Beginner / Refresher
General
Beginner
Body
Plan Details
The Beginner / Refresher routine by AnthonyPhillips is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
This is a beginner set up of various workouts to help prep the body for intermediate workout routines. This also serves as a refresher for those who have been out of the fitness game. Enjoy!
Routine detail
Mon
Chest, Triceps and Abs
Est. 92 min
15 exercises
Push-Up
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Band Reverse Fly
3 Sets x 8 Reps
Bench Push-Up
3 Sets x 8 Reps
Band Cross-Over
3 Sets x 8 Reps
Dumbbell Press (Stability Ball)
3 Sets x 8 Reps
Kettlebell One-Arm Floor Press
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Band Reverse Fly
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Stability Ball Dumbbell Kickback
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Stability Ball Pull-In
3 Sets x 8 Reps
Hip Raise
3 Sets x 8 Reps
Tue
Cardio and Abs
Est. 36 min
4 exercises
Jump Rope
1 Set
Running
1 Set
Stability Ball Dumbbell Sit-Up
3 Sets x 20 Reps
Stability Ball Hip Thrust
3 Sets x 20 Reps
Wed
Back and Biceps
Est. 57 min
7 exercises
Dumbbell Alternating Bicep Curl
3 Sets x 15 Reps
Dumbbell Hammer Curl
3 Sets x 15 Reps
Band Alternating Bicep Curl
3 Sets x 15 Reps
Dumbbell Bent-Over Row
3 Sets x 15 Reps
Stability Ball Back Extension
3 Sets x 15 Reps
Kettlebell One-Arm Row
3 Sets x 15 Reps
Dumbbell One-Arm Row
3 Sets x 15 Reps
Thu
Abs
Est. 53 min
8 exercises
Crunch
3 Sets x 15 Reps
Air Bike
3 Sets x 10 Reps
Stability Ball Crunch
3 Sets x 25 Reps
Leg Raise
3 Sets x 10 Reps
Reverse Crunch
3 Sets x 20 Reps
Leg Pull-In
3 Sets x 10 Reps
Plank
3 Sets
Alternating Leg Bridge
3 Sets x 10 Reps
Fri
Legs
Est. 100 min
13 exercises
Band Good Morning
3 Sets x 15 Reps
Band Squat
3 Sets x 15 Reps
Bodyweight Lunge
3 Sets x 15 Reps
Bodyweight Step-Up
3 Sets x 15 Reps
Bodyweight Wall Squat
3 Sets x 15 Reps
Dumbbell Squat
3 Sets x 15 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 15 Reps
Kettlebell Goblet Squat
3 Sets x 15 Reps
Dumbbell Single-Leg Calf Raise
3 Sets x 15 Reps
Dumbbell Calf Raise
3 Sets x 15 Reps
Bridge
3 Sets
Flutter Kick
3 Sets x 15 Reps
Glute Kickback
3 Sets x 15 Reps
Sat
Cardio
Est. 32 min
1 exercise
Walking
1 Set
