🕷️ Crawler Inspector

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Direct Parameter Lookup

Raw Queries and Responses

1. Shard Calculation

Query:

Response:

Calculated Shard: 36 (from laksa057)

2. Crawled Status Check

Query:

curl -X POST \
  'http://laksa036.int.ahrefs:8124/' \
  -H 'Content-Type: text/plain' \
  -H 'X-ClickHouse-Database: crawler3' \
  -H 'Authorization: Basic YXBpOg==' \
  -d 'SELECT getAhrefsURLFromUnparsed(src_unparsed) AS found_url, ifNull(toUnixTimestamp(download_stamp), 0) AS crawl_time, ifNull(toUnixTimestamp(props_url_first_seen), 0) AS first_indexed_time, download_http_code AS http_code, src_unparsed AS src_unparsed, src_root_hash AS src_root_hash, history_drop_reason AS history_drop_reason, meta_title AS meta_title, meta_descriptions AS meta_descriptions, attrs_boilerpipe_text AS attrs_boilerpipe_text, attrs_markdown AS attrs_markdown, attrs_readable_markdown AS attrs_readable_markdown, meta_canonical AS meta_canonical FROM crawler3.page_info_local FINAL PREWHERE (src_root_hash, src_unparsed) IN ((getAhrefsRootHashFromUnparsed(getAhrefsUnparsedNoserviceFromURL(\'https://www.nourishmovelove.com/fitness-beginner-workout-plan/\')), getAhrefsUnparsedNoserviceFromURL(\'https://www.nourishmovelove.com/fitness-beginner-workout-plan/\'))) FORMAT JSONEachRow'

Response:

{"found_url":"https:\/\/www.nourishmovelove.com\/fitness-beginner-workout-plan\/","crawl_time":1775828458,"first_indexed_time":1567448567,"http_code":200,"src_unparsed":"com,nourishmovelove!www,\/fitness-beginner-workout-plan\/ s443","src_root_hash":"4438401708765809836","history_drop_reason":null,"meta_title":"30-Day Beginner Workout Plan","meta_descriptions":["This free 30-Day Beginner Workout Plan combines strength, cardio, and mobility to help you boost endurance, build muscle, and reach your fitness goals at home."],"attrs_boilerpipe_text":"This 30-day at-home beginner workout plan is designed to build strength, improve functional fitness and support fat loss through a mix of strength and mobility-focused workouts. It’s ideal for anyone starting or restarting their fitness journey, offering a structured yet flexible schedule to help develop consistency and confidence. With simple, effective movements like squats, lunges, push-ups and rows, this plan targets every major muscle group for real, sustainable results.\nQuick Links:\nWhy This Plan Works\nWho It’s For\nFAQs\nWeek 1\nWeek 2\nWeek 3\nWeek 4\nAlready completed this challenge?\nLeave a review!\nStarting an exercise routine can feel daunting – trust me, I’ve been there. Whether it’s coming back after time off or picking up weights for the very first time, those first workouts can feel both exciting and intimidating. What’s most important in any fitness routine is consistency. \nWhen I first got serious about\nstrength training\n, I didn’t overcomplicate it. I started simple, with a structured plan that told me exactly what to do each day. That’s why I created this 30-day beginner dumbbell workout plan: to take away the guesswork, help you start moving and keep you\nmotivated\n. All you need to do is press play and follow along.\nOver the years, I’ve learned that a good\nworkout plan for beginners\nbalances strength,\nagility\n, mobility and rest. It doesn’t have to mean working out for hours every day. In fact, the best way to build a lasting habit (and avoid burnout) is to focus on consistency over intensity. For most beginners, 3-5 workouts a week is ideal. That might mean alternating between upper and lower-body days, with a mix of mobility or stretching to keep your body feeling good.\nIf your goal is to build muscle, aim for resistance training 3-4 days per week with at least 1 rest or active recovery day between sessions. That’s how I train when I’m in a muscle-building phase. I lift heavier weights with controlled reps and allow time for recovery so my muscles can actually grow stronger.\nWhen it comes to choosing the right\nexercises\n, I always go back to the basics. The best beginner-friendly strength training exercises are simple but effective: squats, lunges, push-ups, rows, shoulder presses and deadlifts. These movements work multiple muscle groups at once, helping you build strength that carries over into everyday life – also known as\nfunctional fitness\n. I love the feeling of being able to carry groceries in 1 trip or run up the stairs without getting winded. That’s why it’s important to incorporate weightlifting consistently.\nThis 30-day workout challenge includes\nfull-body dumbbell workouts\ndesigned for both building muscle and weight loss. You’ll find a mix of upper and lower-body strength sessions, along with mobility-focused workouts to improve your range of motion and support recovery.\nThis free workout plan follows a\n5-day training split\n, but I encourage you to adapt it to your lifestyle. If you only have time for 5-10 minutes of movement, try a\nmicro workout\n. If you’d like to incorporate more rest days, or you’re a\nhybrid athlete\nlooking to add runs to your schedule, follow the 3-day or 4-day version of this plan (download my custom workout plan PDFs below). These workouts do include warm-ups and cool-downs – be sure to follow those to avoid injury and get the most out of your workouts!\nIf you’re ready to start (or restart) your fitness journey, grab your dumbbells and join me. Let’s focus on moving better, feeling stronger and building a body that supports the life you want to live!\nThis 1 Month Workout Plan Is For Anyone\nWhether you’re getting back into fitness or just starting out, these are the goals you’ll be working toward over the next 30 days:\nEase back into movement and re-establish an active lifestyle, no matter your starting point.\nBuild a consistent home workout routine that feels realistic, energizing and something you actually look forward to each day.