For women / Beginner
Women’s Beginner Plan
Learn the movements and build a starting routine. Preview every day and choose a short or extended sequence.
Your 30-day overview
Day numbers show the sequence. Add rest days as needed.
Squats & Lunges
10 / 19 movements
Day 2Glutes on the Mat
10 / 19 movements
Day 3Abs & Push-Ups
10 / 19 movements
Day 4Legs & Back Basics
10 / 19 movements
Day 5Crunches & Push-Ups
10 / 19 movements
Day 6Arms & Chest
10 / 19 movements
Day 7Gentle Reset
10 / 19 movements
Day 8Core & Legs
10 / 19 movements
Day 9Lunges & Hamstrings
10 / 19 movements
Day 10Toned Arms
10 / 19 movements
Day 11Legs & Glutes
10 / 19 movements
Day 12Tighter Middle
10 / 19 movements
Day 13Legs, Arms & Back
10 / 19 movements
Day 14Stretch & Breathe
10 / 19 movements
Day 15Halfway Core Check
10 / 19 movements
Day 16Legs That Carry You
10 / 19 movements
Day 17Push-Ups & Planks
10 / 19 movements
Day 18Legs & Core
10 / 19 movements
Day 19Deep Core
10 / 19 movements
Day 20Legs & Arms
10 / 19 movements
Day 21Slow & Easy
10 / 19 movements
Day 22Core & Planks
10 / 19 movements
Day 23Glutes & Hamstrings
10 / 19 movements
Day 24Upper Body Push
10 / 19 movements
Day 25Squats & Crunches
10 / 19 movements
Day 26Core Finale
10 / 19 movements
Day 27Last Leg Day
10 / 19 movements
Day 28Soft Landing
10 / 19 movements
Day 29Dress Rehearsal
10 / 19 movements
Day 30Final Round
10 / 19 movements
Two ways to follow each day
Short keeps the core sequence. Extended adds movements inside the warm-up, main work and cool-down. Open a day to compare both versions and view its demonstrations.