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LiveGood LifeStyle Fitness — Beginner 3-Day Weekly Workout Plan
Guidelines
Frequency: 3 non-consecutive days per week (e.g., Monday, Wednesday, Friday) to allow recovery.
Duration: 30–45 minutes per session.
Warm-up: 5–7 minutes before each workout (light cardio like brisk walking, marching in place, or easy cycling + dynamic mobility: arm circles, leg swings, hip circles).
Cool-down: 5 minutes after each workout (walking to lower heart rate + gentle static stretches for major muscle groups, holding each stretch 15–30 seconds).
Progression: Start with the lower end of sets/reps. After 2–4 weeks, increase repetitions, sets, or resistance gradually (e.g., add 1–2 reps per set or an extra set). If something causes sharp pain, stop and consult a professional.
Equipment: Minimal — bodyweight, a pair of light dumbbells (5–15 lbs) or resistance bands and a chair. All exercises have a bodyweight option.
Day A — Full-Body Strength Focus
Quantity:
LiveGood LifeStyle Fitness — Beginner 3-Day Weekly Workout Plan
Guidelines
Frequency: 3 non-consecutive days per week (e.g., Monday, Wednesday, Friday) to allow recovery.
Duration: 30–45 minutes per session.
Warm-up: 5–7 minutes before each workout (light cardio like brisk walking, marching in place, or easy cycling + dynamic mobility: arm circles, leg swings, hip circles).
Cool-down: 5 minutes after each workout (walking to lower heart rate + gentle static stretches for major muscle groups, holding each stretch 15–30 seconds).
Progression: Start with the lower end of sets/reps. After 2–4 weeks, increase repetitions, sets, or resistance gradually (e.g., add 1–2 reps per set or an extra set). If something causes sharp pain, stop and consult a professional.
Equipment: Minimal — bodyweight, a pair of light dumbbells (5–15 lbs) or resistance bands and a chair. All exercises have a bodyweight option.
Day A — Full-Body Strength Focus
Quantity: