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Beginner's Guide to Home Workouts
Beginner's Guide to Home Workouts — a free beginner-level guide covering beginner's guide to home workout. Learn with clear explanations, real...
What you will learn
- Understanding Home Workout Basics
- Setting Up a Safe Workout Space
- Essential Equipment for Beginners
- Designing a Balanced Routine
- Mastering Core Bodyweight Exercises
- Progression, Tracking, and Goal Setting
- Nutrition Basics for Home Fitness
- Staying Motivated & Overcoming Barriers
- Adapting Workouts for Common Limitations
- Creating a Weekly Schedule & Recovery Plan
1. Understanding Home Workout Basics
What Exactly Is a “Home Workout”? Imagine Maya, a busy marketing coordinator who works 9‑to‑5, picks up her two kids from school, and still wants to feel stronger and more energetic. The nearest gym is a 20‑minute drive away, and the membership fee is more than her monthly groceries. One evening, she rolls out a yoga mat in her living‑room, follows a free video on her phone, and finishes a 30‑minute circuit that leaves her sweaty but smiling. That moment is a home workout. A home workout is any exercise routine performed inside—or immediately around—your residence, using the space, furniture, or equipment you already have (or can acquire inexpensively). It can be as simple as a body‑weight circuit in a bedroom, a yoga flow on a balcony, or a kettlebell routine in a garage. The key characteristic is that the primary training environment is your home, not a commercial fitness facility. How Home Training Differs From Gym Training | Aspect | Typical Gym Training | Typical Home Training | |--------|----------------------|-----------------------| | Location | Dedicated fitness center, often large and equipped with a wide range of machines. | Your living room, bedroom, garage, or backyard. | | Equipment Access | Vast selection of cardio machines, weight stacks, specialty tools (e.g., rowing machines). | Limited to what you own or can afford—body weight, a pair of dumbbells, resistance bands, etc. | | Cost Structure | Monthly or annual membership fees, sometimes additional class fees. | One‑time purchase of basic gear; many resources are free (online videos, apps). | | Scheduling Flexibility | Open during set hours; may be crowded during peak times. | Anytime you choose—no crowds, no waiting for machines. | | Atmosphere | Shared space with other members, music, and often a “gym culture.” | Private, customizable (music, lighting, temperature). | Both environments can deliver effective strength, cardio, flexibility, and mobility training. The main difference lies in where you train, what tools you rely on, and how you structure your sessions. --- Why Train at Home? The Core Benefits 1. Cost Savings - Membership Fees: A typical gym membership in many regions ranges from \$30 to over \$100 per month. Over a year, that adds up to \$360‑\$1,200. - Equipment Investment: A basic home setup—adjustable dumbbells, a yoga mat, resistance bands—can be purchased for under \$150. - Free Resources: YouTube, fitness apps, and community forums provide thousands of guided workouts at no cost. 2. Flexibility & Convenience - Any Time, Any Day: No need to fit a workout around class schedules or peak hour crowds. - Zero Commute: Save the minutes (or hours) spent traveling to and from a gym. - Adaptable to Life’s Rhythms: If a child falls ill …
2. Setting Up a Safe Workout Space
Visualize the Space Before You Move Anything When the idea of a “home workout” first sparks, the mental picture is often a blank room where you can swing a kettlebell, stretch, or do a quick HIIT circuit. But before you start moving furniture, take a moment to measure and map the area you intend to use. 1. Measure, Sketch, and Decide 1. Grab a tape measure (or a smartphone app). Record the length, width, and height of each potential zone. 2. Draw a simple floor plan on paper or a free digital tool (e.g., SketchUp Free). Mark doors, windows, and any permanent fixtures. 3. Identify traffic flow – the path you normally walk through the room. A workout zone should sit outside this main corridor to avoid accidental trips. Scenario: Alex lives in a studio apartment. By measuring his living‑room corner (3 m × 2 m) and noting the doorway that opens onto the kitchen, he decides to place his mat opposite the window, keeping the center of the room clear for daily movement. 