\nDevelop foundational strength and lean muscle, gradually improving your ability to complete more reps or lift slightly heavier weights.\nImprove endurance, coordination and balance, while learning to move with better control and form.\nBuild the strength to properly perform exercises like Romanian deadlifts, lunges, leg extensions, calf raises, lateral raises, skull crushers, tricep extensions, shoulder presses, push-ups,\npull-ups\n, bicep curls, lat pulldowns, and crunches.\nBurn calories and support healthy weight management sustainably.\nBoost your energy, mood and confidence through regular movement.\nFeel stronger, more capable and more consistent by the end of the month – ready to keep the momentum going.\nDownload A Custom Workout Plan That Fits Your Schedule – From 3-5 Days A Week 👇👇\nRead A 5-Star Review ⭐⭐⭐⭐⭐\n“\nI just finished week 1 of your 3 days a week beginner workout plan and I feel so accomplished! I love your personality and the light you shine in these workouts. I can’t wait to crush the rest of the month.”\n—\nRahja W.\nWeek 1\nDay 1:\n20-Minute Full-Body Beginner Workout\nWorkout Time\n: 20 Minutes\nEquipment\n: Dumbbells. Optional plyo box (or sub a bench\/chair).\nYouTube Link\n:\n20-Minute Beginner Dumbbell Workout (All Standing Strength)\nDay 2:\n25-Minute Beginner Arm Workout\nWorkout Time\n: 25 Minutes\nEquipment\n: Dumbbells\nYouTube Link\n:\n25-Minute Beginner Arm Workout\nDay 3: Rest Day OR\n15-Minute Beginner HIIT Workout\nAND\n5-Minute Beginner Abs\nWorkout Time\n: 20 Minutes\nEquipment\n: None\nYouTube Links\n:\n15 Minute Beginner HIIT Workout (No Equipment, No Repeats)\nAND\n5-Minute Ab Workout for Beginners (No Equipment, No Repeats)\nDay 4:\n20-Minute Beginner Leg Workout\nWorkout Time\n: 20 Minutes\nEquipment\n: Dumbbells\nYouTube Link\n:\n20-Minute Beginner Leg Workout\nDay 5:\n30-Minute Full-Body Strength Workout\nWorkout Time\n: 30 Minutes\nEquipment\n: Dumbbells \nYouTube Link\n:\n30-Minute Full-Body Dumbbell Strength Workout\nDay 6:\n20-Minute Bodyweight Workout for Beginners\nWorkout Time\n: 20 Minutes\nEquipment\n: None\nYouTube Link\n:\n20-Minute Bodyweight Workout for Beginners (No Repeats)\nDay 7: Rest and Recovery\nThis plan includes 1 rest day per week, but you can take more rest days as needed. Try going for a walk or following one of our popular stretching and recovery workouts:\n15-Minute Mobility Workout\nMobility and Recovery Exercises (10 Minutes)\nWeek 2\nDay 8:\n25-Minute Beginner Full-Body Strength Workout\nWorkout Time\n: 25 Minutes\nEquipment\n: Dumbbells\nYouTube Link\n:\n25-Minute Full-Body Dumbbell Workout (Beginner)\nDay 9:\n20-Minute Quick Arm Workout\nWorkout Time\n: 20 Minutes\nEquipment\n: Dumbbells\nYouTube Link\n:\n20-Minute Quick Arm Workout (No Push Ups)\nDay 10: Rest Day OR\n15-Minute Standing Cardio\nAND\n7-Minute Abs\nWorkout Time\n: 20 Minutes\nEquipment\n: None\nYouTube Links\n:\n15-Minute Standing Cardio Workout (1500 Steps in 15 Minutes!)\nAND\n7-Minute Standing Ab Circuit Workout (No Repeats)\nDay 11:\n20-Minute Glute Workout\nWorkout Time\n: 20 Minutes\nEquipment\n: Dumbbells and a resistance band\nYouTube Link\n:\n20-Minute Leg Workout\nDay 12:\n35-Minute Full-Body Strength Workout\nWorkout Time\n: 35 Minutes\nEquipment\n: Dumbbells \nYouTube Link\n:\n35-Minute Full-Body Dumbbell Workout\nDay 13:\n15-Minute Beginner Pilates\nAND\n5-Minute Walking Workout\nWorkout Time\n: 20 Minutes\nEquipment\n: None\nYouTube Links\n:\n15-Minute Express Mat Pilates (Full-Body\n,\nNo Equipment)\nAND\n5-Minute Walking Workout (No Equipment, All Standing)\nDay 14: Rest and Recovery\nThis plan includes 1 rest day per week, but you can take more rest days as needed. Try going for a walk or following one of our popular stretching and recovery workouts:\n7 Stretches for Lower Back Pain\n7 Best Hip Mobility Exercises\nWeek 3\nDay 15:\n25-Minute Full-Body Strength and Abs\nWorkout Time\n: 25 Minutes\nEquipment\n: Dumbbells\nYouTube Link\n:\n25-Minute Dumbbell Strength | Full-Body & Abs\nDay 16:\n20-Minute All Standing Arm Workout\nWorkout Time\n: 20 Minutes\nEquipment\n: Dumbbells\nYouTube Link\n:\n20-Minute Dumbbell Arms Workout (No Repeats)\nDay 17: Rest Day OR\n15-Minute Standing Cardio\nAND\n5-Minute Pilates Abs\nWorkout Time\n: 20 Minutes\nEquipment\n: None\nYouTube Links\n:\n15-Minute Standing Cardio Workout (2,000 Steps, No Repeats)\nAND\n5-Minute Pilates Abs (No Equipment, Standing Abs)\nDay 18:\n25-Minute Dumbbell Leg Workout\nWorkout Time\n: 25 Minutes\nEquipment\n: Dumbbells \nYouTube Link\n:\n25-Minute Dumbbell Leg Workout (Strength Training)\nDay 19:\n30-Minute Full-Body Strength Workout\nWorkout Time\n: 30 Minutes\nEquipment\n: Dumbbells\nYouTube Link\n:\n30-Minute Full Body Strength Workout (No Floor Work + HIIT Finisher)\nDay 20:\n15-Minute Beginner Kettlebell Workout\nAND\n5-Minute Kettlebell Abs\nWorkout Time\n: 20 Minutes\nEquipment\n: Kettlebell\nYouTube Links\n:\n15-Minute Beginner Kettlebell Workout (All Standing, No Repeat)\nAND\n5-Minute Kettlebell Abs (No Repeat)\nDay 21: Rest and Recovery\nThis plan includes 1 rest day per week, but you can take more rest days as needed. Try going for a walk or following one of our popular stretching and recovery workouts:\n10-Minute Full-Body Stretch Routine\n5 Daily Mobility Exercises\nWeek 4\nDay 22:\n30-Minute Full-Body Strength and Steps Workout\nWorkout Time\n: 30 Minutes\nEquipment\n: Dumbbells and a resistance band\nYouTube Link\n:\n30-Minute Strength and Steps Workout (All Standing, LISS Cardio)\nDay 23:\n20-Minute Ab and Arm Workout\nWorkout Time\n: 20 Minutes\nEquipment\n: Dumbbells\nYouTube Link\n:\n20-Minute Standing Arms and Abs Workout | No Repeats, All Standing\nDay 24: Rest Day OR\n15-Minute Zone 2 Cardio\nAND\n5-Minute Dead Bug Abs\nWorkout Time\n: 20 Minutes\nEquipment\n: Dumbbells \nYouTube Links\n:\n15-Minute Zone 2 Cardio with Weights (All Standing, No