Beginners 30-Day Fitness Foundation Plan

If you are new to fitness or want to start a regular exercise routine, you might be wondering where to begin. There are so many options out there, from gym memberships to online classes, but what if you don’t have access to any equipment or don’t want to spend money on fitness?

The good news is that you can get fit and healthy with just your own bodyweight. Bodyweight exercises are movements that use your own weight as resistance, such as squats, push-ups, lunges and planks. They can help you build strength, endurance, flexibility and coordination without any fancy machines or tools.

In this article, I will share with you a 30-day fitness foundation plan that uses only bodyweight exercises. This plan is designed for beginners who want to establish a solid base of fitness and learn the proper form and technique of basic bodyweight movements. It will also help you develop a habit of exercising regularly and improve your overall health and well-being.

How does the plan work?

The plan consists of four weeks of workouts, with three workouts per week and one rest day between each workout. Each workout will take about 20 minutes to complete and will target different muscle groups and skills.

The workouts are based on circuits, which means that you will perform a series of exercises one after another with little or no rest in between. This will keep your heart rate up and burn more calories while also challenging your muscles.

The exercises are chosen from a pool of beginner-friendly bodyweight movements that cover all the major muscle groups and functional movements. You will learn how to do squats, push-ups, lunges, rows, planks and more.

The plan also includes some variations and progressions of these exercises to keep things interesting and prevent boredom. You can modify the exercises according to your own level of fitness and comfort.

The plan follows a simple structure:

– Week 1: Learn the basics

– Week 2: Add some intensity

– Week 3: Mix it up

– Week 4: Challenge yourself

Each week has three different workouts:

– Workout A: Lower body focus

– Workout B: Upper body focus

– Workout C: Full body focus

You can follow this schedule:

– Monday: Workout A

– Tuesday: Rest

– Wednesday: Workout B

– Thursday: Rest

– Friday: Workout C

– Saturday: Rest

– Sunday: Rest

Or you can adjust it according to your own preference and availability.

Before starting each workout, make sure to warm up for at least five minutes with some light cardio (such as jogging, skipping or cycling) and dynamic stretches (such as arm circles, leg swings or torso twists).

After finishing each workout, make sure to cool down for at least five minutes with some static stretches (such as hamstring stretch, chest stretch or quad stretch) and deep breathing.

What are the workouts?

Here are the workouts for each week:

Week 1: Learn the basics

In week 1, the focus is on learning the basic bodyweight movements and establishing proper form and technique. The workouts will be relatively simple and easy to follow, but they will lay the foundation for the rest of the plan.

Workout A: Lower body focus

1. Squats – 2 sets of 10 reps
2. Lunges – 2 sets of 10 reps (5 reps per leg)
3. Glute bridges – 2 sets of 10 reps
4. Calf raises – 2 sets of 10 reps
5. Plank – 2 sets of 20 seconds
6. Side plank – 2 sets of 10 seconds per side

Workout B: Upper body focus

1. Push-ups (modified if necessary) – 2 sets of 10 reps
2. Rows (using a table or chair) – 2 sets of 10 reps
3. Shoulder taps (in plank position) – 2 sets of 10 taps per side
4. Tricep dips (using a chair) – 2 sets of 10 reps
5. Superman (lying on your stomach) – 2 sets of 10 reps

Workout C: Full body focus

1. Jumping jacks – 2 sets of 10 reps
2. Mountain climbers – 2 sets of 10 reps per leg
3. Burpees (modified if necessary) – 2 sets of 5 reps
4. Plank jacks – 2 sets of 10 reps
5. Bicycle crunches – 2 sets of 10 reps per side

Remember to adjust the exercises and reps according to your own fitness level and comfort. It’s better to start with easier modifications and gradually progress as you feel more confident and strong. Don’t forget to warm up and cool down properly before and after each workout to prevent injury and maximize the benefits.

Week 2: Add some intensity

In week 2, you will start to add some intensity and challenge to your workouts by increasing the reps and sets, and incorporating some more advanced variations of the basic exercises.

