Beginner fitness challenges Archives

30 day strength challenge for beginners

Intensity level: beginner Benefits: this is a whole body workout that will tone up your upper body, core muscles and legs Safety: please read the general safety information here Warm up: you should warm up your Read More

Low impact workout challenge

About this low impact workout challenge Intensity level: beginner Benefits: this workout will improve your cardio fitness and tone up your legs. Safety: please read the general safety information here What you need: you need to Read More

Full body challenge for beginners

Intensity level: beginner Benefits: whole body toning Safety: please read the general safety information here Warm up: you should warm up your muscles and joints by doing the warm up exercises shown in the exercise instructions Read More

Push up challenge for beginners

Push ups are a multi-tasking exercise that work the chest, shoulders and upper arms as well as the core muscles. They also need no equipment and can be done pretty much anywhere. So they’re a Read More

100 squats a day challenge for beginners

100 squats a day challenge for complete beginners

If you don’t squat regularly, then you’re not going to be able to go straight into a 100 squats a day challenge. You’ll need to build up to doing 100 squats every day. This challenge Read More

Beginner upper body workout 4 week plan

Tone up your chest, upper arm and shoulder muscles with this beginner upper body workout. It’s a 4 week plan, starting with 3 exercises and adding an extra exercise each week. If you want to Read More

Daily butt workout – a quick routine for your glutes

If you want to focus on butt firming and lifting, then this daily butt workout is what you need. You’ll be doing over 1,000 reps of glute targeted exercises every week. There are 4 exercises, Read More

Squat and lunge quick routine

If you want a quick, straightforward home routine to tone up your thighs, then try this squat and lunge workout. Squats and lunges are the best all-round leg exercises, as they work all the leg Read More

Core exercises for beginners – the best way to get flat abs

To have flat abs, you need to train all the layers of abdominal muscles, including the core stabilisers. When they are strong, the core muscles pull the abdominal area in flat. To get good results Read More

Running schedule for beginners – 8 week program

Although you need to push yourself to work hard in order to get fitter, trying to do too much at once is never a good idea. It’s much better to start running at a level Read More

Hamstring stretch challenge – loosen up in 30 days

The hamstrings are a group of muscles at the back of the thigh. Tightness is a common problem in these muscles and it can lead to back pain, poor posture, impaired ability in sports and Read More

Basic Pilates – a 4 week guide to get you started

Pilates is an exercise system that was developed by Joseph Pilates around 100 years ago. Pilates based his system around various principles which he believed contribute to having a healthy body. The early followers of Read More

Quick and easy ab exercises circuit to improve your core

What are the best ab exercises to flatten your abs and improve tone? Is it crunches, plank, Pilates, oblique curls, stability board, ab cradle … the list goes on. In fact, there’s no one “best” Read More

Glute isolation – 10 effective exercises to target your butt

Improve your glute strength and tone with this glute isolation workout plan. Depending on whether you want to improve weak glutes or build your butt, you can do them with or without ankle weights (see Read More

Pilates circle challenge to improve your inner thigh strength

The Pilates circle (also known as a Pilates ring or magic circle) is a useful piece of equipment to have for home workouts, because it is cheap, easily stored and versatile. You can use it Read More

Full body stretching routine

Keep your whole body flexible with this full body stretching routine. Flexibility is an important component of fitness and you should always allow time for stretching in your schedule. If you can’t fit a stretch Read More

Best core exercises and why you need to do them

The core muscles work together to align the pelvis and keep the spine stable. The most common reason for being interested in core stability training is to improve ab tone, but there are lots of Read More

Pilates challenge for a strong core and flexible body

The Pilates method focuses on developing core strength, good posture and smooth, controlled movement. There are 34 mat work exercises in the original method – some mainly develop strength and some work more on smooth Read More

Push ups challenge for women – strengthen your upper body

There are lots of chest exercises you can do with weights and other resistance equipment, but the main body weight chest exercise is the push up. Full push ups require a lot of upper body Read More

6 week walking schedule to lose weight

Walking is often overlooked as a way of exercising, because it’s something we all do every day. But if you don’t have a lot of time for exercise, or don’t enjoy fitness activities, then walking Read More

My Fitness Planner

Challenges, planners & schedules

Beginner fitness challenges

30 day strength challenge for beginners

Low impact workout challenge

Full body challenge for beginners

Push up challenge for beginners

100 squats a day challenge for complete beginners