Overview

Beginner Workouts

Home Workouts Gym Workouts

Advanced Workouts

Home Workouts Gym Workouts

Featured Programs

Programs Overview 4-Week Strength Builder 30-Day Fat Burn Flexibility Challenge Abs Shredder

Week 2

Beginner-Intermediate

Progression Week

Increase intensity and introduce new movement patterns

35-40 minutes

Strength & Endurance

7 days

monday Workout

6 exercises • Progressive intensity increase

Plank Hold

3 × 30-45 seconds

Dead Bug

3 × 10 each side

Bird Dog

3 × 10 each side

Glute Bridge Hold

3 × 15 + 10 second hold

Standing Core Twist

3 × 12 each side

Modified Mountain Climbers

3 × 16 total (8 each leg)