A friendly entry point for absolute beginners starting their fitness journey.
WORKOUT SUMMARY
Main Goal
Balance and Coordination
Workout Type
Strength Training
Fitness Level
Beginner
Program Duration
21-Day
Days Per Week
5 Days/week
Time Per Workout
20–30 minutes
Equipment Required
None
Target Gender
Other
A friendly entry point for absolute beginners starting their fitness journey.
This 21-day plan builds foundational movement patterns, posture, and stamina with easy-to-follow bodyweight exercises and mobility work. No equipment needed. Each session is short, empowering, and builds consistency with a mix of strength, posture drills, and core control — perfect for easing into a lifelong fitness habit.
Day 1 – Foundation Flow
| Exercise | Sets | Reps |
| arm leg raise | 3 | 12-15 |
| Bird Dog | 3 | 12-15 |
| cat cow | 3 | 15-20 |
| Seated Toe Touches | 3 | 10-12 per leg |
| Superman exercise | 3 | 12-15 |
| Kneeling T Spine Rotation | 3 | 10 |
| Supine Spinal Twist | 3 | 15-30 sec |
Day 2 – Posture & Core Control
| Exercise | Sets | Reps |
| seated back extension | 3 | 12-15 |
| Standing Toe Touches | 3 | 15-20 sec |
| arm leg raise | 3 | 12-15 |
| Bird Dog | 3 | 12-15 |
| Floor Hyperextension | 3 | 12-15 |
| Supine Spinal Twist | 3 | 15-30 sec |
Day 3 – Light Strength (Full Body)
| Exercise | Sets | Reps |
| Bodyweight Squats | 3 | 15--20 |
| Wall Push ups | 3 | 12-15 |
| Push Up to Renegade Row | 3 | 6-10 |
| Dumbbell Calf Raise | 3 | 15-20 |
| Bird Dog | 3 | 12-15 |
| seated back extension | 3 | 12-15 |
Day 4 – Mobility Reset
| Exercise | Sets | Reps |
| cat cow | 3 | 15-20 |
| Bow Yoga Pose | 3 | 20-30 sec |
| Lying Upper Body Rotation | 3 | 10-12 |
| Seated Hamstring Stretch | 3 | 20-30 seconds per leg |
| Kneeling T Spine Rotation | 3 | 10 |
| Dhanurasana Rocking Bow Pose | 3 | 20-30 sec |
Day 5 – Core & Balance
| Exercise | Sets | Reps |
| Superman exercise | 3 | 12-15 |
| Bird Dog | 3 | 12-15 |
| arm leg raise | 3 | 12-15 |
| Rolling Like a Ball crab | 3 | 10-15 |
| Supine Spinal Twist | 3 | 15-30 sec |
| cat cow | 3 | 15-20 |