Jumping)\nAND\n5-Minute Dead Bug Workout (No Repeats)\nDay 25:\n30-Minute Leg Workout\nWorkout Time\n: 30 Minutes\nEquipment\n: Dumbbells and a resistance band\nYouTube Link\n:\n30-Minute Knee-Friendly Leg Workout (No Lunges | No Jumping)\nDay 26:\n30-Minute Full-Body Strength Workout\nWorkout Time\n: 30 Minutes\nEquipment\n: Dumbbells\nYouTube Link\n:\n30-Minute Full-Body Dumbbell Workout (All Standing, All Strength)\nDay 27:\n20-Minute Strength and Steps Workout\nAND\n10-Minute Beginner Abs\nWorkout Time\n: 30 Minutes\nEquipment\n: Dumbbells\nYouTube Links\n:\n20-Minute Strength + Walking Workout\nAND\n10-Minute Beinnger Abs Workout\nDay 28: Rest and Recovery \nThis plan includes 1 rest day per week, but you can take more rest days as needed. Try going for a walk or following one of our popular stretching and recovery workouts:\nBest Hip Flexor Exercises (5 Stretches)\n5 Best Thoracic Mobility Exercises\nDay 29:\n10-Minute Beginner Dumbbell Workout\nAND\n10-Minute Standing Cardio\nWorkout Time\n: 20 Minutes\nEquipment\n: Dumbbells\nYouTube Links\n:\n10-Minute Beginner Dumbbell Workout (Standing Workout)\nAND\n10-Minute Low Impact Cardio (All Standing, No Equipment)\nDay 30:\n10-Minute Upper-Body Workout\nAND\n10-Minute Inner Thigh Workout\nWorkout Time\n: 20 Minutes\nEquipment\n: Dumbbells and optional Pilates ball\nYouTube Links\n:\n10-Minute Upper-Body Workout f\no\nr Women (Rep-Drop)\nAND\n10-Minute Inner Thigh Workout (No Repeats!)\nBeginner Workout Plan Details\n1. Gym Equipment Needed:\nA Set of Dumbbells.\nMost of the daily strength workouts require a set of dumbbells. Each weight training workout will have a recommended dumbbell weight, usually between 8-20 pounds. You want a weight heavy enough that your last few reps are a struggle, but you are still able to complete the workout with good form.\nShop my dumbbells here\n(Discount Code: NML5).\nOptional Exercise Equipment: \nResistance Band\n(Discount Code: NML)\nKettlebell\n(option to sub a single\ndumbbell\n). (Discount Code: NML5)\n2. Time Requirement: \nWorkouts vary from 20-30 minutes a day, 5 days per week. You can always take more rest days as needed!\nIf you’d prefer to incorporate more rest days, try my\n3-Day Beginner Split\nor\n4-Day Beginner Split\n.\n3. Fitness Level:\nBeginner.\nThe daily workout videos do offer exercise variations, modifications and options to increase the intensity as well.\n4. Cost:\nFree!\nNo sign-up needed, this is a free\nbeginner workout plan\nFAQs\nHow can a beginner build muscle?\nBeginners can build muscle by focusing on\nprogressive overload\nor gradually increasing the weight, reps or intensity of workouts over time. The key in a beginner workout routine is consistency: aim for full-body strength training sessions 3-4 times per week, using foundational exercises like squats, lunges, rows and presses. Pair that with proper nutrition,\nenough protein\nand rest days to allow muscles to recover and grow stronger.\nHow often should a beginner work out each week?\nMost beginners see great results with 3-5 workouts per week, depending on their schedule and recovery. Start with 3 full-body training sessions per week, then add a fourth or fifth day as your strength and endurance improve. Keep in mind that rest and mobility work are just as important as training. They help prevent burnout and keep you consistent long-term. If you like a combination of strength training and Pilates\/barre, or are aiming to get more steps in each day, try my\n3-2-8 Workout Plan\nor\n4-30-10 Workout Plan\n.\nHow many sets and reps should beginners do?\nA good starting point is 2-3 sets of 8-12 reps for most strength exercises. This range builds both muscle and endurance while helping you master proper form. Once you feel comfortable and stronger, you can increase the weight or add another set to continue progressing.\nWhat is the 3-3-3 rule for working out?\nThe 3-3-3 rule is a simple structure for beginners: focus on 3 workouts per week, stick with each routine for 3 weeks and aim to progress a little more every 3 sessions – either by lifting slightly heavier, performing more reps or improving your form. It’s an easy way to stay consistent, track progress and avoid feeling overwhelmed when building a new fitness habit.\nHow to Download and Use This 30-Day Plan\nDownload the 30-Day Beginner Workout Plan PDF by clicking here\n, or bookmark this webpage for reference.\nSave this workout calendar to your mobile device home screen for easy access.\nOpen\nthis workout calendar\nPDF in the Safari browser on your phone.\nTap the bottom arrow in the center of your screen.\nSelect ‘Add to Home Screen’.\nHover over and then click on the bold text each day to access the full-length, real time workout video on nourishmovelove.com. Or scroll to find the\ndaily workouts on YouTube\n.\nYou can also access all of the home workout videos on this workout challenge calendar on YouTube via\nthis YouTube Playlist: 30-Day Beginner Workout Plan.\nShare your daily workouts with me by tagging \n@nourishmovelove\n on social and ‘Pin’ the daily workouts on \nPinterest\n so you can do them again.\nGet My Full Program Guide!\nNew to Nourish Move Love and wondering which workout plan is best for you? Check out more of my free workout plans, and find the program that’s best for you!\nStart Here!\nPin This 30-Day Beginner Workout Plan\nLeave A Review\nYour review helps us keep creating free workouts.\nDid you love this workout challenge or notice your strength improving? We would truly appreciate a review! Every single one helps us keep creating free fitness content that supports you in your health journey.