Download a free, 30-Day Workout Calendar to help you shape up for summer. This Beginner Workout Plan was designed for anyone seeking low-impact workouts that are still challenging. Download your workout calendar to build strength and burn calories with daily workouts you can do at home with a set of dumbbells.
The 30-Day Workout Challenge I published earlier this year was such a hit, and you guys have been requesting more workout plans and workout calendars.
The goal with these 30-Day Workout Calendars is that you can adapt them to fit your personal fitness schedule and routine.
Our Beginner Workout Plans are specifically designed for anyone seeking low impact workouts that are still challenging. So whether you’re pregnant, coming back from postpartum or recovering from an injury, or just starting a fitness routine this Beginner Workout Plan and 30-Day Workout Calendar is for you.
A Set of Dumbbells. Most of the daily workouts require a set of dumbbells. Each weight training workout will have a recommended dumbbell weight, usually between 5-15 pounds. Remember muscle growth happens with lifting heavy weights.
Optional Exercise Equipment:
Mini Loop Resistance Band. You can add a resistance band to the leg exercises to increase the intensity. These are the mini loop resistance bands I have (DISCOUNT CODE: NML).
Sponge ball for engaging and targeting the abs.
Glider disc or sweat towel for a barre workout.
Varies from 15-30 minutes a day, 5 days per week. You can always take more rest days as needed!
If you’re a runner and want to incorporate running into this full body workout plan, I suggest completing three of the strength training workouts each week. Choose three full body workouts OR choose:
You just want to make sure you are strength training your major muscle groups three times per week. Add running on the other days or add a run to arm days if time allows. You also have the option to follow our 2-Week Strength Training + Running Workout Plan.
Beginner. The daily workout videos do offer exercise variations, modifications and options to increase the intensity as well.
If you need to adjust this plan for pregnancy/postpartum, modifications are noted next to the daily workouts to make this fitness plan accessible for all fitness levels. If I don’t recommend a workout for pregnancy, I’ve linked an alternative, pregnancy-friendly workout.
FREE! No sign up needed, this is a FREE Beginner Workout Plan.
Youtube Playlist
Note: before beginning any new exercise program you should consult with your physician or midwife. The information provided with this workout challenge is intended for general information and use; it does not include specific, individualized recommendations and is not intended as medical advice. Before you begin any new exercise program Nourish Move Love, LLC recommends that you consult with your physician. Nourish Move Love, LLC primarily educates clients to assume more personal responsibility for their health by adopting a healthy and active lifestyle.
This post does include affiliate links and I earn a small commission on products purchased using these links. All words and opinions are my own. Thank you for supporting Nourish Move Love.
Nourish Move Love is a health + fitness blog that helps women create a lifestyle and body they love.
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Holy moly! At 6mths pregnant I am taking this beginner challenge on. I’ve been working out steadily for over a year now 5 days a week 15-30 min total. I do like a good push and a good sweat. Day 1 beginner definitely had me dripping sweat all over my mat. I am not sure the last time I really sweat that much during a workout!
Teresa! Good for you for jumping into this calendar at 6 months pregnant — that’s incredible! So glad you’re finding it challenging and I hope you enjoy all the workouts! Way to go mama — keep up the good work! -Lindsey
Hello,
I’m an active 60 year old at 5’4″ weighing 121 lbs. I love cardio and I do 1 1/2 hrs of fast walking, elliptical,and other cardio daily, i’m fit cardio wise, but NO weight training. I’m going to tryout your 30 day weigh training challenge for beginner. Where should I put my cardio workout and do I need to limit my time doing it? Do you have any other advice for me?
Thank you,
Norma
Hi Norma! Wow, you’re crushing it at 60, but yes I’d highly suggest adding weight training as it’s especially important as we age + lose muscle mass + bone density. And strength training helps maintain muscle mass and is also great for bone density as well! If you follow this Beginner Calendar you’ll still be getting plenty of cardio and/or you can always add power walking to any of the days if you’d like additional work as well! I hope that helps and keep up the great work! -Lindsey
Thank you so much for posting this! I just got diagnosed with piriformis syndrome, so I can’t do my normal workouts… But this low impact option looks like something that may be perfect to strengthen my injured muscles. I love your workouts!!
Hi Marnae! I’m so sorry to hear about your piriformis syndrome; but yes this low impact calendar is a great option to continue to build strength in a low impact way! Especially glute + core strength for piriformis syndrome! Enjoy the workouts and thanks for following along! -Lindsey