Be the best version of yourself!
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
Monday
10 Squats
30 Russian Twists
10 Sumo Squats
20 Leg Lifts
Tuesday
20 Walking Lunges
10 Push-Ups
30-Second Plank
5 Push-Ups
Wednesday
10 Squats
20 Mountain Climbers
10 Sumo Squats
20 Plank Hip Twist
Thursday – Rest Day
Friday
10 Squats
40 Donkey Kicks (Right Leg)
10 Sumo Squats
40 Donkey Kicks (Left Leg)
Saturday
20 Walking Lunges
10 Push-Ups
30-Second Plank
5 Push-Ups
Squats
Russian Twists
Sumo Squats
Leg Lifts
Walking Lunges
Push Ups
Planks
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!
How many weeks do you do this
Hi, Adrienne. You can continue this workout each week as many weeks as you like. If you prefer, we have other workout ideas (from beginner to advanced) on our site you might like, too. You can see them here >> https://skinnyms.com/category/fitness/
Do you have a post on supplements/protein suggestions and when to take them (pre workout, post workout, etc)?
Melanie, Here’s some reading on the subject:
https://skinnyms.com/7-clean-protein-powders-favorite-recipes/
https://skinnyms.com/protein-powder-vs-natural-protein-best/
The problem that I have is with finding/staying motivated. Do you have anything that you an recommend for that?
Thank you!
Cheryl, Definitely! We all have periods where a little motivation is needed.
Read and repeat a few of these several times each day, especially when falling asleep and immediately upon waking.
Also, here are some of my favorite mantras.