2. Choose the Right Spot - Ceiling height matters if you plan on overhead movements (e.g., jump rope, pull‑ups). Aim for at least 2.4 m (8 ft) clearance. - Floor load capacity is a hidden factor. Heavy dumbbells or a compact home‑gym bench can stress a weak floor (especially on upper‑level apartments). If you hear creaking, consider spreading weight with a sturdy board. - Noise considerations – If you share walls, a carpeted area or rubber flooring can reduce impact sounds for neighbors. Tip: Align the zone with a natural source of light (a window) when possible. Sunlight improves mood and reduces the need for extra lighting fixtures, tying back to the “Atmosphere” advantage discussed in Understanding Home Workout Basics. --- Flooring Foundations: Cushion, Grip, and Protection The surface you stand, jump, or roll on is the first line of defense against injuries. 1. Why Flooring Matters - Impact absorption protects joints when you do plyometrics or drop‑downs. - Traction prevents slipping during dynamic moves (e.g., lunges, burpees). - Equipment safety – a sturdy floor stops a barbell from denting or cracking the surface. 2. Common Flooring Options | Material | Cost | Slip‑Resistance | Load‑Capacity | Ideal For | |----------|------|----------------|---------------|-----------| | Rubber gym mats (single‑piece or puzzle) | $$ | High | High | General workouts, heavy weights | | Interlocking foam tiles | $ | Moderate | Moderate | Light cardio, yoga, pilates | | Carpet + rug | $ | Low (unless low‑pile) | Low‑moderate | Stretching, low‑impact routines | | Hardwood (finished) | $$$ | Low‑moderate | High (with protective mat) | Aesthetic spaces, bodyweight moves | | Vinyl or linoleum | …
3. Essential Equipment for Beginners
A Real‑World Start‑Up: Maya’s Living‑Room Gym Maya lives in a one‑bedroom apartment, works full‑time, and wants to feel stronger without paying for a gym membership. She has a small spare corner, a laptop for streaming videos, and a modest budget. Within a single weekend she purchases three items—a yoga mat, a set of resistance bands, and a pair of dumbbells—sets them up safely, and begins a routine that targets every major muscle group. By the end of the first month she notices improved posture, better sleep, and a confidence boost that carries over into her workday. Maya’s story illustrates how low‑cost, versatile tools can transform any modest space into an effective home workout zone—exactly the promise of the “Cost Savings” and “Flexibility & Convenience” concepts introduced earlier. --- Why Low‑Cost, Versatile Tools Matter When you first explored Understanding Home Workout Basics, you learned that the biggest barriers to exercising at home are often perceived rather than real. The truth is that a handful of well‑chosen pieces of equipment can cover a wide spectrum of movement patterns—strength, mobility, cardio, and stability—without the need for expensive machines. - Cost Savings: A starter kit typically costs under \$100, a fraction of the monthly gym fee. - Scheduling Flexibility: The equipment fits into any time slot, reinforcing the “Any Time, Any Day” advantage. - Adaptability: Each tool can be scaled up or down, supporting progressive overload as you move from beginner to intermediate levels. Because these items are portable, they also respect the “Personal Environment” and “Privacy & Comfort” principles you already value. The following sections break down the essential gear, show how each piece can be repurposed across exercise types, and give you a roadmap for choosing quality on a budget. --- Core Pieces of Equipment Below are the three foundational items most beginners need to build a balanced home workout routine. Each subsection outlines what it is, how it can be used for multiple exercise types, budget‑friendly selection criteria, and safe setup & storage tips. 1. Yoga Mat What It Is A yoga mat is a thin, cushioned surface—usually 1/4 in (≈6 mm) thick—designed to provide traction and shock absorption for floor‑based movements. Common materials include PVC, TPE (thermoplastic elastomer), and natural rubber. Multi‑Purpose Uses | Exercise Category | Example Movements | |-------------------|-------------------| | Flexibility / Mobility | Sun‑salutations, hamstring stretches, hip openers | | Core Stability | Plank variations, dead‑bugs, bicycle crunches | | Strength | Bodyweight squats, glute bridges, push‑ups (provides wrist comfort) | | Balance & Proprioception | Single‑leg stands, yoga poses (e.g., Warrior III) | | Low‑Impact Cardio | Mountain‑climber variations, side‑to‑side hops | Because the mat creates a non‑slippery base, it also protects the floor—a point reinforced …
4. Designing a Balanced Routine