\nProgressive Overload Workout Plan for Strength and Muscle Growth\nApril 9, 2026\nThis is a very well-structured and practical workout plan. I like how you explained progressive overload in a simple way and showed different methods like increasing weight, reps, and sets. The 2-week structured plan with daily workouts makes it easy to stay consistent and track progress. It’s clear that following a gradual increase\nin intensity is key to building strength and avoiding plateaus . I’ve also been exploring similar training approaches, and this guide is helpful too: https:\/\/fitclub.in\/blog\/hiit-exercises-for-belly-fat\/. Great and actionable content!\nFitclub\nhttps:\/\/www.ensmjhegfoehgb.com\/\nApril 8, 2026\nHey, I was checking out nourishmovelove.com and noticed a few things that are likely hurting your rankings on Google.\nYou’re missing some opportunities that could push you to page 1 faster, especially on low-competition keywords.\nI recorded a quick video breaking down the issues and exactly how to fix them, mind if I share it\nhere?\nMassi B.\nhttps:\/\/shorturl.at\/4obCs\nApril 6, 2026\nHi, AI that replies to your emails automatically.\n→ https:\/\/shorturl.at\/4obCs\nTyson M.\nDay 10 and 24 are the same\nApril 6, 2026\nI love adding these workouts first thing each morning before the rest of my workout session. I have noticed my waist slimming and core tightening. My one and only complaint\/observation is that day 10 and 24 are the same. I don’t know if that’s intentional or not, but I wanted\nto let you know 🙂\nKathleen\nhttps:\/\/shorturl.at\/4obCs\nApril 4, 2026\nHi, what if your inbox handled itself, drafting and sending smart,\npersonalized replies automatically while you focus on what actually matters?\nZenvyMail does exactly that. AI-powered email replies,\nrunning 24\/7 in the background.\nTry it free for 30 days, no risk, no commitment.\n→ https:\/\/shorturl.at\/4obCs\nBest,\nThe ZenvyMail Team\nhttps:\/\/zenvymail.com\nCody McCauley\nhttps:\/\/shorturl.at\/v0VRn\nApril 4, 2026\nHi, Want to rank nourishmovelove.com\non Google’s first page?\nProof: https:\/\/shorturl.at\/v0VRn\nRegards,\nKurt Deshotel\nThis Program is SO worth it!\nApril 3, 2026\nI found NML when I was pregnant with my second baby and wanted to continue a fitness regimen but one tailored to prenatal needs. I am SO happy I did. Started NML’s postpartum plan at 8 weeks postpartum. It took me 3 months to complete the plan 2x as recommended. This was because my baby\nwasn’t the best sleeper and some days I just needed to rest\/nap. Do your best and forget the rest, as Lindsey would say. Still I see progress and I feel SO much stronger and better than I did during postpartum with my first baby. Progressed from only 10 lb weights to 15 lb for most exercises and even 20-30 lbs for certain ones! I am really happy with progress and can’t wait to move to Strong 20!\nReesha Ramoutar\nhttps:\/\/shorturl.at\/v0VRn\nApril 3, 2026\nHello, looking to get nourishmovelove.com\non page 1 of Google?\nProof: https:\/\/shorturl.at\/v0VRn\nRegards,\nCarley Lincoln\nhttps:\/\/botcommerce.app\/lifetime-deal\/aff\/18573\/\nApril 2, 2026\nGreetings,\nI’m reaching out because I see your online presence is a major touchpoint for capturing potential customers. Currently, most companies are losing profit on expensive monthly subscriptions to handle their conversations.\nWe have a limited-time opportunity to get a top-tier tool for **all your social chat channels** for a **single pay\nment of $49 USD forever**.\nKey Benefits of this one-time deal:\n• Stop monthly billing: Save thousands per year on marketing software.\n• Infinite lead base: The tool scales automatically without extra charges.\n• Instant responses: Reply to prospects automatically, especially while you sleep.\nThis “LTD” offer is for a limited time and **ends today, Thursday, April 2, 2026**. If you want to automate your sales process and remove overhead, you can see how it works here:\nhttps:\/\/botcommerce.app\/lifetime-deal\/aff\/18573\/\nSincerely.\nAida Candelaria\nhttps:\/\/fluffynfriends.com\/\nApril 2, 2026\nHey nourishmovelove.com, I’m Kyle and I don’t want this to sound like a sales pitch, but my wife and I have just launched our first store offering practical and comfortable pet accessories.\nWe’ve recently stocked our products and are looking for our very first customers. I’d love to offer you a personal 20% discount on y\nour first order. In return, your support would truly help our small business grow.\nreply and I’ll send you special code.\nWe’re also committed to giving back, 50% of our income will go to charities supporting pet organizations.\nThank you for your support\nKyle\nhttps:\/\/fluffynfriends.com\/\nKyle Batts\nhttps:\/\/www.pybqajxtddizt.com\/\nApril 1, 2026\nHi nourishmovelove.com, i’m cal and i can get you clients for your services, let’s talk about details? please reply\nBest,\nCal\nFounder | CEO\nCal Gower\nhttps:\/\/botcommerce.app\/lifetime-deal\/aff\/18573\/\nMarch 27, 2026\nSaludos,\nLe escribo porque observo que su pagina es un canal activo para recibir clientes potenciales. Actualmente, muchos negocios gastan de mas pagando suscripciones mensuales elevadas para administrar sus conversaciones de clientes.\nHay una oportunidad especial para adquirir una herramienta lider de automatizacion para **WhatsApp, Instagram, Facebook y WebChat** por un **pago unico de $49 USD\npara siempre**.\nPuntos clave de esta licencia Lifetime:\n• $0 mensualidades: Economizaran una fortuna al año en herramientas digitales.\n• Usuarios ilimitados: La herramienta se escala sin costos extra.\n• Ventas automaticas: Respondan prospectos en automatico, aun mientras descansan.\nEsta promocion de “Licencia unica” es por tiempo limitado que **expira hoy 27 de marzo**. Si desean digitalizar su atencion al cliente y eliminar costos fijos, pueden revisar la info aqui:\nhttps:\/\/botcommerce.app\/lifetime-deal\/aff\/18573\/\nSaludos cordiales.