps
Leg Raise
2 Sets x 29 Reps
Plank
1 Set
Push-Up
1 Set x 17 Reps
Bodyweight Squat
1 Set x 40 Reps
Day 24
Day 24
Est. 11 min
1 exercise
Bodyweight Squat
4 Sets x 25 Reps
Day 25
Day 25
Est. 82 min
12 exercises
Walking
1 Set
Running
1 Set
Walking
1 Set
Running
1 Set
Walking
1 Set
Running
1 Set
Walking
1 Set
Sit-Up
4 Sets x 27 Reps
Crunch
4 Sets x 40 Reps
Leg Raise
3 Sets x 20 Reps
Plank
1 Set
Push-Up
1 Set x 17 Reps
Day 26
Day 26
Est. 46 min
6 exercises
Sit-Up
2 Sets x 55 Reps
Crunch
2 Sets x 85 Reps
Leg Raise
3 Sets x 20 Reps
Plank
1 Set
Push-Up
1 Set x 18 Reps
Bodyweight Squat
3 Sets x 25 Reps
Day 27
Day 27
Est. 84 min
11 exercises
Walking
1 Set
Running
1 Set
Walking
1 Set
Running
1 Set
Walking
1 Set
Sit-Up
2 Sets x 50 Reps
Crunch
4 Sets x 45 Reps
Leg Raise
2 Sets x 31 Reps
Plank
1 Set
Push-Up
1 Set x 19 Reps
Bodyweight Squat
2 Sets x 25 Reps
Day 28
Day 28
Est. 15 min
1 exercise
Bodyweight Squat
5 Sets x 30 Reps
Day 29
Day 29
Est. 84 min
9 exercises
Walking
1 Set
Running
1 Set
Walking
1 Set
Sit-Up
3 Sets x 40 Reps
Crunch
2 Sets x 95 Reps
Leg Raise
2 Sets x 31 Reps
Plank
1 Set
Push-Up
1 Set x 19 Reps
Bodyweight Squat
3 Sets x 32 Reps
Day 30
Day 30
Est. 64 min
6 exercises
Sit-Up
5 Sets x 25 Reps
Crunch
4 Sets x 50 Reps
Leg Raise
3 Sets x 22 Reps
Plank
1 Set
Push-Up
1 Set x 20 Reps
Bodyweight Squat
7 Sets x 25 Reps
