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Beginner Workout

by David
14 athletes joined

Program Description

Increase exercise ability

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Bodyweight Fitness, Muscle & Sculpting
  • Equipment
    At Home
  • Program Length
    7 weeks
  • Time Per Workout
    30 minutes
  • Created
    Apr 12, 2024 12:47
  • Last Edited
    Jun 18, 2025 07:56

Summary

Kickstart your fitness journey with this comprehensive 7-week Beginner Workout program, designed for those new to exercise. Committing just four days a week, you'll engage in a balanced mix of cardio and bodyweight exercises that build strength and endurance. From invigorating runs to core-strengthening moves like the Iron Cross and Push-Ups, each session is crafted to boost your confidence and fitness level. Perfect for at-home workouts, this program requires no equipment, making it accessible for everyone. Get ready to transform your body and embrace a healthier lifestyle!
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
2
Iron Cross
4
10 reps
-
3
Push Up
4
10 reps
-
4
Hip Thrust (Bodyweight)
3
10 reps
-
5
Glute Bridge (Bodyweight)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
2
Iron Cross
4
12 reps
-
3
Push Up
4
12 reps
-
4
Hip Thrust (Bodyweight)
3
12 reps
-
5
Glute Bridge (Bodyweight)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
2
Iron Cross
4
15 reps
-
3
Push Up
4
15 reps
-
4
Hip Thrust (Bodyweight)
3
15 reps
-
5
Glute Bridge (Bodyweight)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
2
Iron Cross
4
15 reps
-
3
Push Up
4
15 reps
-
4
Hip Thrust (Bodyweight)
3
15 reps
-
5
Glute Bridge (Bodyweight)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
2
Iron Cross
4
15 reps
-
3
Push Up
4
15 reps
-
4
Hip Thrust (Bodyweight)
3
15 reps
-
5
Glute Bridge (Bodyweight)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
2
Iron Cross
4
15 reps
-
3
Push Up
4
20 reps
-
4
Hip Thrust (Bodyweight)
3
15 reps
-
5
Glute Bridge (Bodyweight)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
2
Iron Cross
4
15 reps
-
3
Push Up
4
15 reps
-
4
Hip Thrust (Bodyweight)
3
15 reps
-
5
Glute Bridge (Bodyweight)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
2
Iron Cross
4
10 reps
-
3
Push Up
4
10 reps
-
4
Hip Thrust (Bodyweight)
3
10 reps
-
5
Glute Bridge (Bodyweight)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
2
Iron Cross
4
12 reps
-
3
Push Up
4
12 reps
-
4
Hip Thrust (Bodyweight)
3
12 reps
-
5
Glute Bridge (Bodyweight)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
2
Iron Cross
4
15 reps
-
3
Push Up
4
15 reps
-
4
Hip Thrust (Bodyweight)
3
15 reps
-
5
Glute Bridge (Bodyweight)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
2
Iron Cross
4
15 reps
-
3
Push Up
4
15 reps
-
4
Hip Thrust (Bodyweight)
3
15 reps
-
5
Glute Bridge (Bodyweight)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
2
Iron Cross
4
15 reps
-
3
Push Up
4
15 reps
-
4
Hip Thrust (Bodyweight)
3
15 reps
-
5
Glute Bridge (Bodyweight)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
2
Iron Cross
4
15 reps
-
3
Push Up
4
20 reps
-
4
Hip Thrust (Bodyweight)
3
15 reps
-
5
Glute Bridge (Bodyweight)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
