This is a 4-week workout program for beginners which builds full body strength with progressive overload.
This is a printable PDF file with a workout plan, outlining 14 workouts (three workouts during the first two weeks and four workouts during the third and forth weeks).
Each workout consists of five body weight exercises you can do anywhere. No equipment or experience needed.
NO EQUIPMENT: You literally don't need anything to perform these exercises. This program is body weight ONLY
NO JUDGEMENT: Exercise in the comfort of your own home
NO BULLSHIT: I will not promise you weight loss or visible abs after four weeks. What I can promise you that you will build strength, which is so much more empowering
FAQ:
1: I'm a complete beginner, I can't hold a plank or do a push-up, will I be able to perform these exercises?
Yes, the program is designed for complete beginners. We'll start slow and progress to more challenging versions of exercises, including a push-up and a pistol squat! However, you can control how fast you progress and there's always an option to stick with an easier option.
2: Will I lose weight during this program?
No. Your weight loss goals should be addressed separately with change in your diet. This program is designed to build strength and get you into the habit of exercising regularly.
3: I'm having a knee pain, will I be able to do these exercises?
If you suffer from any chronic pain or medical condition, please consult with your physician before engaging in this (or any!) exercise program.
4: Can I get a refund if I don't like the program or can't stick to it?
No refunds are accepted. However, I'm always open to your feedback about the program, so please don't hesitate to reach out.
5: Do you guarantee results?
Your results will fully depend on your consistency and commitment. If you stick to this plan and complete each workout, getting stronger is guaranteed.
6: I was able to complete week 1 but then it gets too hard for me. What should I do?
If you can't perform a more difficult version of the exercise, stay with the modified version. You should always listen to your body.
7: How long are these workouts?
The exact time will depend on your pace and you can choose to go faster or take more time and breaks during each workout. They all consist of 3-4 rounds of 5 exercises, so you should plan anywhere between 15-30 minutes.
8: What else should I do in addition to this to see more results?
I recommend at least a few minutes of warm up before and cool down after each workout. Adding more movement to your day always helps - a daily walk would be a nice addition!
READ THIS BEFORE YOU BUY:
If you are suffering from a chronic medical condition, pain, injury, recovering from a surgery, pregnant or recently postpartum, please consult with your physician before engaging in this exercise program.
By purchasing the program, you agree to the Terms and Conditions of this website and understand that you perform these exercises at your own risk.