All Workout Plans

Beginner Workout Program

7-day AI-generated fitness plan designed for complete beginners. No equipment needed, just 20-30 minutes per day.

🏠 Home Friendly ⏱️ 20-30 min 🔧 No Equipment 📈 Progressive

7-Day Program Overview

Day 1

Upper Body Basics

25 min

Day 2

Lower Body Foundation

25 min

Day 3

Core & Stability

20 min

Day 4

Active Rest

Light stretching

Day 5

Full Body Circuit

30 min

Day 6

Cardio & Movement

25 min

Day 7

Complete Rest

Recovery day

Sample Workout: Day 1 - Upper Body Basics

Warm-up (5 minutes)

Arm Circles

10 forward, 10 backward

Marching in Place

30 seconds

Main Workout (15 minutes)

Push-ups (Modified)

Beginner

Start on knees to build strength before progressing to full push-ups

Sets: 3

Reps: 5-8

Rest: 60 seconds

Form Tip: Keep your body in a straight line from knees to head

Wall Sit

Beginner

Build leg strength with this isometric exercise

Sets: 3

Time: 15-30 seconds

Rest: 60 seconds

Form Tip: Keep back flat against wall, thighs parallel to floor

Plank Hold

Beginner

Core strengthening exercise

Sets: 3

Time: 10-20 seconds

Rest: 60 seconds

Form Tip: Keep body straight like a board, don't let hips sag

Cool-down (5 minutes)

Chest Stretch

Hold 30 seconds

Deep Breathing

5 deep breaths

Progressive Training Tips

Week 1-2: Foundation

• Focus on proper form over speed
• Start with lower rep ranges
• Take longer rest periods if needed
• Listen to your body

Week 3-4: Progression

• Increase reps gradually
• Add extra sets when comfortable
• Progress to harder variations
• Reduce rest time slightly

Ready for Your Complete AI Fitness Journey?

This is just a sample! ZAYA creates unlimited personalized workouts that adapt to your progress.

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