Welcome to the 6-Week Beginner Workout Challenge!
If you’ve been thinking about starting your fitness journey but aren’t sure where to begin, this 6-week challenge is the perfect launching point. Designed with beginners in mind, this program focuses on building a solid foundation of strength, endurance, and consistency. The goal is simple: to help you create a sustainable workout habit that will stick with you long after the challenge ends.
Why This Program is a Great Start
Starting a fitness routine can feel overwhelming, especially with so much information out there. This challenge takes the guesswork out of the process by providing you with structured, easy-to-follow workouts that gradually increase in intensity. You’ll build confidence in your body’s abilities without feeling discouraged or overworked. By committing to just 6 weeks, you’ll experience noticeable progress and set yourself up for long-term success.
Building a Habit
The key to fitness isn’t perfection, it’s consistency. That’s why this program focuses on creating a workout habit. We recommend training 3 to 4 days a week, combining simple strength exercises with daily movement. By integrating physical activity into your routine regularly, you’ll build momentum and make exercise a natural part of your day.
The Importance of Walking
Walking is one of the most underrated forms of exercise. It’s low impact, accessible, and highly effective for improving cardiovascular health and boosting mood. That’s why we’ve incorporated it as a core element of this challenge. Whether it’s a brisk walk in the morning or a short stroll during lunch, you’ll find that walking complements your strength workouts by promoting recovery and keeping you active on rest days.
Join the Challenge
Over the next 6 weeks, you’ll gain strength, boost your energy, and build a fitness routine that will last. Commit to the process, stay consistent, and watch how small changes can lead to big results. Let’s get started!
6 Week Beginner Challenge
| Week 1 | Focused Area | Workout | *Sets > xReps > Weights |
| Monday | Lower Body | Squats Glute Bridge Slow High Knees Wall Sits | 3 sets: 8 reps: body weight 3 sets: 10 reps: body weight 3 sets: 10 reps each side: body weight 3 sets: 30 seconds: body weight |
| Tuesday | Walking | 1 mile walk | Outside or on the treadmill |
| Wednesday | Upper Body | Shoulder Press Bicep Curls Tricep Kickbacks Wall Push-ups | 3 sets: 6 reps: 5lbs 3 sets: 8 reps: 5lbs 3 sets: 8 reps: body weight 3 sets: 8 reps: body weight |
| Thursday | Active Rest Day | Peaceful Walk Dance Yoga Bike Ride Swimming | Brisk walk x 30 min Free your body to music x 10min Stretch/yoga x 20 min Bike around the block x 30 min Swim laps x 10 min |
| Friday | Abs | Deadbugs Russian Twist Mountain Climbers Leg Lifts | 3 sets: 12 reps: body weight 3 sets: 12 reps: body weight 3 sets: 10 reps: body weight 3 sets: 8 reps: body weight |
| Saturday | Rest Day | Don’t forget your steps! | 5000 steps+ |
| Sunday | Rest Day | Don’t forget your steps! | 5000 steps |
| Week 2 | Focused Area | Workout | *Sets > xReps > Weights |
| Monday | Lower Body | Squats Glute Bridge Slow High Knees Wall Sits | 3 sets: 10 reps: body weight 3 sets: 12 reps: body weight 3 sets: 12 reps each side: body weight 3 sets: 30 seconds: body weight |
| Tuesday | Walking | 1 mile walk | Outside or on the treadmill |
| Wednesday | Upper Body | Shoulder Press Bicep Curls Tricep Kickbacks Wall Push-ups | 3 sets: 8 reps: 5lbs 3 sets: 10 reps: 5lbs 3 sets: 10 reps: body weight 3 sets: 10 reps: body weight |
| Thursday | Active Rest Day | Peaceful Walk Dance Yoga Bike Ride Swimming | Brisk walk x 30 min Free your body to music x 10min Stretch/yoga x 20 min Bike around the block x 30 min Swim laps x 10 min |
| Friday | Abs | Deadbugs Russian Twist Mountain Climbers Leg Lifts | 3 sets: 20 reps: body weight 3 sets: 20 reps: body weight 3 sets: 12 reps: body weight 3 sets: 10 reps: body weight |
| Saturday | Rest Day | Don’t forget your steps! | 6000 steps |
| Sunday | Rest Day | Don’t forget your steps! | 6000 steps |
| Week 3 | Focused Area | Workout | *Sets > xReps > Weights |
| Monday | Lower Body | Squats Glute Bridge Slow High Knees Wall Sits | 3 sets: 12 reps: body weight 3 sets: 8 reps: 5lbs 3 sets: 16 reps each side: body weight 3 sets: 45 seconds: body weight |
| Tuesday | Walking | 1 mile walk | Outside or on the treadmill |
| Wednesday | Upper Body | Shoulder Press Bicep Curls Tricep Kickbacks Wall Push-ups | 3 sets: 10 reps: 5lbs 3 sets: 12 reps: 5lbs 3 sets: 8 reps: 5lbs 3 sets: 12 reps: body weight |
| Thursday | Active Rest Day | Peaceful Walk Dance Yoga Bike Ride Swimming | Brisk walk x 30 min Free your body to music x 10min Stretch/yoga x 20 min Bike around the block x 30 min Swim laps x 10 min |