\nOctavia McKeel\nSimple & Effective Beginner Workout Plan\nMarch 27, 2026\nThis is a really well-structured beginner workout plan—especially great for anyone starting their fitness journey at home. I like how it combines strength, cardio, and rest days to build consistency without overwhelming beginners. The gradual progression and simple exercises make it easy to follow and sustainable long term.\nI’ve also been following a s\nimilar routine and found this guide helpful for detailed exercise breakdowns: https:\/\/fitclub.in\/blog\/strength-training-exercises-workout-plan\/\nFitclub\nhttps:\/\/lockhubcars.com\nMarch 25, 2026\nHey nourishmovelove.com, I’m Nad and I don’t want to sound like a salesman, but we’ve just launched, got first 1000 keychains in stock and trying to get first customers.\nif I give you personal 20% discount on the first item, can you help our company grow?\nNad,\nDirector of Lockh\nubcars\nWebsite: https:\/\/lockhubcars.com\nNad William\nhttps:\/\/github.com\/GrootMade\/connect\nMarch 19, 2026\nHey there,\nWe recently reviewed nourishmovelove.com and noticed a few signs that your WP setup might need attention.\nThis is common, but outdated themes and plugins can lead to:\n– Security vulnerabilities and hacking risks\n– Slower page load times (hurting your SEO)\n– Broken layouts on mobile devices\n– Compatibility issues with newer WP versions\nThe\nfix is simple.\nGrootMade Connect is a free WP plugin that gives you:\n– Instant access to thousands of updated themes and plugins\n– One-click installs right from your dashboard\n– Automatic update notifications\n– A growing library of fresh design templates\n– 100% free – no trials, no hidden fees\nIt takes under 2 minutes to install: https:\/\/github.com\/GrootMade\/connect\nKeeping your site current protects your visitors and your reputation.\nKind regards,\nGrootConnect\nMarlene Ellzey\nRobey\nMarch 18, 2026\nGreat advice and precise with a sunny atmosphere. Lindsey and Rachel are a great pair!\nLouise\nI have abs again!\nMarch 13, 2026\nAfter about 10 years of really not exercising or working out, this 30-day ab challenge (along with your cardio workouts!) was just what I needed! I’m actually repeating it so I can challenge myself to not make modifications! Love all that NML offers, thank you!\nKristina\nAMAZING start for me!\nMarch 12, 2026\nI completed the 30 day beginner program and am working on doing it again. I haven’t lifted weights since I was in high school, 17 years ago-yikes, this was a great start and because I loved it so much I’m doing it again as I continue to get stronger!\nShantel\nHoly Strong Bananas\nMarch 10, 2026\nThis program was very challenging. I lifted the most and felt the strongest throughout Overload 30, and then repeating it. Of all the amazing NML programs I saw the biggest physical difference in my body at 56!\nJackie Mueller\nchallenging pregnancy workout\nMarch 9, 2026\nFinally I found (in my 2nd pregnancy) challenging workouts using weights as I was always a little hesistant to use weights during pregnancy. Felt great all the way through pregnancy. Thank you Lindsay. Looking forward to postpartum.\nLara\nhttps:\/\/i.imgur.com\/2fcidkw.jpeg\nMarch 9, 2026\nneoAbio origins of life hypothasis paper update\nhttps:\/\/i.imgur.com\/2fcidkw.jpeg\nEugene Dunkel\nJust what I needed!\nMarch 6, 2026\nNot quite 50 yet, but I am already post-menopausal and this is exactly what I need. I love that I can switch up using the pdf\/setting my own pace with your videos. Variety keeps me motivated and doing my own pace allows me to go heavier. Thank you!! You’re the best!\nKristin\nThis is a part review – and question\nMarch 6, 2026\nI have just started and am completing my first week. Feeling much lighter and more energetic than when I started.\nQ – at 59y M, and as a beginner with little weight training, which of your programs is best suited? Graduating to difficult ones later in the year.\nAsheesh Sharma\nhttps:\/\/prospection.homes\/\nMarch 5, 2026\nObjet : Gagnez 10 h\/semaine sur votre prospection (gratuit ce mois-ci)\nBonjour,\nEt si vous arrêtiez de perdre du temps à chercher des prospects…\n…et commenciez à contacter **uniquement ceux prêts à vendre ou collaborer** ?\nSur **[Prospection.Homes](https:\/\/prospection.homes\/)**, vous obtenez en 1 clic :\n✅ Des fiches prospection **B2B & B2C ultra-ciblées**\n✅ Des emails vérifiés et prêts à l’e\nnvoi\n✅ Un accompagnement sur mesure (stratégie, scripts, suivi)\n**Devis gratuit**\n**Consultation offerte** cette semaine\n➡️ Découvrez comment [ici]( https:\/\/fiche.prospection.homes\/ )\nÀ très vite,\nAtif\nhttps:\/\/fiche.prospection.homes\/\nWHATSAPP : https:\/\/wa.me\/212778545347\nLois Furman\nA realistic 50 plus workout I’ve been looking for!\nMarch 2, 2026\nI love your workout plans for over 50. I’m 65 and at this stage I just can’t do the fast pace, intense workouts anymore. I want to still strength train and feel challenged but a bit slower and structured. I can’t do the up and down and twisting and\njumping anymore unfortunately. I do like to keep up with the most current exercises. Please add more!\nAnn Nagle\nNote:\nBefore beginning any new exercise program you should consult with your physician or midwife. The information provided with this workout challenge is intended for general information and use; it does not include specific, individualized recommendations and is not intended as medical advice. Before you begin any new exercise program Nourish Move Love, LLC recommends that you consult with your physician. Nourish Move Love, LLC primarily educates clients to assume more personal responsibility for their health by adopting a healthy and active lifestyle.\nThis post may include affiliate links and I earn a small commission on products purchased using these links. All words and opinions are my own. Thank you for supporting Nourish Move Love.","attrs_markdown":" \n\n**Free Weekly Workout Plans in Your Inbox.