Plan A: Bodyweight Starter (No Equipment)
A 3-day-per-week programme for beginners. Each session takes approximately 25–30 minutes and can be performed at home or in a park.
Session Structure (3 rounds)
- Bodyweight squats — 12 reps
- Push-ups (knees or toes) — 8–10 reps
- Reverse lunges — 8 per leg
- Plank hold — 20–30 seconds
- Glute bridges — 12 reps
- Superman holds — 10 reps (2-second hold at top)
Rest 45–60 seconds between rounds. Progress by adding reps or a fourth round every two weeks.
Plan B: Dumbbell & Kettlebell Strength (3 Days/Week)
An intermediate plan requiring dumbbells and one kettlebell. Sessions take 35–45 minutes.
Day 1 — Upper Body
- Dumbbell bench press — 3 × 10
- Bent-over dumbbell row — 3 × 10
- Overhead press — 3 × 8
- Band pull-apart — 3 × 15
- Farmer's carry — 3 × 30 m
Day 2 — Lower Body
- Goblet squat — 3 × 12
- Romanian deadlift — 3 × 10
- Walking lunges — 3 × 8/leg
- Kettlebell swing — 3 × 15
- Calf raises (weighted) — 3 × 15
Day 3 — Full Body + Conditioning
- Dumbbell thruster — 3 × 10
- Renegade row — 3 × 6/side
- Step-ups (weighted) — 3 × 8/leg
- Dead bug — 3 × 10/side
- Kettlebell swing — 4 × 20 (every 90 s)
Plan C: 4-Week Cardio Progression
A walk-to-run programme suitable for those building aerobic fitness from a low base. Three sessions per week, 25–35 minutes each.
| Week | Walk | Jog | Intervals | Total |
|---|---|---|---|---|
| 1 | 2 min | 1 min | 8 rounds | 24 min + 5 min warm-up/cool-down |
| 2 | 90 sec | 90 sec | 8 rounds | 24 min + 5 min |
| 3 | 1 min | 2 min | 7 rounds | 21 min + 5 min |
| 4 | 1 min | 3 min | 6 rounds | 24 min + 5 min |
Jog at a pace where you can still speak short sentences. If a week feels too challenging, repeat it before progressing.
Mobility Add-On (10 Minutes)
Perform before or after any session above. Hold each position for 30–40 seconds.
Hip 90/90 Stretch
Sit on the floor, one leg in front and one behind, both bent at 90°. Lean forward gently over the front shin. Switch sides.
Cat-Cow
On hands and knees, alternate between rounding and arching the spine. Synchronise with slow breathing. 10 reps.
World's Greatest Stretch
From a lunge position, place one hand on the floor and rotate the opposite arm toward the ceiling. 5 per side.
Overhead Reach & Side Bend
Stand tall, interlace fingers overhead, lean gently to one side. Hold, then switch. Targets lateral trunk flexibility.