This 10-day plan is designed for beginners to build a strong foundation at home. It incorporates a mix of strength, core, and cardio exercises to improve overall fitness.
1
Full Body Strength
4 exercises
Squat
3×10-12
· Legs · 60s rest
💡 Focus on form, keep chest up.
Superman
3×12-15
· Back · 60s rest
💡 Engage glutes and lower back.
Glute Bridge
3×15-20
· Glutes · 60s rest
💡 Squeeze glutes at the top.
Plank
3×30-45 seconds
· Core · 60s rest
💡 Keep body in a straight line.
2
Cardio & Core
5 exercises
Jumping Jacks
3×60 seconds
· Full Body · 45s rest
💡 Keep a brisk pace.
Jump Rope
3×60 seconds
· Cardio · 45s rest
💡 If you have a jump rope.
Crunch
3×15-20
· Abs · 45s rest
💡 Focus on contracting abs.
Bicycle Crunch
3×15-20 per side
· Abs · 45s rest
💡 Twist torso to bring elbow to opposite knee.
Dead Bug
3×10-12 per side
· Core · 45s rest
💡 Keep lower back pressed to the floor.
3
Legs & Glutes Focus
5 exercises
Squat
3×12-15
· Legs · 60s rest
💡 Go as deep as comfortable with good form.
Lunges
3×10-12 per leg
· Legs · 60s rest
💡 Step forward and lower hips until both knees are bent at 90 degrees.
Glute Bridge
3×20-25
· Glutes · 60s rest
💡 Hold for 2 seconds at the top.
Donkey Kick
3×15-20 per leg
· Glutes · 45s rest
💡 Keep core engaged.
Calf Raise
3×20-25
· Calves · 45s rest
💡 Stand on a slightly elevated surface if possible.
4
Upper Body Push & Pull
3 exercises
Tricep Dips
3×10-15
· Triceps · 60s rest
💡 Use a sturdy chair or bench.
Superman
3×15-20
· Back · 60s rest
💡 Focus on controlled movement.
Plank
3×45-60 seconds
· Core · 60s rest
💡 Try to hold longer than Day 1.
5
Active Recovery & Flexibility
5 exercises
Childs Pose
2×30 seconds
· Flexibility · 30s rest
💡 Relax and breathe deeply.
Cat-Cow
2×10-12 cycles
· Flexibility · 30s rest
💡 Move with your breath.
Hip Flexor Stretch
2×30 seconds per leg
· Flexibility · 30s rest
💡 Gentle stretch.
Hamstring Stretch
2×30 seconds per leg
· Flexibility · 30s rest
💡 Keep back straight.
Chest Opener Stretch
2×30 seconds
· Flexibility · 30s rest
💡 Open up the chest and shoulders.
6
Full Body Strength
4 exercises
Squat
4×10-12
· Legs · 60s rest
💡 Increase weight if possible or focus on depth.
Superman
3×15-20
· Back · 60s rest
💡 Focus on a strong contraction.
Glute Bridge
3×20-25
· Glutes · 60s rest
💡 Hold the squeeze at the top.
Plank
3×60 seconds
· Core · 60s rest
💡 Maintain a solid plank.
7
Cardio & Core
5 exercises
Burpee
3×8-10
· Full Body · 60s rest
💡 Modify by stepping back instead of jumping if needed.
Bicycle Crunch
3×20-25 per side
· Abs · 45s rest
💡 Keep the pace steady.
Leg Raise
3×12-15
· Abs · 45s rest
💡 Keep lower back pressed down.
Mountain Climber
3×45 seconds
· Core · 45s rest
💡 Drive knees towards chest.
Side Plank
3×30 seconds per side
· Core · 45s rest
💡 Engage obliques.
8
Legs & Glutes Focus
5 exercises
Goblet Squat
4×10-12
· Legs · 60s rest
💡 Hold a dumbbell if available, otherwise bodyweight.
Lunges
3×12-15 per leg
· Legs · 60s rest
💡 Focus on controlled descent and ascent.
Glute Bridge
3×25-30
· Glutes · 60s rest
💡 Maximum glute squeeze!
Step-Up
3×10-12 per leg
· Legs · 60s rest
💡 Use a stable surface like a sturdy chair or step.
Calf Raise
3×25-30
· Calves · 45s rest
💡 Feel the burn in your calves.
9
Upper Body Push & Pull
4 exercises
Close-Grip Push-Up
3×AMRAP
· Triceps · 60s rest
💡 Focus on triceps activation.
Tricep Dips
3×12-18
· Triceps · 60s rest
💡 Keep elbows tucked in.
Superman
3×20-25
· Back · 60s rest
💡 Full range of motion.
Plank
3×60-75 seconds
· Core · 60s rest
💡 Hold strong!
10
Full Body Conditioning & Core
5 exercises
Jumping Jacks
3×60 seconds
· Full Body · 45s rest
💡 Warm up with some cardio.
Burpee
3×10-12
· Full Body · 60s rest
💡 Try to get a good rhythm.
Squat
3×15
· Legs · 60s rest
💡 Bodyweight, focus on speed and form.
Crunch
3×20-25
· Abs · 45s rest
💡 Finish strong with abs.
Plank
3×60 seconds
· Core · 60s rest
💡 Final plank hold.