Your 4-Week Beginner Program
Finished the 7-day start and want a plan for the month ahead? Follow this gentle four-week progression. Each week has a few short workouts plus walking, mobility and proper rest, building from habit to confidence. Mark days complete as you go; your progress is saved on this device.
New here? Start Here · 7-Day Start · Exercise Library · Workout Builder · Today’s Workout
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Week 1 · Build the habit0 of 7
This week is all about showing up. Keep sessions short and easy, the only goal is to start.
Gentle Full-Body Start
Ease in with a short, doable session to set the tone for the week.
Focus moves: Bodyweight Squat, Wall Push-up, Plank · how-tos in the library
15-Minute Full-Body
A simple full-body session. Rest whenever you need to.
Focus moves: Bodyweight Squat, Wall Push-up, Plank · how-tos in the library
Rest Day
Let your body recover. A gentle stretch is fine if you feel like moving.
Gentle Mobility
Loosen up with an easy stretch to help you move comfortably.
15-Minute Full-Body
Repeat the full-body session. Notice it already feels a little easier.
Focus moves: Bodyweight Squat, Wall Push-up, Plank · how-tos in the library
Week 2 · Build consistency0 of 7
Now we turn showing up into a rhythm. Same simple sessions, a touch more movement.
Morning Wake-Up
Start the day with an energising full-body session.
Focus moves: Bodyweight Squat, Wall Push-up, Plank · how-tos in the library
Full-Body Strength
Your full-body session. Aim to move a little more smoothly than last week.
Focus moves: Bodyweight Squat, Wall Push-up, Plank · how-tos in the library
Beginner Core
Add some core work to build the strength behind good posture.
Focus moves: Plank, Dead Bug, Bird-Dog · how-tos in the library
Light Activity
A gentle low-impact session or an easy walk, your choice.
Week 3 · Build strength0 of 7
This week we split the focus so each area gets a little attention. Slightly longer sessions.
Lower-Body Strength
Focus on your legs and glutes with steady, controlled moves.
Focus moves: Bodyweight Squat, Reverse Lunge, Glute Bridge · how-tos in the library
Upper-Body Strength
Work your chest, back and arms with beginner-friendly moves.
Focus moves: Wall Push-up, Knee Push-up, Incline Push-up · how-tos in the library
Mobility Flow
A slightly longer stretch to support your harder sessions.
Core Strength
Build on your core work from last week.
Focus moves: Plank, Dead Bug, Bird-Dog · how-tos in the library
Active Recovery
An easy walk or a gentle stretch to recover well.
Week 4 · Build confidence0 of 7
The final week. A little more time, a self-guided session, and a chance to enjoy how far you have come.
Full-Body Builder
A fuller full-body session. Add a round if you feel strong.
Focus moves: Bodyweight Squat, Wall Push-up, Plank · how-tos in the library
Build Your Own Workout
Use the Workout Builder to create a session that fits your goal.
Lower-Body Strength
Revisit your legs, a little stronger this time.
Focus moves: Bodyweight Squat, Reverse Lunge, Glute Bridge · how-tos in the library
Your Victory Session
Pick a favourite from the Exercise Library or Builder and enjoy it.
Every workout links to a full guide, and you can look up any move in the Exercise Library or create your own with the Workout Builder. This is general beginner guidance, not medical advice.