🌸 Beginner Training Plan for Ladies (3–4 days per week)

Warm-up (5 minutes)

Arm circles – 30 sec

Shoulder rolls – 30 sec

March in place – 1 min

Side-to-side steps – 1 min

Gentle neck stretches – 1 min

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Workout (20–25 minutes)

1. Lower Body

Squats (sit-to-stand if needed) – 2 sets of 8–12

Glute bridges (lie down, lift hips) – 2 sets of 10–12

Side leg lifts – 2 sets of 10 each leg

2. Upper Body

Wall push-ups – 2 sets of 6–10

Arm raises (front & side, no weights or light water bottles) – 2 sets of 8–10

Shoulder shrugs – 2 sets of 10

3. Core & Balance

Seated knee lifts – 2 sets of 10 each side

Standing balance (lift one foot slightly off the ground, hold 10 sec) – 2 times each leg

Gentle twists (sitting or standing) – 2 sets of 10

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Cool Down & Stretch (5 minutes)

Hamstring stretch (reach toward toes while sitting) – 20 sec each leg

Quad stretch (hold ankle behind you) – 20 sec each leg

Shoulder stretch (arm across chest) – 20 sec each arm

Deep breathing with arms overhead – 3 breaths

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🌷 Tips:

Move slowly, focus on form, not speed.

Rest as needed between sets.

Drink water before and after.

Walking outside on non-workout days is a great addition.