Workout A: Lower body focus

1. Squats – 3 sets of 12 reps
2. Lunges – 3 sets of 12 reps (6 reps per leg)
3. Jump squats – 2 sets of 10 reps
4. Glute bridges with leg lift – 2 sets of 12 reps (6 reps per leg)
5. Single-leg calf raises – 2 sets of 12 reps per leg
6. Side plank with leg lift – 2 sets of 10 reps per side

Workout B: Upper body focus

1. Push-ups – 3 sets of 12 reps (modified or full)
2. Rows with leg lift – 3 sets of 12 reps (6 reps per side)
3. Pike push-ups (using a chair or wall) – 2 sets of 10 reps
4. Tricep dips with leg lift – 2 sets of 12 reps (6 reps per leg)
5. Superman with arm and leg lift – 2 sets of 12 reps

Workout C: Full body focus

1. Jumping jacks – 3 sets of 15 reps
2. Mountain climbers with twist – 3 sets of 12 reps per side
3. Burpees with push-up – 2 sets of 8 reps
4. Plank with hip dips – 2 sets of 12 reps (6 reps per side)
5. Reverse crunches – 2 sets of 12 reps

Remember to focus on maintaining good form and control, even as you increase the intensity. Take breaks as needed, and don’t push yourself too hard too fast. Gradual progress is key to avoiding injury and achieving long-term results.

Week 3: Mix it up

In week 3, you will continue with bodyweight exercises only but will mix things up by introducing some new exercises and changing up the order of the circuits. This will challenge your body in new ways and help prevent boredom.

Workout A: Lower body focus

1. Bulgarian split squats – 3 sets of 10 reps per leg
2. Curtsy lunges – 3 sets of 12 reps (6 reps per leg)
3. Calf raises with pulse – 2 sets of 15 reps
4. Glute kickbacks – 2 sets of 12 reps per leg
5. Plank leg lifts – 2 sets of 12 reps (6 reps per leg)

Workout B: Upper body focus

1. Diamond push-ups – 3 sets of 10 reps
2. Reverse snow angels – 3 sets of 12 reps
3. Pike push-ups with leg lift – 2 sets of 8 reps
4. Triceps dips with leg extension – 2 sets of 10 reps
5. Superman with arm and leg lift and hold – 2 sets of 12 reps

Workout C: Full body focus

1. Squat jumps – 3 sets of 10 reps
2. Plank with shoulder taps – 3 sets of 10 reps (5 reps per side)
3. Jumping lunges – 2 sets of 8 reps (4 reps per leg)
4. Side plank with hip dip and leg lift – 2 sets of 8 reps (4 reps per side)
5. Bicycle crunches – 2 sets of 12 reps (6 reps per side)

Week 4: Challenge Yourself

In the final week of the 30-Day Fitness Foundation Plan, you will take on more challenging bodyweight exercises to push yourself to new levels of fitness. Remember to focus on proper form and technique, and modify the exercises as needed.

Workout A: Lower Body Focus

1. Pistol Squats (or Assisted Pistol Squats) – 3 sets of 8 reps per leg
2. Jumping Lunges with Knee Drive – 3 sets of 10 reps per leg
3. Single-Leg Deadlifts – 2 sets of 10 reps per leg
4. Glute Bridge with Leg Extension – 2 sets of 12 reps per leg
5. Standing Calf Raises with Hold – 2 sets of 12 reps per leg (hold for 5 seconds on the last rep)

Workout B: Upper Body Focus

1. Spiderman Push-Ups – 3 sets of 8 reps per side
2. Plank to Side Plank with Hip Dip – 3 sets of 8 reps per side
3. Commando Rows (You can use weights) – 2 sets of 10 reps per side
4. T Push-Ups – 2 sets of 8 reps per side
5. Dolphin Push-Ups – 2 sets of 10 reps

Workout C: Full Body Focus

1. Burpees with Tuck Jump – 3 sets of 8 reps
2. Inchworms with Push-Up – 3 sets of 6 reps
3. Mountain Climbers with Knee Tuck(one or both) – 2 sets of 20 reps
4. Plank with Leg Lift and Reach – 2 sets of 8 reps per side
5. Hollow Body Hold – 2 sets of 30 seconds

Remember to warm up for at least five minutes before each workout with some light cardio and dynamic stretches. After each workout, cool down for at least five minutes with some static stretches and deep breathing.

Congratulations!

You have completed the 30-day fitness foundation plan and developed a habit of exercising regularly. Remember that fitness is a journey, not a destination, and there is always room for improvement and growth. You can continue to challenge yourself with new variations and progressions of bodyweight exercises, or you can explore other forms of physical activity that interest you. The most important thing is to stay consistent, listen to your body, and have fun.

Don’t forget to share this workout plan with your friends!
Good luck on your fitness journey!

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