Free Basic Training Plan
Week 1-4: Building a Foundation
Day 1: Cardiovascular Conditioning
- 30 minutes of brisk walking or cycling
- Start slow and gradually increase your pace
Day 2: Strength Training
- Bodyweight exercises like push-ups, squats, and planks
- 2 sets of 10-12 repetitions for each exercise
Day 3: Rest or Light Activity
- Gentle stretching or yoga
Day 4: Cardiovascular Conditioning
- 30 minutes of jogging or swimming
- Increase intensity and duration
Day 5: Strength Training
- Continue bodyweight exercises
- 2 sets of 10-12 repetitions for each exercise
Day 6: Rest or Light Activity
- Restorative yoga or stretching
Day 7: Rest
- Complete rest day to allow your body to recover
Week 5-8: Increasing Intensity
Day 1: Cardiovascular Conditioning
- 40 minutes of running, cycling, or other cardio activity
- Aim to challenge yourself more
Day 2: Strength Training
- Progress to more challenging bodyweight exercises
- 3 sets of 10-12 repetitions
Day 3: Rest or Light Activity
- Light yoga or mobility work
Day 4: Cardiovascular Conditioning
- Intervals (e.g., alternate between fast and slow running or cycling for 30 minutes)
Day 5: Strength Training
- Introduce dumbbell or resistance band exercises
- 3 sets of 10-12 repetitions
Day 6: Rest or Light Activity
- Yoga or stretching
Day 7: Rest
- Complete rest day for recovery
Week 9-12: Progress and Variation
Day 1: Cardiovascular Conditioning
- 45 minutes of high-intensity cardio or try a new activity (e.g., swimming, dancing)
Day 2: Strength Training
- Continue to increase resistance or weight
- 3 sets of 10-12 repetitions
Day 3: Rest or Light Activity
- Focus on flexibility and mobility exercises
Day 4: Cardiovascular Conditioning
- Add hill sprints, incline runs, or other challenging variations
Day 5: Strength Training
- Incorporate new exercises and variations
- 3 sets of 10-12 repetitions
Day 6: Rest or Light Activity
- Restorative yoga or foam rolling
Day 7: Rest
- Complete rest day for recovery
This is a basic training plan that can be adapted to different fitness levels and goals.
Remember to consult a healthcare professional before starting a new exercise program, especially if you have any underlying health conditions.
Additionally, stay hydrated, maintain a balanced diet, and prioritize sleep for overall well-being.
Adjust the plan as needed to align with your specific objectives and preferences.
Our website is not liable for any consequences arising from plan usage.