28-Day Full Body · Beginner

28 days · 472 steps in total · Day 1: 10 steps · Level: Beginner · Focus: Full Body

28-Day Full Body Beginner is a month-long home routine for people who are just getting started. Each day is short — Day 1 has 10 steps and the whole month adds up to 472 — so it fits into a busy day without leaving you exhausted.

Day 1 opens with Jumping Jacks, Incline Push-Ups and Heel Touch: a gentle warm-up, an easier push-up variation and a simple core move. That pattern — warm up, work the upper body, work the core — is the shape of the whole month, and it is a sensible first program if you have not exercised regularly before.

Day 1 steps

• Jumping Jacks20s
• Incline Push-Ups×5
• Heel Touch×6
• Push-Ups×3
• Plie Squats×6
• Push-Ups×3
• Backward Lunge×6
• Incline Push-Ups×5
• Cobra Stretch20s
• Chest Stretch20s

Start this program in the app →

Related programs

General fitness information only, not medical advice. Stop if an exercise causes pain, and talk to a doctor before starting a new workout routine if you have a health condition.