Health & Fitness

Beginner’s Weekly Workout Plan

Become the best possible version of you with this beginner weekly workout plan. Since this day-by-day plan uses no equipment except a floor mat, it’s perfect if you’re new to the gym. It has simple but effective moves that will help you tone muscle, increase strength, and improve endurance.

Squats, leg lifts, and push-ups are some of the most useful moves you can possibly do, since they’ll give you the most bang for your buck. Combined with lunges, planks, donkey kicks, and mountain climbers, you’ll get a total body workout guaranteed to kickstart your transformation. All you need is a little motivation and a lot of commitment!

What You’ll Need: a mat to lay on the floor, and all the commitment you can muster.

What to Do: Each day, complete the assigned exercises. Repeat 3 times, with 60-second breaks in between rounds.

Get Your Weekly Workout calendar here.

Below, we’ve included videos showing you how to perform each move. Using proper form helps prevent injuries and ensures you’re getting the most out of your workout.

Sunday – Rest Day

10 Squats
30 Russian Twists
10 Sumo Squats
20 Leg Lifts

20 Walking Lunges
10 Push-Ups
30-Second Plank
5 Push-Ups

10 Squats
20 Mountain Climbers
10 Sumo Squats
20 Plank Hip Twist

Thursday – Rest Day

10 Squats
40 Donkey Kicks (Right Leg)
10 Sumo Squats
40 Donkey Kicks (Left Leg)

20 Walking Lunges
10 Push-Ups
30-Second Plank
5 Push-Ups


Russian Twists

Sumo Squats

Leg Lifts

Walking Lunges

Push Ups


Mountain Climbers

Plank Hip Twist

Donkey Kicks


What did you think of the workout? Let us know in the comments below, and don’t forget to check out the SkinnyMs. Fitness Tips to get the most out of your fitness journey!

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