Why a Balanced Routine Is the Secret Sauce Maya works from home, has two kids, and only 20 minutes to spare before her first meeting. She wants to feel more energetic, lose a few pounds, and avoid the aches that have kept her from exercising consistently. What if she could fit all four essential workout components—warm‑up, cardio, strength, and cool‑down—into those 20 minutes without needing a gym membership or fancy equipment? A balanced routine does exactly that. By pairing short bursts of cardiovascular work with body‑weight strength moves, and sandwiching them between purposeful warm‑up and cool‑down phases, you create a complete, injury‑resistant session that targets multiple fitness goals at once. This chapter shows you how to build that session from the ground up, using the safe environment and equipment basics you already mastered in Understanding Home Workout Basics, Setting Up a Safe Workout Space, and Essential Equipment for Beginners. --- The Four Pillars of a Home Workout Session | Component | Primary Purpose | Typical Duration (in a 20‑min session) | |-----------|-----------------|----------------------------------------| | Warm‑up | Increase blood flow, elevate joint temperature, prime the nervous system, reduce injury risk | 3–5 min | | Cardio | Boost heart rate, improve aerobic capacity, burn calories | 5–7 min | | Strength | Stimulate muscle fibers, increase metabolic rate, improve functional strength | 7–9 min | | Cool‑down | Gradually lower heart rate, promote flexibility, aid recovery | 3–5 min | Each pillar plays a distinct role, yet they are interdependent. Skipping the warm‑up, for example, makes the cardio and strength phases harder on joints, while omitting the cool‑down can leave you feeling dizzy or sore later. The following sections unpack the purpose of each component and give you concrete movement ideas that require only the minimal equipment introduced earlier (a yoga mat, a pair of dumbbells, or a resistance band). --- 1. Warm‑up: Preparing the Body for Work Purpose - Circulatory activation: Blood delivers oxygen and nutrients to muscles faster. - Neural priming: Your brain sends quicker signals to motor units, improving coordination. - Joint lubrication: Synovial fluid spreads across cartilage, decreasing friction. Key Principles - Move dynamically (through range of motion) rather than holding static stretches. - Keep intensity low‑to‑moderate—you should feel warm but not breathless. - Target the major muscle groups you will use in the cardio and strength phases. Suggested Warm‑up Circuit (3‑5 min) | Exercise | Reps / Time | Focus | |----------|-------------|-------| | Arm circles (forward & backward) | 10 each direction | Shoulder mobility | | Hip circles | 10 each direction | Hip joint lubrication | | Bodyweight squats | 12–15 | Quadriceps, glutes | | Walking lunges (in place) | 10 each leg | …
5. Mastering Core Bodyweight Exercises
A Real‑World Moment Imagine it’s a rainy Saturday morning. You’ve cleared a 6‑ft‑by‑8‑ft area in the living room, rolled out the yoga mat you bought after reading Essential Equipment for Beginners, and set a timer on your phone. You’re about to start a 20‑minute home workout, but you pause. “Do I really need a gym?” you wonder. The answer lies in five simple movements that, when done correctly, give you the strength, stability, and confidence to tackle everyday tasks—from lifting groceries to playing with the kids—without ever stepping foot outside. Below, each movement is broken down to its fundamentals, common pitfalls, and easy ways to make it harder as you progress. By the end, you’ll have a ready‑to‑go full‑body circuit that fits perfectly into the balanced routine you designed in Designing a Balanced Routine. --- Squat: The Foundation of Lower‑Body Strength What Muscles Are Working? - Quadriceps (front of thigh) – primary extensors. - Gluteus maximus – hip extensors, power generators. - Hamstrings – assist in hip extension and knee stability. - Core – maintains trunk stability throughout the motion. Step‑by‑Step Form Guide 1. Start Position – Stand tall, feet shoulder‑width apart, toes slightly turned out (≈10‑15°). 2. Engage Core – Gently pull your belly button toward your spine; this creates a neutral spine and protects the lower back. 3. Hip Hinge – Push your hips back as if sitting into an invisible chair, keeping weight over the mid‑foot. 4. Descend – Bend the knees, allowing them to track over the toes. Aim for thighs parallel to the floor (or as low as flexibility permits). 5. Rise – Drive through the heels, squeeze the glutes, and return to standing. Common Technique Errors & Corrections - Knees Caving Inward - Cause: Weak gluteus medius or poor foot placement. - Fix: Place a resistance band just above the knees and push outward while squatting; widen stance slightly if needed. - Heels Lifting Off the Ground - Cause: Limited ankle dorsiflexion. - Fix: Perform a calf stretch daily; start the squat on a thin wedge (e.g., a folded towel) to reduce range of motion until mobility improves. - Rounding the Lower Back - Cause: Insufficient core engagement. - Fix: Imagine “bracing” like you’re about to be punched in the stomach; keep the chest lifted. Progression Cues | Cue | How to Apply | |-----|--------------| | Incline/Decline | Stand on a step (decline) to increase quadriceps demand, or place feet on a low platform (incline) to reduce intensity. | | Tempo | Use a 3‑second eccentric (lowering) phase and a 1‑second concentric (rising) phase to build control. | | Repetitions / Sets | Begin with 2 × 12; progress to 4 × 15 or …
