Beginners 30 Day Quick Start Fitness Plan

Try this Beginners 30 Day Quick Start Fitness Plan and get on the road to a healthier happier you. This is a super easy and fun plan.

30 Day Beginners Guide to Fitness

30 Days to a Happier Healthier You

Beginners 30 Day Quick Start Fitness Plan

 

 

Have fun and get fit in 30 days

 

 

30 Day beginners Quick Start Fitness plan down dog

 

Starting a fitness plan is one of the best gifts you can give yourself and one of the best things you can do for your health.  Before beginning any fitness plan, check with your doctor.

 

Beginning anything new is scary and exciting.  Harness the excitement and get started on your fitness plan.  The key to successfully beginning and, more importantly, sticking with a fitness routine is having a plan.  Let’s get started.

 

30 Days to a Healthier, Happier You

 

This is a great plan for beginners or anyone getting back into exercise after a few months off.

 

Have fun getting into shape

 

Base Cardio Conditioning + Resistance & Core Training

 

We’ll focus on building a strong core, strength and creating flexibility in the hips.  Your core is your powerhouse and by focusing on the core in the first 30 days you will have built a strong foundation to advance in your exercise routine.

 

Cardio - 30 day fitness quick start

 

 

 

Exercises – 30 Day Quick Start Fitness Plan

 

  1. Cat/Cow
  2. Forward Fold
  3. Bird Dog
  4. Downward Facing Dog
  5. Side Plank
  6. Plank
  7. Russian Twists
  8. Crunches
  9. Glute Bridge
  10. Superman
  11. Wall Sit
  12. Walk Downs

 

fitness plan week 1

 

30 Day Quick Start Fitness Plan

 

Week 1

 

Strength Exercises

 

Monday, Wednesday, Friday (or any 3 alternating days)

 

Do 1 set of each of the following exercises and rest 30 to 60 seconds between exercises.

 

Exercise #1: Forward Fold

  • Hold for 30 seconds, taking deep 5 count breaths

Exercise #2:  Cat/Cow

  • Slowly move through cat – cow for about a minute.
  • Matching your breath to the movement – inhale for cow and exhale for cow.

Exercise #3:  Bird Dog

  • 12 repetitions on each side, alternating sides.
  • Rest 30 seconds before moving to the next exercise.
Exercise #4:  Downward Facing Dog
  • Rest a minute in Downward Facing Dog for about a minute
Exercise #5: Side Plank
  • 10 reps each side – holding each rep 10 seconds
  • Rest 30 seconds before moving to the next exercise.
Exercise #6:  Plank
  • Hold plank for 20 seconds.
  • Rest 30 seconds
  • Repeat plank & hold for 20 seconds
  • Do this a total of 5 times
  • Rest 30 seconds before moving to the next exercise.
Exercise #7:  Russian Twists
  • 12 Reps each side
  • Rest 30 seconds before moving to next exercise.
Exercise #8: Crunches
  • 12 reps
  • Rest thirty seconds.
Exercise #9: Glute Bridges
  • 15 reps
  • Rest 30 seconds before beginning your cardio workout.

 

Cardio:
Walk for 20 minutes continuously, 3 or 4 times this week.  Use a walking pace where it is easy and comfortable to hold a conversation.
 
 
 
 

 

Tuesday & Thursday 
Cardio:
Walk for 20 minutes continuously, 3 or 4 times this week.  Use a walking pace where it is easy and comfortable to hold a conversation.

 

yoga downward facing dog

 

30 Day Quick Start Fitness Plan

Week 2

 

Strength Exercises

 

Monday, Wednesday, Friday (or any 3 alternating days)

 

This week we will do a second set of each exercise and add 1 more exercise.

 

Complete both sets of the same exercise before moving to the next exercise.

 

2 Sets Each Exercise

 

Exercise #1: Forward Fold

  • Hold for 30 seconds, taking deep 5 count breaths
  • Repeat

Exercise #2:  Cat/Cow

  • Slowly move through cat – cow for about a minute.
  • Matching your breath to the movement – inhale for cow and exhale for cow.
  • Repeat

Exercise #3:  Bird Dog

  • 12 repetitions on each side, alternating sides.
  • Rest 30 seconds
  • Repeat
  • Rest 30 seconds before moving to the next exercise.
Exercise #4:  Downward Facing Dog
  • Rest a minute in Downward Facing Dog
  • Walk hands slowly back to feet
  • Slowly roll up to standing
  • Repeat Downward Facing Dog
Exercise #5: Side Plank
  • 10 reps each side – holding each rep 10 seconds
  • Rest 30 – 60 seconds
  • Repeat
  • Rest 30 seconds before moving to the next exercise.
Exercise #6:  Plank
  • Hold plank for 20 seconds.
  • Rest 30 seconds
  • Repeat plank & hold for 20 seconds
  • Do this a total of 7 times
  • Rest 30 seconds before moving to the next exercise.
Exercise #7:  Russian Twists
  • 12 Reps each side
  • Rest 30 – 60 seconds between sets
  • Repeat
  • Rest 30 seconds before moving to next exercise.
Exercise #8: Crunches
  • 12 reps
  • Rest 30 – 60 seconds between sets
  • Repeat
  • Rest thirty seconds before moving to next exercise.
Exercise #9: Glute Bridge
  • 15 reps
  • Rest 30 – 60 seconds between sets
  • Repeat
  • Rest thirty seconds before moving to next exercise.
Exercise #10:  Superman
 
  • 15 Reps
  • Rest 10 seconds between reps
  • Rest 30 seconds before beginning your cardio workout.

