7-Day Plan
Build full-body strength, improve core control and stay consistent with this balanced 7-day workout plan.
This 7-day plan combines full-body strength, lower body training, upper body work, core-focused sessions and recovery into one balanced weekly schedule. Start with approachable full-body movement, build intensity through targeted strength days, recover midweek, then finish with a stronger full-body challenge and a gentle mobility reset.
Week 1
0% Complete
30 min · Easy · Mat Only
A beginner-friendly full-body strength workout using just your body weight. This low-impact routine combines standing and floor exercises to strengthen the legs, glutes, upper body and core, with a warm-up and stretching included. Why we picked this video A complete full-body workout designed for beginners Uses low-impact bodyweight exercises Combines standing and floor-based strength work […]
45 min · Hard · Equipment Required
A high-volume lower body strength workout focused on the glutes, legs and unilateral control. The session uses dumbbells, resistance bands, a bench, a mat and a wall, with repeating trisets and a final banded glute burnout for an extra strength and endurance challenge. Why we picked this video Strong glute-focused lower body structure Uses repeating […]
15 min · Easy · Equipment Required
Strengthen and tone your arms, shoulders, chest, and back with this beginner-friendly dumbbell workout. Featuring simple, easy-to-follow exercises, this session is a great way to build upper-body strength and muscular endurance at home without complicated movement patterns. Why we picked this video Easy-to-follow exercise selection Great introduction to upper-body strength training Targets multiple upper-body muscle […]
Recovery and regeneration
Give your body time to recover before the next workout.
Rest & Recover
5 min · Easy · Mat Only
A quick, beginner-friendly core workout designed to strengthen your abs and build core stability. All exercises are performed on the floor, making a mat the only equipment you need. Exercises: Cross Knee + Toe Touch – Right & Left, Bicycle Crunches, Reverse Crunches, Crunch Holds. Why we picked this video A focused core workout in […]
50 min · Medium · Equipment Required
This challenging full-body dumbbell workout combines strength training, muscular endurance, and calorie-burning conditioning into one efficient 50-minute session. Led by ByBlondie, the workout uses a variety of compound and isolation exercises to target the entire body while keeping the heart rate elevated throughout. The session is ideal for exercisers looking to build strength, improve endurance, […]
20 min · Easy · Mat Only
This gentle 20-minute stretching session by Katie Austin is designed to help release physical tension, reduce stress, and improve overall mobility. The workout flows smoothly from one stretch to the next, creating a calming experience that feels part stretching routine, part mobility session, and part active recovery workout. Why we picked this video Excellent full-body […]
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7 videos in this plan
8 videos in this plan
6 videos in this plan
6 videos in this plan
7 videos in this plan
7 videos in this plan
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