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.
Get each week of the plan by email
One email at the start of each week with that week’s sessions. Four emails in total, then they stop. Free, and you can unsubscribe at any time.
Back up your progress
Your progress is saved in this browser only. Download a backup before you change phone or clear your browser, then restore it on the new device.