Routine 01

This first routine is perfect for beginners. It is a suggested routine for 4 weeks. Each week consists of 3 fullbody workouts and optional 4 LISS sessions (low intensity steady state) days.

My suggestion is you do the workouts every other day, with a rest day in between. Not back to back. Since they include HIIT (high intensity interval training), which puts a lot of stress on your body, and you need enough time to recover from it. Otherwise you will experience fatigue, joint pain, mood disturbance etc. If you have no choice and need to do a workout day after day, skip the HIIT on the second day and add one of the circuits you did for 2 more sets instead.

In order to get the most out of the program. On your rest days I highly recommend you do LISS. For that you can simply go for a walk outside or choose the treadmill for the time indicated on the plan. Don’t stress about it if you can’t do it all. Do your best and be proud.

For the full program click here.