2
Iron Cross
4
15 reps
-
3
Push Up
4
15 reps
-
4
Hip Thrust (Bodyweight)
3
15 reps
-
5
Glute Bridge (Bodyweight)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
2
Iron Cross
4
10 reps
-
3
Push Up
4
10 reps
-
4
Hip Thrust (Bodyweight)
3
10 reps
-
5
Glute Bridge (Bodyweight)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
2
Iron Cross
4
12 reps
-
3
Push Up
4
12 reps
-
4
Hip Thrust (Bodyweight)
3
12 reps
-
5
Glute Bridge (Bodyweight)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
2
Iron Cross
4
15 reps
-
3
Push Up
4
15 reps
-
4
Hip Thrust (Bodyweight)
3
15 reps
-
5
Glute Bridge (Bodyweight)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
2
Iron Cross
4
15 reps
-
3
Push Up
4
15 reps
-
4
Hip Thrust (Bodyweight)
3
15 reps
-
5
Glute Bridge (Bodyweight)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
2
Iron Cross
4
15 reps
-
3
Push Up
4
15 reps
-
4
Hip Thrust (Bodyweight)
3
15 reps
-
5
Glute Bridge (Bodyweight)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
2
Iron Cross
4
15 reps
-
3
Push Up
4
20 reps
-
4
Hip Thrust (Bodyweight)
3
15 reps
-
5
Glute Bridge (Bodyweight)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
2
Iron Cross
4
15 reps
-
3
Push Up
4
15 reps
-
4
Hip Thrust (Bodyweight)
3
15 reps
-
5
Glute Bridge (Bodyweight)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
2
Iron Cross
4
10 reps
-
3
Push Up
4
10 reps
-
4
Hip Thrust (Bodyweight)
3
10 reps
-
5
Glute Bridge (Bodyweight)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
2
Iron Cross
4
12 reps
-
3
Push Up
4
12 reps
-
4
Hip Thrust (Bodyweight)
3
12 reps
-
5
Glute Bridge (Bodyweight)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
2
Iron Cross
4
15 reps
-
3
Push Up
4
15 reps
-
4
Hip Thrust (Bodyweight)
3
15 reps
-
5
Glute Bridge (Bodyweight)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
2
Iron Cross
4
15 reps
-
3
Push Up
4
15 reps
-
4
Hip Thrust (Bodyweight)
3
15 reps
-
5
Glute Bridge (Bodyweight)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
2
Iron Cross
4
15 reps
-
3
Push Up
4
15 reps
-
4
Hip Thrust (Bodyweight)
3
15 reps
-
5
Glute Bridge (Bodyweight)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
2
Iron Cross
4
15 reps
-
3
Push Up
4
20 reps
-
4
Hip Thrust (Bodyweight)
3
15 reps
-
5
Glute Bridge (Bodyweight)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
20 mins
-
2
Iron Cross
4
15 reps
-
3
Push Up
4
15 reps
-
4
Hip Thrust (Bodyweight)
3
15 reps
-
5
Glute Bridge (Bodyweight)
3
15 reps
-
Week 1
1 / 7 Weeks
Day 1
1
Run
1 Set
20 mins
-
2
Iron Cross
4 Sets
10 Reps
-
3
Push Up
4 Sets
10 Reps
-
4
Hip Thrust (Bodyweight)
3 Sets
10 Reps
-
5
Glute Bridge (Bodyweight)
3 Sets
10 Reps
-
Day 4
1
Run
1 Set
20 mins
-
2
Iron Cross
4 Sets
10 Reps
-
3
Push Up
4 Sets
10 Reps
-
4
Hip Thrust (Bodyweight)
3 Sets
10 Reps
-
5
Glute Bridge (Bodyweight)
3 Sets
10 Reps
-
Day 2
1
Run
1 Set
20 mins
-
2
Iron Cross
4 Sets
10 Reps
-
3
Push Up
4 Sets
10 Reps
-
4
Hip Thrust (Bodyweight)
3 Sets
10 Reps
-
5
Glute Bridge (Bodyweight)
3 Sets
10 Reps
-
Day 3
1
Run
1 Set
20 mins
-
2
Iron Cross
4 Sets
10 Reps
-
3
Push Up
4 Sets
10 Reps
-
4
Hip Thrust (Bodyweight)
3 Sets
10 Reps
-
5
Glute Bridge (Bodyweight)
3 Sets
10 Reps
-