6. Progression, Tracking, and Goal Setting
The Power of Progressive Overload Imagine you’ve just completed your first week of bodyweight squats, push‑ups, and planks at home. The routine feels challenging at first, but by day seven you notice you can crank out a few extra reps before your muscles tire. That extra work isn’t magic—it’s progressive overload, the cornerstone of any lasting fitness improvement. What Is Progressive Overload? Progressive overload means systematically increasing the stress placed on your body so it must adapt to become stronger, more endurance‑capable, or more flexible. In a home‑workout setting, “stress” can be any of the following: | Variable | How to Adjust It at Home | |----------|--------------------------| | Repetitions (reps) | Do 12 reps instead of 10 | | Sets | Add an extra set (e.g., 3 → 4) | | Resistance | Use a backpack filled with books, a resistance band, or a kettlebell | | Tempo | Slow the eccentric (lowering) phase from 2 seconds to 4 seconds | | Rest Interval | Shorten the pause between sets from 90 seconds to 60 seconds | | Range of Motion | Go deeper into a squat or push‑up | The key is to change only one variable at a time and to do so in small, manageable increments. This prevents injury and keeps the stimulus clear for the body to respond. Why It Works When you apply a slightly higher demand than your muscles are used to, microscopic damage occurs in the muscle fibers. Your body repairs that damage during recovery, building the fibers a bit larger or more efficient. Over weeks and months, these tiny upgrades add up to noticeable strength, endurance, or flexibility gains. A Simple Progression Blueprint 1. Baseline Test – Choose one core exercise (e.g., push‑ups). Perform as many good‑form reps as you can in one set. Record the number. 2. Set a Small Increment – Decide on a realistic increase (e.g., +2 reps or +1 set). 3. Apply the Increment – Add the chosen increment to your next workout. 4. Re‑test Every 2–4 Weeks – See if the new target feels challenging but doable. If it does, keep the increment; if it feels impossible, stay at the current level a few more sessions. This loop mirrors the “load → adapt → load” cycle that underlies all successful home‑training programs. --- Tracking Your Workouts Knowing what you did is half the battle; knowing how much you did is the other half. Tracking turns vague effort into concrete data you can review, celebrate, and use to plan the next step. Choosing a Tracking Tool | Tool | Pros | Cons | Best For | |------|------|------|----------| | Paper Log | No tech needed, tactile, easy to glance …
7. Nutrition Basics for Home Fitness
You're right — let’s dive straight in. --- Why Food Is Your First Workout Partner You’ve cleared space in your living room. You’ve laid down a mat. You’ve practiced squats, push-ups, and lunges until they feel familiar. Your body is ready to move. But here’s the thing most beginners miss: your kitchen is your most powerful home gym. Without the right fuel, your muscles tire faster. Recovery drags on. Energy dips before the workout even starts. You might feel strong one day and sluggish the next — not because of effort, but because of what’s on your plate. Nutrition isn’t about perfection. It’s about giving your body what it needs, when it needs it, so you can show up consistently — safely, energetically, and with real results. This chapter isn’t about dieting. It’s about fuelling. Think of food as the quiet teammate that lets your body do its job: build strength, move freely, and adapt to your home workout routine. Let’s start with the building blocks. --- What Your Body Needs: The Three Macronutrients Your body runs on energy and raw materials — like a car needs fuel and parts. The three main types of nutrients that provide energy and support recovery are called macronutrients. They’re called “macro” because you need them in relatively large amounts every day: - Protein - Carbohydrates (carbs) - Fats Each plays a distinct role in supporting your home workouts. --- Protein: The Repair Crew What it does: Protein is made up of smaller units called amino acids. These amino acids act like tiny construction workers. After a workout, they rush to damaged