Unsure of how many sets and reps to do? How many days a week? Which exercises or even how many exercises in one workout? This plan takes the guessing out so you can just DO.

You get 5 days of workouts to be repeated for 4-6 weeks. You can try a more advanced workout after this one becomes easy to you! The goal is to strengthen and condition for more advanced workouts later.

You can also add more weight/resistance for a greater challenge as the weeks go on. Each exercise is explained in detail. Using this plan for the gym? Swap the resistance bands for dumbbells or cable towers!

At home you will need a resistance band with handles and door anchor (on amazon) and glute bands. Dumbbells or kettlebells will benefit you later but are not a requirement for this plan.

This is a PDF file sent to you after purchase. This is not 1:1 personal training. After purchase, you are responsible for completing the workouts on your own. If you need a personal trainer, I offer virtual training in the SQUAD challenge (this is a separate purchase).

Always consult with your physician before performing a new exercise program. This program is intended to help beginners learn new workouts and get started with their fitness journey on their own time.