New to working out? Don’t worry, I can soon get you into to it and closer to your goals! Try this simple workout plan two days per week to get started. 

It might be a simple workout plan, but it is designed for results!

The first two weeks perform 1 set of 12-15 repetitions on each exercise.  If your muscles are still getting sore stay with one set.  If they aren’t, go to 2 sets per exercise

When you can comfortably perform 2 sets of 15 on an exercise, then increase the resistance to the next weight increment.  On Crunches and Twisting Crunches build up to 2 sets of 50 repetitions.


In addition to these exercises try to get in at least three days of cardiovascular conditioning with an exercise bike, treadmill, elliptical, etc.  On resistance days perform 20 minutes in addition to the exercises.  On a non-resistance day, start with 20 minutes and add 5 minutes per week up to 60 minutes.

Sample Home Program

Day 1 – Workout Plan                                                            

Simple Workout Plan for Beginners_2

SQUATS With feet shoulder width, toes straight ahead or slightly out, place bar across the shoulders (behind your head) where it’s comfortable. Keep your abdominals tight and your back arched.  Keep your head straight and your eyes looking up to help keep your back arched.  Bend your knees making sure they travel forward over the first two toes.  Make sure your hips descend at the same rate.  Stop just before the lower back starts to round out. Quadriceps, Gluteus Maximus, Hamstrings. Abdominals, Erectors, Upper/Mid back, Arms, Calves, Adductors / Abductors.
QUAD LIFTS Sitting on the floor, lean back so your upper body is supported with your arms. Bend one knee up to relieve pressure on your lower back.  Lift your straight leg up until it is even with your bent thigh (~45º) and return.  Repeat with the other leg. Quadriceps. Hip flexors.
REVERSE PULL UP Place a bar or pole between two chairs or in a squat rack so it won’t roll off (a Smith Squat Machine works great for this move).  Lay on your back between the chairs or on the floor under the bar so your chest lines up with the bar.  Grab the bar with an overhand grip slightly wider than shoulder width.  Keeping your belly button pulled in and shoulder blades down, pull your chest up to the bar.  On the return, stop just before your torso makes contact with the floor.  Start with the legs bent and feet underneath the buttocks and straighten the legs out to make it harder. Latisimus Dorsi, rhomboids, trapezius, teres major, teres minor Biceps, Forearms, Upper back.
PUSH-UPS Begin from the top push-up position with the arms and hips straight and the abs tight.  You may begin doing them from the knees for an easier progression.  Lower your chest towards the floor, keeping the neck straight, until the shoulders are even with the elbows.  If you feel a stretch in the shoulder, don’t go this far.  Your forearms should be perpendicular to the floor when you are in the bottom position and keep your elbows out and perpendicular to your body.  Return to the top. Pectoralis major. Triceps; Anterior deltoids; Pectoralis minor, Shoulder girdle muscles. 
STANDING REVERSE CALF RAISES Standing on a block with the toes off the end, point the toes down towards the floor to get a good stretch on the shin.  Then, bring the toes up as far as possible. Tibialis Anterior. Anterior leg muscle.


Lying with your thighs perpendicular to the floor, keep your lower back pressed against the floor.  Curl your shoulders off the floor as far as possible without letting your lower back leave the floor. Rectus Abdominis. Obliques.

Day 2 – Workout Plan

Simple Workout Plan for Beginners_3

SIDE LUNGES Start the same as lunges but, instead of stepping forward, step directly out to the side.  Keep the stationary leg straight, and rise up on the ball of the foot on the leg you’re stepping out  with to squat down further.  Squat until a stretch is felt on the inside of the stationary leg.  Push off as strongly as possible to return to a standing position. Abductors, Adductors. Quadriceps, Gluteus Maximus, Hamstrings.
STANDING CALF RAISES Place the balls of your feet on a block.  Rise up on your toes as far as possible. Then let  your heels down until a stretch is felt on the back of your legs. Gastrocnemius. Soleus.
STIFF-ARM PULLOVERS Lying on your back on the floor, your arms extended overhead with whatever weight object you can find held in your hands, extend straight arms up over your chest in an arc. Pectoralis major & Serratus anterior. Anterior deltoids.
STANDING LATERAL RAISE Start with 2 soup cans held in front of your legs, palms facing each other.  With a slight bend in the elbow, bring the arms directly out to the side, rotating the front of the cans towards the ground.  Bring your arms up parallel to the floor. Lateral head of the deltoids. Traps; Anterior/Post-erior head of deltoids.
BENCH DIPS Place your hands on a chair behind your back and place your feet on the floor in front of you. Bend your arms until they are even with your elbows. Triceps. Pectoralis Major, Anterior deltoids.
CURLS Sitting on a chair or standing, your arms hanging down at your sides and holding soup cans, curl the cans up, keeping your elbows steady.  Twist your wrists so that your palms are facing up and towards your body at the top of the exercise (supinate) and pronate on the descent so palms face sides when weights are lowered. Biceps. Brachialis, Forearms.
TWISTING CRUNCHES Lying with your thighs perpendicular to the floor, keep your lower back pressed against the floor.  Curl your shoulders off the floor as far as possible without letting your lower back leave the floor. Curl your right shoulder towards your left knee and vice versa. Obliques. Rectus Abdominis.

Please feel free to contact Terry Linde with any questions and visit WatchFit for more tips and exercises. 

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