 

Cardio:
Walk for 25 minutes continuously, 3 or 4 times this week.  Use a walking pace where it is easy and comfortable to hold a conversation.

 

Tuesday & Thursday 
Cardio:
Walk for 25 minutes continuously, 3 or 4 times this week.  Use a walking pace where it is easy and comfortable to hold a conversation

 

 

Ride a bike to get in shape

 

 

30 Day Quick Start Fitness Plan

Week 3

 

Strength Exercises
 
Monday, Wednesday, Friday (or any 3 alternating days)

 

 
Goal:  Complete these exercises as a circuit, going from one exercise to another with 15 – 20 seconds rest between them.  Then repeat.

 

Exercise #1: Forward Fold
  • Hold for 30 seconds, taking deep 5 count breaths
  • Slowly roll up to standing

Exercise #2:  Cat/Cow

  • Slowly move through cat – cow for about a minute.
  • Matching your breath to the movement – inhale for cow and exhale for cow.

Exercise #3:  Bird Dog

  • 12 repetitions on each side, alternating sides.
  • Rest 30 seconds before moving to the next exercise.
Exercise #4:  Downward Facing Dog
  • Rest a minute in Downward Facing Dog
  • Walk hands slowly back to feet
  • Slowly roll up to standing
Exercise #5: Side Plank
  • 10 reps each side – holding each rep 10 seconds
  • Rest 30 seconds before moving to the next exercise.
Exercise #6:  Plank
  • Hold plank for 20 seconds.
  • Rest 20 seconds
  • Repeat plank & hold for 20 seconds
  • Do this a total of 5 times
  • Rest 30 seconds before moving to the next exercise.
Exercise #7:  Russian Twists
  • 12 Reps each side
  • Rest 30 seconds before moving to next exercise.
Exercise #8: Crunches
  • 12 reps
  • Rest thirty seconds before moving to next exercise.
Exercise #9: Glute Bridge
  • 15 reps
  • Rest thirty seconds before moving to next exercise.
Exercise #10:  Superman
  • 15 Reps
  • Rest 10 seconds between reps
  • Rest 30 seconds before beginning your cardio workout

Exercise #11:  Wall Sit

  • Hold for 30 seconds

Exercise #10:  Walk down

  • 5 reps
  • Rest 1 -2 minutes before repeating all exercises in the circuit

 

Tuesday & Thursday 
Cardio:
Walk for or ride a bike for 30 minutes continuously, 3 or 4 times this week.  Use a walking pace where it is easy and comfortable to hold a conversation.
 
Cardio:
Walk for 20 minutes continuously, 3 or 4 times this week.  Use a walking pace where it is easy and comfortable to hold a conversation.
 

 

beginners quick start fitness plan - dumbbells

 

30 Day Quick Start Fitness Plan

Week 4

 

Strength Exercises
Monday, Wednesday, Friday (or any 3 alternating days) 
 
Goal:  Complete 3 circuits of all Exercises
 
 
Exercise #1: Forward Fold
  • Hold for 30 seconds, taking deep 5 count breaths
  • Slowly roll up to standing

Exercise #2:  Cat/Cow

  • Slowly move through cat – cow for about a minute.
  • Matching your breath to the movement – inhale for cow and exhale for cow.

Exercise #3:  Bird Dog

  • 12 repetitions on each side, alternating sides.
  • Rest 30 seconds before moving to the next exercise.
Exercise #4:  Downward Facing Dog
  • Rest a minute in Downward Facing Dog
  • Walk hands slowly back to feet
  • Slowly roll up to standing
Exercise #5: Side Plank
  • 10 reps each side – holding each rep 10 seconds
  • Rest 30 seconds before moving to the next exercise.
Exercise #6:  Plank
  • Hold plank for 20 seconds.
  • Rest 20 seconds
  • Repeat plank & hold for 20 seconds
  • Do this a total of 5 times
  • Rest 30 seconds before moving to the next exercise.
Exercise #7:  Russian Twists
  • 12 Reps each side
  • Rest 30 seconds before moving to next exercise.
Exercise #8: Crunches
  • 12 reps
  • Rest thirty seconds before moving to next exercise.
Exercise #9: Glute Bridge
  • 15 reps
  • Rest thirty seconds before moving to next exercise.
Exercise #10:  Superman
  • 15 Reps
  • Rest 10 seconds between reps
  • Rest 30 seconds before beginning your cardio workout

Exercise #11:  Wall Sit

  • Hold for 30 seconds

Exercise #10:  Walk down

  • 5 reps
  • Rest 1 -2 minutes before repeating all exercises in the circuit

 

Cardio:
Walk for 30 minutes continuously, 3 or 4 times this week.  Use a walking pace where it is easy and comfortable to hold a conversation.
 
 
Tuesday & Thursday 
Cardio:
Walk for 30 minutes continuously, 3 or 4 times this week.  Use a walking pace where it is easy and comfortable to hold a conversation.
 

 

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