A 30–40 minute, no-weight, full-body workout plan focusing on flexibility and balance for beginners.
General Guidelines
- Warm-Up (5 minutes): Dynamic warm-up to prepare muscles.
- Main Workout (20–25 minutes): Perform exercises in a circuit or sequentially, focusing on form.
- Cool-Down (5–10 minutes): Static stretches for flexibility and recovery.
- Equipment: No weights; yoga mat optional.
- Rest: 30–60 seconds between exercises.
- Progression: Start with 1–2 sets, increase to 3 as confidence grows. Hold stretches for 15–30 seconds per side.
Day 1: Lower Body Focus (Hips, Legs, Glutes)
Duration: 30–35 minutes
Warm-Up (5 minutes)
- March in Place with High Knees: 1 minute
- Leg Swings (front-to-back, side-to-side): 30 seconds per leg
- Torso Twists: 1 minute
- Walking Lunges with Arm Circles: 1 minute
- Ankle Circles: 30 seconds per direction
Main Workout (20 minutes)
- Bodyweight Squats with Pause: Feet shoulder-width, squat, pause 3 seconds, rise. 10–12 reps, 2 sets.
- Single-Leg Balance Hold: Stand on one leg, hold 20–30 seconds. 2 sets per side.
- Lunges with Reach: Lunge forward, reach arms overhead, return. 8–10 reps per side, 2 sets.
- Hamstring Stretch with Balance: Heel on ground, hinge at hips, hold 20–30 seconds. 2 sets per side.
- Side Leg Lifts: Lift leg to side, hold briefly, lower. 10 reps per side, 2 sets.
Cool-Down (5–10 minutes)
- Seated Forward Fold: Stretch hamstrings, hold 30 seconds.
- Butterfly Stretch: Soles together, stretch inner thighs, hold 30 seconds.
- Hip Flexor Stretch: Lunge position, push hips forward, hold 20 seconds per side.
- Cat-Cow Stretch: 1 minute for spinal mobility.
Day 2: Upper Body Focus (Shoulders, Chest, Arms)
Duration: 30–35 minutes
Warm-Up (5 minutes)
- Arm Circles (forward, backward): 1 minute each
- Shoulder Rolls: 1 minute
- Cat-Cow Stretch: 1 minute
- Standing Side Bends: 1 minute
- Wrist Circles: 30 seconds per direction
Main Workout (20 minutes)
- Inchworms: Bend, walk hands to plank, walk back, stand. 8–10 reps, 2 sets.
- T-Stand Balance: Lean forward, extend leg back, arms out, hold 20 seconds. 2 sets per side.
- Push-Up to Downward Dog: Push-up (knees if needed), shift to downward dog. 8–10 reps, 2 sets.
- Thread-the-Needle: Thread arm under body, rest shoulder, hold 20 seconds. 2 sets per side.
- Standing Arm Swings with Balance: Stand on one leg, swing opposite arm, 10 swings per side, 2 sets.
Cool-Down (5–10 minutes)
- Cross-Body Shoulder Stretch: Hold 20 seconds per arm.
- Chest Opener: Clasp hands behind back, lift, hold 30 seconds.
- Triceps Stretch: Pull elbow overhead, hold 20 seconds per side.
- Neck Stretch: Tilt head to side, hold 20 seconds per side.
Day 3: Core Focus (Abs, Obliques, Lower Back)
Duration: 30–35 minutes
Warm-Up (5 minutes)
- Torso Twists: 1 minute
- Hip Circles: 1 minute
- Cat-Cow Stretch: 1 minute
- Bird-Dog: Extend opposite arm/leg, 1 minute
- March in Place: 1 minute
Main Workout (20 minutes)
- Plank with Hip Dips: Forearm plank, dip hips side to side. 10 dips per side, 2 sets.
- Tree Pose: Foot on thigh/calf, hands at heart/overhead, hold 20–30 seconds. 2 sets per side.
- Seated Spinal Twist: Cross-legged, twist torso, hold 20 seconds per side. 2 sets.
- Bird-Dog Hold: Extend arm/leg, hold 15 seconds. 2 sets per side.
- Dead Bug: Lie on back, lower opposite arm/leg, 10 reps per side, 2 sets.
Cool-Down (5–10 minutes)
- Child’s Pose: Stretch lower back, hold 30 seconds.
- Supine Twist: Pull knee across body, hold 20 seconds per side.
- Cobra Stretch: Press up, stretch abs, hold 20 seconds.
- Seated Forward Fold: Stretch lower back, hold 30 seconds.
Day 4: Full-Body Balance & Mobility
Duration: 35–40 minutes
Warm-Up (5 minutes)
- High Knees: 1 minute
- Arm Swings with Side Steps: 1 minute
- Hip Circles: 1 minute
- Cat-Cow Stretch: 1 minute
- Leg Swings: 30 seconds per leg
Main Workout (25 minutes)
- Warrior III Pose: Hinge forward, extend leg back, arms forward, hold 15–20 seconds. 2 sets per side.
- Side Lunges with Reach: Side lunge, reach arm overhead, 8 reps per side, 2 sets.
- Standing Figure-Four Stretch: Ankle over knee, sit back, hold 20 seconds. 2 sets per side.
- Plank to Side Plank: Rotate to side plank, hold 10 seconds, alternate. 2 sets per side.
- Single-Leg Toe Touch: Stand on one leg, touch toes, 8–10 reps per side, 2 sets.
Cool-Down (5–10 minutes)
- Standing Quad Stretch: Hold foot, stretch quad, 20 seconds per side.
- Side Bend Stretch: Reach arm overhead, 20 seconds per side.
- Seated Forward Fold: Stretch hamstrings/back, hold 30 seconds.
- Deep Breathing (Cross-Legged): 1 minute.
Day 5: Active Recovery & Flexibility
Duration: 30 minutes
Warm-Up (5 minutes)
- Slow March with Arm Circles: 1 minute
- Neck Rolls: 1 minute
- Cat-Cow Stretch: 1 minute
- Hip Circles: 1 minute
- Ankle Rolls: 1 minute
Main Workout (20 minutes)
- Flowing Bridge: Lift hips into bridge, lower slowly, 10–12 reps, 2 sets.
- Chair Pose with Hold: Squat, arms overhead, hold 20 seconds, 2 sets.
- Standing Side Stretch with Balance: Stand on one leg, reach arm to side, hold 20 seconds. 2 sets per side.
- Low Lunge with Twist: Low lunge, twist torso, hold 20 seconds. 2 sets per side.
- Heel-to-Toe Walk: Walk heel to toe, 10 steps forward/back, 2 sets.
Cool-Down (5–10 minutes)
- Pigeon Stretch: Stretch hips, hold 30 seconds per side.
- Seated Spinal Twist: Stretch back, hold 20 seconds per side.
- Child’s Pose: Stretch lower back, hold 30 seconds.
- Full-Body Stretch (lie on back, arms/legs extended): 1 minute.
Tips for Success
- Form First: Prioritize proper form to prevent injury.
- Breathing: Inhale during preparation, exhale during effort/stretch.
- Progress Gradually: Increase hold times or reps as strength improves.
- Hydration & Rest: Drink water, rest on Days 6–7 or do light activity.
- Modifications: Use a wall/chair for balance support if needed.