🔥 Beginner–Middle Level Training Plan (Full Body)

Warm-up (5 min):

March in place – 1 min

Arm circles – 30 sec each way

Side steps with arm swings – 1 min

Light squats – 1 min

Hip rotations – 30 sec

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🏋️‍♀️ Main Workout

Do each exercise 40 sec work / 20 sec rest.

Complete 2–3 rounds depending on your energy.

1. Bodyweight Squats – keep chest up, go as low as you can.

2. Incline Push-ups (hands on chair or wall if needed).

3. Glute Bridges – squeeze at the top.

4. Standing Knee-to-Elbow Crunches – engage your core.

5. Step Back Lunges – alternate legs.

6. Plank Hold (knees down if too hard).

7. Jumping Jacks / Low Impact Jacks – choose your level.

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🧘‍♀️ Cool Down (5 min)

Forward fold stretch – 30 sec

Quad stretch – 30 sec each leg

Shoulder stretch – 30 sec each arm

Cat-cow (on hands & knees) – 1 min

Deep breathing – 1 min

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⚡ Tip: Do this 3–4 times per week, and on other days try light walking or yoga.

It’s a step up from gentle beginner training but not too intense—perfect for building strength and stamina.