** [sign up]()\n\n[![nourish move love main logo](https:\/\/www.nourishmovelove.com\/wp-content\/uploads\/2022\/04\/logo@2x.png)](https:\/\/www.nourishmovelove.com\/)\n\n![](data:image\/svg+xml,%3Csvg%20xmlns='http:\/\/www.w3.org\/2000\/svg'%20viewBox='0%200%202016%20135'%3E%3C\/svg%3E)\n\n![](https:\/\/www.nourishmovelove.com\/wp-content\/uploads\/2022\/03\/logo@2x.png)\n\n- [Home Workouts+](https:\/\/www.nourishmovelove.com\/home-workouts\/)\n  - [Newest Workouts](https:\/\/www.nourishmovelove.com\/home-workouts\/)\n  - [New? 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Start Here\\!](https:\/\/www.nourishmovelove.com\/start-here\/)\n  - [Pregnancy Workouts](https:\/\/www.nourishmovelove.com\/category\/workouts\/move-blog\/pregnancy-friendly-workouts\/)\n  - [Postpartum Workouts](https:\/\/www.nourishmovelove.com\/category\/workouts\/move-blog\/postpartum-workouts\/)\n  - [Fitness Education](https:\/\/www.nourishmovelove.com\/category\/workouts\/fitness-education\/)\n  - [Filter All Workouts](https:\/\/www.nourishmovelove.com\/home-workouts\/)\n- [Workout Plans](https:\/\/www.nourishmovelove.com\/category\/workouts\/move-blog\/workout-calendars\/)\n  - [Start Here](https:\/\/www.nourishmovelove.com\/start-here\/)\n  - [NEW Athlete 25](https:\/\/www.nourishmovelove.com\/athlete-workout-program\/)\n  - [30 Day Ab Challenge](https:\/\/www.nourishmovelove.com\/30-day-abs-challenge\/)\n  - [Beginner Plan](https:\/\/www.nourishmovelove.com\/fitness-beginner-workout-plan\/)\n  - [Strong 20](https:\/\/www.nourishmovelove.com\/strong-20-workout-plan\/)\n  - [Stronger 25](https:\/\/www.nourishmovelove.com\/stronger-25-workout-plan\/)\n  - [SplitStrong 35](https:\/\/www.nourishmovelove.com\/splitstrong-35-workout-program\/)\n  - [Perform 20](https:\/\/www.nourishmovelove.com\/dumbbell-workout-plan\/)\n  - [Build 30](https:\/\/www.nourishmovelove.com\/muscle-building-workout-plan\/)\n  - [Overload 30](https:\/\/www.nourishmovelove.com\/progressive-overload-workout-plan\/)\n  - [MetCon 100](https:\/\/www.nourishmovelove.com\/metcon-workout-plan\/)\n  - [HIITStrong 35](https:\/\/www.nourishmovelove.com\/hiitstrong-35-workout-plan\/)\n  - [Zero30](https:\/\/www.nourishmovelove.com\/zero-30-bodyweight-workout-plan\/)\n  - [12-Week Challenge](https:\/\/www.nourishmovelove.com\/12-week-workout-plan\/)\n  - [Pregnancy Plans](https:\/\/www.nourishmovelove.com\/pregnancy-workout-plans\/)\n  - [Postpartum Plan](https:\/\/www.nourishmovelove.com\/postpartum-workout-plan\/)\n  - [Diastasis Recti Plan](https:\/\/www.nourishmovelove.com\/28-day-diastasis-recti-workout-plan\/)\n  - [All Workout Plans](https:\/\/www.nourishmovelove.com\/category\/workouts\/move-blog\/workout-calendars\/)\n- [Recipes](https:\/\/www.nourishmovelove.com\/recipes\/)\n  - [High Protein Recipes](https:\/\/www.nourishmovelove.com\/category\/nourish-blog\/high-protein-recipes\/)\n  - [Detox Tea](https:\/\/www.nourishmovelove.com\/lemon-ginger-turmeric-detox-tea\/)\n  - [Best Healthy Cookie](https:\/\/www.nourishmovelove.com\/healthy-3-ingredient-cookie\/)\n  - [Breakfast](https:\/\/www.nourishmovelove.com\/category\/nourish-blog\/breakfast\/)\n  - [Lunch + Dinner](https:\/\/www.nourishmovelove.com\/category\/nourish-blog\/lunch\/)\n  - [Snacks + Treats](https:\/\/www.nourishmovelove.com\/category\/nourish-blog\/snacks-treats\/)\n- [Lifestyle](https:\/\/www.nourishmovelove.com\/category\/lifestyle\/)\n  - [NML Discount Codes](https:\/\/www.nourishmovelove.com\/discount-codes\/)\n  - [lululemon Reviews](https:\/\/www.nourishmovelove.com\/category\/lifestyle\/lululemon-reviews\/)\n  - [Fitness Education](https:\/\/www.nourishmovelove.com\/category\/workouts\/fitness-education\/)\n  - [Motherhood](https:\/\/www.nourishmovelove.com\/category\/lifestyle\/motherhood\/)\n  - [Style](https:\/\/www.nourishmovelove.com\/category\/lifestyle\/style-beauty\/)\n  - [Devotionals](https:\/\/www.nourishmovelove.com\/category\/devotions\/)\n\n- [![Youtube Icon](https:\/\/www.nourishmovelove.com\/wp-content\/uploads\/2022\/04\/youtube@2x.png)](https:\/\/www.youtube.com\/nourishmovelove)\n- [![Instagram Icon](https:\/\/www.nourishmovelove.com\/wp-content\/uploads\/2022\/04\/insta@2x.png)](https:\/\/www.instagram.com\/nourishmovelove\/)\n- [![Pinterest Icon](https:\/\/www.nourishmovelove.com\/wp-content\/uploads\/2022\/04\/pin@2x.png)](https:\/\/www.pinterest.ca\/nourishmovelove\/)\n- [![Facebook Icon](https:\/\/www.nourishmovelove.com\/wp-content\/uploads\/2022\/04\/facebook@2x.png)](https:\/\/www.facebook.com\/nourishmovelove\/)\n\n![searching icon](https:\/\/www.nourishmovelove.com\/wp-content\/themes\/MTT_Custom_Theme\/images\/search.svg)\n\n- [Home Workouts](https:\/\/www.nourishmovelove.com\/home-workouts\/)\n  - [Newest Workouts](https:\/\/www.nourishmovelove.com\/home-workouts\/)\n  - [New? Start Here\\!](https:\/\/www.nourishmovelove.com\/start-here\/)\n  - [Pregnancy Workouts](https:\/\/www.nourishmovelove.com\/category\/workouts\/move-blog\/pregnancy-friendly-workouts\/)\n  - [Postpartum Workouts](https:\/\/www.nourishmovelove.com\/category\/workouts\/move-blog\/postpartum-workouts\/)\n  - [Fitness Education](https:\/\/www.nourishmovelove.com\/category\/workouts\/fitness-education\/)\n  - [Filter All Workouts](https:\/\/www.nourishmovelove.com\/home-workouts\/)\n- [Workout Plans](https:\/\/www.nourishmovelove.com\/category\/workouts\/move-blog\/workout-calendars\/)\n  - [Start Here](https:\/\/www.nourishmovelove.com\/start-here\/)\n  - [NEW Athlete 25](https:\/\/www.nourishmovelove.com\/athlete-workout-program\/)\n  - [30 Day Ab Challenge](https:\/\/www.nourishmovelove.com\/30-day-abs-challenge\/)\n  - [Beginner Plan](https:\/\/www.nourishmovelove.com\/fitness-beginner-workout-plan\/)\n  - [Strong 20](https:\/\/www.nourishmovelove.com\/strong-20-workout-plan\/)\n  - [Stronger 25](https:\/\/www.nourishmovelove.com\/stronger-25-workout-plan\/)\n  - [SplitStrong 35](https:\/\/www.nourishmovelove.com\/splitstrong-35-workout-program\/)\n  - [Perform 20](https:\/\/www.nourishmovelove.com\/dumbbell-workout-plan\/)\n  - [Build 30](https:\/\/www.nourishmovelove.com\/muscle-building-workout-plan\/)\n  - [Overload 30](https:\/\/www.nourishmovelove.com\/progressive-overload-workout-plan\/)\n  - [MetCon 100](https:\/\/www.nourishmovelove.com\/metcon-workout-plan\/)\n  - [HIITStrong 35](https:\/\/www.nourishmovelove.com\/hiitstrong-35-workout-plan\/)\n  - [Zero30](https:\/\/www.nourishmovelove.com\/zero-30-bodyweight-workout-plan\/)\n  - [12-Week Challenge](https:\/\/www.nourishmovelove.com\/12-week-workout-plan\/)\n  - [Pregnancy Plans](https:\/\/www.nourishmovelove.com\/pregnancy-workout-plans\/)\n  - [Postpartum Plan](https:\/\/www.nourishmovelove.com\/postpartum-workout-plan\/)\n  - [Diastasis Recti Plan](https:\/\/www.nourishmovelove.com\/28-day-diastasis-recti-workout-plan\/)\n  - [All Workout Plans](https:\/\/www.nourishmovelove.com\/category\/workouts\/move-blog\/workout-calendars\/)\n- [Recipes](https:\/\/www.nourishmovelove.com\/recipes\/)\n  - [High Protein Recipes](https:\/\/www.nourishmovelove.com\/category\/nourish-blog\/high-protein-recipes\/)\n  - [Detox Tea](https:\/\/www.nourishmovelove.com\/lemon-ginger-turmeric-detox-tea\/)\n  - [Best Healthy Cookie](https:\/\/www.nourishmovelove.com\/healthy-3-ingredient-cookie\/)\n  - [Breakfast](https:\/\/www.nourishmovelove.com\/category\/nourish-blog\/breakfast\/)\n  - [Lunch + Dinner](https:\/\/www.nourishmovelove.com\/category\/nourish-blog\/lunch\/)\n  - [Snacks + Treats](https:\/\/www.nourishmovelove.com\/category\/nourish-blog\/snacks-treats\/)\n- [Lifestyle](https:\/\/www.nourishmovelove.com\/category\/lifestyle\/)\n  - [NML Discount Codes](https:\/\/www.nourishmovelove.com\/discount-codes\/)\n  - [lululemon Reviews](https:\/\/www.nourishmovelove.com\/category\/lifestyle\/lululemon-reviews\/)\n  - [Fitness Education](https:\/\/www.nourishmovelove.com\/category\/workouts\/fitness-education\/)\n  - [Motherhood](https:\/\/www.nourishmovelove.com\/category\/lifestyle\/motherhood\/)\n  - [Style](https:\/\/www.nourishmovelove.com\/category\/lifestyle\/style-beauty\/)\n  - [Devotionals](https:\/\/www.nourishmovelove.com\/category\/devotions\/)\n\n[Home](https:\/\/www.nourishmovelove.com\/) \\> [Workouts](https:\/\/www.nourishmovelove.com\/category\/workouts\/) \\> [Home Workouts](https:\/\/www.nourishmovelove.com\/category\/workouts\/move-blog\/) \\> [Workout Plans](https:\/\/www.nourishmovelove.com\/category\/workouts\/move-blog\/workout-calendars\/) \\> [Beginner Workout Plans](https:\/\/www.nourishmovelove.com\/category\/workouts\/move-blog\/workout-calendars\/beginner-workout-plan\/) \\> **Beginner Workout Plan (30-Day Routine)**\n\n# Beginner Workout Plan (30-Day Routine)\n[By: Lindsey Bomgren, CPT](https:\/\/www.nourishmovelove.com\/about) \\| November 17, 2025\n\n**This 30-day at-home beginner workout plan is designed to build strength, improve functional fitness and support fat loss through a mix of strength and mobility-focused workouts. It’s ideal for anyone starting or restarting their fitness journey, offering a structured yet flexible schedule to help develop consistency and confidence. With simple, effective movements like squats, lunges, push-ups and rows, this plan targets every major muscle group for real, sustainable results.**\n\n**Quick Links:**\n\n- [Why This Plan Works](https:\/\/www.nourishmovelove.com\/fitness-beginner-workout-plan\/#why-this-plan-works)\n- [Who It’s For](https:\/\/www.nourishmovelove.com\/fitness-beginner-workout-plan\/#who-its-for)\n- [FAQs](https:\/\/www.nourishmovelove.com\/fitness-beginner-workout-plan\/#faqs)\n- [Week 1](https:\/\/www.nourishmovelove.com\/fitness-beginner-workout-plan\/#week-one)\n- [Week 2](https:\/\/www.nourishmovelove.com\/fitness-beginner-workout-plan\/#week-two)\n- [Week 3](https:\/\/www.nourishmovelove.com\/fitness-beginner-workout-plan\/#week-three)\n- [Week 4](https:\/\/www.nourishmovelove.com\/fitness-beginner-workout-plan\/#week-four)\n\n[![30 day beginner workout plan calenar graphic - 3 days per week](https:\/\/www.nourishmovelove.com\/wp-content\/uploads\/2025\/11\/BeginnerCalendar_3Days-1024x791.jpg)](https:\/\/www.nourishmovelove.com\/wp-content\/uploads\/2025\/11\/BeginnerCalendar_3DaysLinked.pdf)\n\n[![30 day beginner workout plan calenar graphic - 4 days per week](https:\/\/www.nourishmovelove.com\/wp-content\/uploads\/2025\/11\/BeginnerCalendar_4DaysWeek-1024x791.jpg)](https:\/\/www.nourishmovelove.com\/wp-content\/uploads\/2025\/11\/BeginnerCalendar_4DaysLinked.pdf)\n\n[![30 day beginner workout plan calenar graphic](data:image\/svg+xml,%3Csvg%20xmlns='http:\/\/www.w3.org\/2000\/svg'%20viewBox='0%200%201024%20791'%3E%3C\/svg%3E)![30 day beginner workout plan calenar graphic](https:\/\/www.nourishmovelove.com\/wp-content\/uploads\/2024\/11\/BeginnerCalendar_5Days_1-1024x791.jpg)](https:\/\/www.nourishmovelove.com\/wp-content\/uploads\/2025\/11\/BeginnerCalendar_5DaysLinked.pdf)\n\n**Already completed this challenge? [Leave a review\\!](https:\/\/www.nourishmovelove.com\/fitness-beginner-workout-plan\/#leave-a-review)**\n\nStarting an exercise routine can feel daunting – trust me, I’ve been there. Whether it’s coming back after time off or picking up weights for the very first time, those first workouts can feel both exciting and intimidating. What’s most important in any fitness routine is consistency.\n\nWhen I first got serious about [strength training](https:\/\/www.nourishmovelove.com\/hypertrophy-vs-strength\/), I didn’t overcomplicate it. I started simple, with a structured plan that told me exactly what to do each day. That’s why I created this 30-day beginner dumbbell workout plan: to take away the guesswork, help you start moving and keep you [motivated](https:\/\/www.nourishmovelove.com\/workout-motivation\/). All you need to do is press play and follow along.