muscle fibers, repairing tears and helping them grow stronger and thicker. This process is called muscle protein synthesis. Without enough protein: - Muscles recover slower - Progress in strength or endurance stalls - You may feel more sore for longer Where to find it: Protein comes from both animal and plant sources. Here are some beginner-friendly options: - Animal sources: Chicken, turkey, lean beef, eggs, Greek yogurt, cottage cheese, milk - Plant sources: Lentils, chickpeas, tofu, tempeh, edamame, beans, quinoa, nuts, seeds - Other: Protein powders (whey or plant-based), if you tolerate them Tip: If you're new to tracking, aim to include a source of protein in every meal and snack — even small ones like a hard-boiled egg or a handful of nuts. --- Carbohydrates: The Energy Engine What it does: Carbs are your body’s primary fuel source, especially during high-intensity or longer workouts. They’re broken down into glucose, which powers your muscles and brain. Think of carbs like the gasoline in a car. Without enough fuel, your engine sputters. Types of carbs: - Simple carbs: Quick to digest (e.g., fruit, …
8. Staying Motivated & Overcoming Barriers
Why Good Intentions Fade—and How to Keep Yours Alive The alarm buzzes at 6:00 a.m. Your phone screen glows with the words: “Time to work out.” You sit up, rub your eyes, and remember yesterday’s plan—30 minutes of squats and push-ups before breakfast. Today’s the day, you think. But as you shuffle toward the living room, your brain starts listing excuses: the couch looks cozier than the floor, the workout feels unfamiliar, and that email from your boss hasn’t answered itself. By 6:15, you’re back under the covers, scrolling through social media. This isn’t laziness. It’s human. Motivation isn’t a permanent state—it’s a spark that fades without the right kindling. And for beginners starting a home workout routine, that spark faces daily headwinds: distractions, fatigue, uncertainty, and isolation. This chapter isn’t about yelling “just do it!” louder. It’s about designing your environment, habits, and support so that showing up becomes easier than not showing up. We’ll help you find your personal triggers, build routines that stick, prepare for setbacks, and tap into community power—all without needing willpower to carry the load. --- Uncover Your Why: Identify Your Personal Motivation Triggers Motivation isn’t one-size-fits-all. What gets you out of bed isn’t what gets your neighbor to roll up their mat. Your motivation is personal—it lives in your values, emotions, and identity. The trick is to translate that internal spark into something your brain can grab onto before your rational mind starts negotiating with the couch. Start by asking: Why do you want to work out at home? Not “to get fit” or “to feel better.” Go deeper. - Is it to feel confident in your body when you wear certain clothes? - Do you want to keep up with your kids without getting winded? - Are you trying to reduce stress after a long day at work? - Do you want to set an example for a family member or friend? Write down your answer in one sentence. Keep it visible—on your phone wallpaper, as a sticky note on your mirror, or in your workout journal. Types of Motivation Triggers Motivation comes in two flavors—intrinsic and extrinsic—and most of us need a mix. | Type | Description | Example | |------|-------------|--------| | Intrinsic | Driven by internal rewards—joy, satisfaction, pride | “I love how strong I feel after yoga.” | | Extrinsic | Driven by external outcomes—praise, rewards, recognition | “I want my friends to see my progress.” | Beginners often rely too much on extrinsic motivation early on. “I’ll do this so I look better” or “I’ll stick to it to impress my partner” can work for a while, but they’re fragile. Intrinsic motivation—finding joy in the process—is what keeps …
9. Adapting Workouts for Common Limitations
Recognizing When to Adapt You’re 10 minutes into your first full-body home workout, and your lower back starts to sting every time you hinge forward for a squat. Or maybe your wrists ache after a few sets of push-ups on the floor. These are not signs that you’re “bad” at exercise—they’re signals that your body is asking for a different approach. The goal isn’t to push through pain or ignore discomfort. It’s to build strength safely while respecting your body’s limits today, so you can keep moving tomorrow. Learning to adapt workouts isn’t about lowering standards—it’s about setting sustainable ones. --- Understanding “Common Limitations” When we talk about “common limitations,” we’re referring to temporary or long-term factors that might make standard exercises harder or riskier. These can include: - Injuries: sprains, strains, or