| Friday | Abs | Deadbugs Russian Twist Mountain Climbers Leg Lifts | 3 sets: 20 reps: body weight 3 sets: 30 reps: body weight 3 sets: 16 reps: body weight 3 sets: 12 reps: body weight |
| Saturday | Rest Day | Don’t forget your steps! | 7000 steps |
| Sunday | Rest Day | Don’t forget your steps! | 7000 steps |
| Week 4 | Focused Area | Workout | *Sets > xReps > Weights |
| Monday | Lower Body | Squats Glute Bridge Slow High Knees Wall Sits | 3 sets: 14 reps: body weight 3 sets: 10 reps: 5lbs 3 sets: 20 reps each side: body weight 3 sets: 45 seconds: body weight |
| Tuesday | Walking | 1 mile walk | Outside or on the treadmill |
| Wednesday | Upper Body | Shoulder Press Bicep Curls Tricep Kickbacks Incline Push-ups | 3 sets: 12 reps: 5lbs 3 sets: 12 reps: 5lbs 3 sets: 10 reps: 5lbs 3 sets: 8 reps: body weight |
| Thursday | Active Rest Day | Peaceful Walk Dance Yoga Bike Ride Swimming | Brisk walk x 30 min Free your body to music x 10min Stretch/yoga x 20 min Bike around the block x 30 min Swim laps x 10 min |
| Friday | Abs | Deadbugs Russian Twist Mountain Climbers Leg Lifts | 3 sets: 10 reps: 5lbs 3 sets: 12 reps: 5lbs 3 sets: 20 reps: body weight 3 sets: 16 reps: body weight |
| Saturday | Rest Day | Don’t forget your steps! | 8000 steps |
| Sunday | Rest Day | Don’t forget your steps! | 8000 steps |
| Week 5 | Focused Area | Workout | *Sets > xReps > Weights |
| Monday | Lower Body | Squats Glute Bridge Slow High Knees Wall Sits | 3 sets: 16 reps: body weight 3 sets: 12 reps: 5lbs 3 sets: 24 reps each side: body weight 3 sets: 60 seconds: body weight |
| Tuesday | Walking | 1 mile walk | Outside or on the treadmill |
| Wednesday | Upper Body | Shoulder Press Bicep Curls Tricep Dips Incline Push-ups | 3 sets: 8 reps: 10lbs 3 sets: 16 reps: 5lbs 3 sets: 8 reps: 5lbs 3 sets: 10 reps: body weight |
| Thursday | Active Rest Day | Peaceful Walk Dance Yoga Bike Ride Swimming | Brisk walk x 30 min Free your body to music x 10min Stretch/yoga x 20 min Bike around the block x 30 min Swim laps x 10 min |
| Friday | Abs | Deadbugs Russian Twist Mountain Climbers Leg Lifts | 3 sets: 12 reps: 5lbs 3 sets: 20 reps: 5lbs 3 sets: 30 reps: body weight 3 sets: 20 reps: body weight |
| Saturday | Rest Day | Don’t forget your steps! | 9000 steps |
| Sunday | Rest Day | Don’t forget your steps! | 9000 steps |
| Week 5 | Focused Area | Workout | *Sets > xReps > Weights |
| Monday | Lower Body | Squats Glute Bridge Slow High Knees Wall Sits | 3 sets: 20 reps: body weight 3 sets: 16 reps: 5lbs 3 sets: 30 reps each side: body weight 3 sets: 60 seconds: body weight |
| Tuesday | Walking | 1 mile walk | Outside or on the treadmill |
| Wednesday | Upper Body | Shoulder Press Bicep Curls Tricep Dips Incline Push-ups | 3 sets: 10 reps: 10lbs 3 sets: 20 reps: 5lbs 3 sets: 10 reps: 5lbs 3 sets: 12 reps: body weight |
| Thursday | Active Rest Day | Peaceful Walk Dance Yoga Bike Ride Swimming | Brisk walk x 30 min Free your body to music x 10min Stretch/yoga x 20 min Bike around the block x 30 min Swim laps x 10 min |
| Friday | Abs | Deadbugs Russian Twist Mountain Climbers Leg Lifts | 3 sets: 16 reps: 5lbs 3 sets: 30 reps: 5lbs 3 sets: 30 reps: body weight 3 sets: 12 reps: 5lbs |
| Saturday | Rest Day | Don’t forget your steps! | 10000 steps |
| Sunday | Rest Day | Don’t forget your steps! | 10000 steps |
KEY:
*Sets = rounds
xReps = number of times you do the specific workout
- Ex: squats 3 sets/8reps = do 8 squats, rest, do those 3 times total
Weights
- 5 lbs = can use dumbells or heavy cans of food
- 10lbs = can use dumbells or full jugs of milk/juice
+Steps:
- Week 1 – 5000 steps each day!!
- Week 2 – 6000 steps each day!!
- Week 3 – 7000 steps each day!!
- Week 4 – 8000 steps each day!!
- Week 5 – 9000 steps each day!!
- Week 6 – 10000 steps each day!!!!!
For Ab workouts – focus on keeping your back flat against the ground and drawing your belly button inward
Phone a friend!! Working out with someone will always push you to go harder!!
Please modify the workouts to your needs!! This is just a template, we can adjust as we go 😊
As Always!!!- If you aren’t feeling the burn add weights/reps!! PUSH YOURSELF to go ONE MORE REP!!
MACROS:
Focus primarily on Protein the first 6 weeks – Goal = 100g of protein at least per day!!
Eggs – ~3-5g each egg
½ Chicken breast – ~30g
Triple zero Greek yogurt – 15-20g per cup
Milk – ~7g per 1 cup
Beef – ~25g in 3oz (~one burger patty)
½ Salmon filet – ~30g
Cod filet – 40g
Turkey breast – ~25g in 3oz
Collagen – 10g per scoop
Protein Powder – 20-30g per scoop (great to add into smoothies!)
The key is to do it and remain consistent!