past surgeries (e.g., a recent ankle sprain or shoulder surgery) - Joint concerns: arthritis, tendonitis, or general stiffness in knees, shoulders, or wrists - Age-related changes: reduced joint mobility or muscle mass, especially after 40 or 50 - Fitness level: being brand new to movement, recovering from inactivity, or returning after illness - Chronic conditions: such as back pain, diabetes, or heart conditions that affect endurance or recovery These aren’t excuses—they’re real signals from your body. And they don’t have to stop you from working out. They just mean you need to adjust how you move. --- Listen to Your Body: Signs You Need to Modify Your body communicates in real time. Here’s how to recognize when it’s time to adapt: 🚨 Red Flags: Stop or Modify Immediately - Sharp pain (not to be confused with muscle fatigue) - Joint pain that lingers after the workout - Swelling, warmth, or redness in a joint - Dizziness, nausea, or chest discomfort - Numbness or tingling in extremities 🟡 Yellow Flags: Adjust or Proceed with Caution - Mild soreness that fades within a day - Stiffness that loosens after moving for 5–10 minutes - Fatigue that doesn’t go away after rest - Discomfort that increases during the exercise but stops afterward ✅ Rule of thumb: Discomfort is normal. Pain is not. If you can’t speak a full sentence during a move, or if you feel a “catch” or sharp sensation, pause and reassess. --- How to Modify: Four Pillars of Adaptation Adapting workouts isn’t about skipping exercises—it’s about making them work for you. You’ll use four key tools to adjust intensity and safety: 1. Tempo – How fast or slow you move 2. Range of Motion (ROM) – How far you move a joint 3. Rest Intervals – How long you pause between sets 4. Support & Surface – How you stabilize your body Let’s break each one down. …
10. Creating a Weekly Schedule & Recovery Plan
Why a Weekly Schedule Matters More Than You Think Imagine this: You wake up Monday morning, full of motivation to start your home workout routine. You do a quick search for beginner-friendly exercises, pick a few, and get moving. By Wednesday, the novelty wears off. By Friday, you’ve skipped three workouts entirely, and by Sunday, you’re left wondering why you ever thought this would work. Sound familiar? This isn’t about willpower—it’s about structure. Without a plan, even the best intentions can crumble under the weight of daily life. A weekly schedule isn’t just about fitting workouts into your life; it’s about designing your life around your health goals in a way that feels sustainable, not forced. You’ve already learned how to set up a safe workout space, choose essential equipment, and design a balanced routine. Now, it’s time to tie it all together with a realistic, flexible schedule that works for you—not a rigid plan that leaves you frustrated or burned out. --- The Anatomy of a Balanced Weekly Workout Plan A beginner’s weekly workout schedule should balance three key elements: 1. Workout Days: Days when you focus on structured exercise. 2. Rest Days: Days when you give your body a break from intense activity. 3. Active Recovery: Days when you move gently to promote healing and flexibility. Let’s break down what each of these means and how to fit them into your week. --- Workout Days: What to Do and How Often From earlier chapters, you know that home workouts can include bodyweight exercises, resistance training, cardio, and mobility work. For beginners, the American Heart Association recommends 3–5 days per week of moderate-intensity activity. Since you’re starting at home, this could look like: - 3 days/week: A full-body routine (e.g., Monday, Wednesday, Friday). - 4–5 days/week: Split routines (e.g., upper body one day, lower body the next, cardio another day). What to include in a workout day: - A warm-up (5–10 minutes of light movement, like marching in place or arm circles). - Strength exercises (e.g., squats, push-ups, lunges—keeping it simple to start). - Cardio or endurance (e.g., brisk walking, jumping jacks, or dancing to music). - A cool-down (5–10 minutes of stretching to improve flexibility). Jargon alert: - Moderate-intensity activity: Exercise that gets your heart rate up but still allows you to talk (e.g., brisk walking). - Full-body routine: A workout that targets all major muscle groups in one session. - Split routine: Dividing workouts by muscle groups (e.g., legs one day, arms another). Example 3-day schedule: | Day | Workout Focus | Exercises Example | |-----------|------------------------|---------------------------------------| | Monday | Full body | Squats, push-ups, planks, glute bridges | | Wednesday | Lower body + cardio | Lunges, …
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