\n\nOver the years, I’ve learned that a good [workout plan for beginners](https:\/\/www.nourishmovelove.com\/beginner-workout-plans\/) balances strength, [agility](https:\/\/www.nourishmovelove.com\/agility-exercises\/), mobility and rest. It doesn’t have to mean working out for hours every day. In fact, the best way to build a lasting habit (and avoid burnout) is to focus on consistency over intensity. For most beginners, 3-5 workouts a week is ideal. That might mean alternating between upper and lower-body days, with a mix of mobility or stretching to keep your body feeling good.\n\nIf your goal is to build muscle, aim for resistance training 3-4 days per week with at least 1 rest or active recovery day between sessions. That’s how I train when I’m in a muscle-building phase. I lift heavier weights with controlled reps and allow time for recovery so my muscles can actually grow stronger.\n\nWhen it comes to choosing the right [exercises](https:\/\/www.nourishmovelove.com\/full-body-compound-exercises\/), I always go back to the basics. The best beginner-friendly strength training exercises are simple but effective: squats, lunges, push-ups, rows, shoulder presses and deadlifts. These movements work multiple muscle groups at once, helping you build strength that carries over into everyday life – also known as [functional fitness](https:\/\/www.nourishmovelove.com\/strong-20-functional-strength-training\/). I love the feeling of being able to carry groceries in 1 trip or run up the stairs without getting winded. That’s why it’s important to incorporate weightlifting consistently.\n\nThis 30-day workout challenge includes [full-body dumbbell workouts](https:\/\/www.nourishmovelove.com\/strength-building-workout\/) designed for both building muscle and weight loss. You’ll find a mix of upper and lower-body strength sessions, along with mobility-focused workouts to improve your range of motion and support recovery.\n\nThis free workout plan follows a [5-day training split](https:\/\/www.nourishmovelove.com\/5-day-workout-split\/), but I encourage you to adapt it to your lifestyle. If you only have time for 5-10 minutes of movement, try a [micro workout](https:\/\/www.nourishmovelove.com\/micro-workouts\/). If you’d like to incorporate more rest days, or you’re a [hybrid athlete](https:\/\/www.nourishmovelove.com\/hybrid-strength-training-workout-plan\/) looking to add runs to your schedule, follow the 3-day or 4-day version of this plan (download my custom workout plan PDFs below). These workouts do include warm-ups and cool-downs – be sure to follow those to avoid injury and get the most out of your workouts\\!\n\nIf you’re ready to start (or restart) your fitness journey, grab your dumbbells and join me. Let’s focus on moving better, feeling stronger and building a body that supports the life you want to live\\!\n\n## This 1 Month Workout Plan Is For Anyone\nWhether you’re getting back into fitness or just starting out, these are the goals you’ll be working toward over the next 30 days:\n\n- Ease back into movement and re-establish an active lifestyle, no matter your starting point.\n- Build a consistent home workout routine that feels realistic, energizing and something you actually look forward to each day.\n- Develop foundational strength and lean muscle, gradually improving your ability to complete more reps or lift slightly heavier weights.\n- Improve endurance, coordination and balance, while learning to move with better control and form.\n- Build the strength to properly perform exercises like Romanian deadlifts, lunges, leg extensions, calf raises, lateral raises, skull crushers, tricep extensions, shoulder presses, push-ups, [pull-ups](https:\/\/www.nourishmovelove.com\/forearm-exercises\/#pull-ups), bicep curls, lat pulldowns, and crunches.\n- Burn calories and support healthy weight management sustainably.\n- Boost your energy, mood and confidence through regular movement.\n- Feel stronger, more capable and more consistent by the end of the month – ready to keep the momentum going.\n\n![woman holding dumbbell on shoulder](data:image\/svg+xml,%3Csvg%20xmlns='http:\/\/www.w3.org\/2000\/svg'%20viewBox='0%200%201024%20683'%3E%3C\/svg%3E)\n\n![woman holding dumbbell on shoulder](https:\/\/www.nourishmovelove.com\/wp-content\/uploads\/2024\/10\/arm-day-workout-with-dumbbell-1024x683.jpg)\n\n## Download A Custom Workout Plan That Fits Your Schedule – From 3-5 Days A Week 👇👇\n\n[3-Day Plan](https:\/\/www.nourishmovelove.com\/wp-content\/uploads\/2025\/11\/BeginnerCalendar_3DaysLinked.pdf) [4-Day Plan](https:\/\/www.nourishmovelove.com\/wp-content\/uploads\/2025\/11\/BeginnerCalendar_4DaysLinked.pdf) [5-Day Plan](https:\/\/www.nourishmovelove.com\/wp-content\/uploads\/2025\/11\/BeginnerCalendar_5DaysLinked.pdf)\n\n## Read A 5-Star Review ⭐⭐⭐⭐⭐\n“I just finished week 1 of your 3 days a week beginner workout plan and I feel so accomplished! I love your personality and the light you shine in these workouts. I can’t wait to crush the rest of the month.”\n\n— Rahja W.\n## Week 1\n![week 1 calendar of beginner workout plan](data:image\/svg+xml,%3Csvg%20xmlns='http:\/\/www.w3.org\/2000\/svg'%20viewBox='0%200%201024%20325'%3E%3C\/svg%3E)\n\n![week 1 calendar of beginner workout plan](https:\/\/www.nourishmovelove.com\/wp-content\/uploads\/2024\/11\/BeginnerWeek1-1-1024x325.jpg)\n### Day 1: [20-Minute Full-Body Beginner Workout](https:\/\/www.nourishmovelove.com\/dumbbell-exercises-for-beginners\/)\n- **Workout Time**: 20 Minutes\n- **Equipment**: Dumbbells. Optional plyo box (or sub a bench\/chair).\n- **YouTube Link**: [20-Minute Beginner Dumbbell Workout (All Standing Strength)](https:\/\/youtu.be\/rfUSBVFDTnY)\n### Day 2: [25-Minute Beginner Arm Workout](https:\/\/www.nourishmovelove.com\/25-minute-beginner-arm-workout\/)\n- **Workout Time**: 25 Minutes\n- **Equipment**: Dumbbells\n- **YouTube Link**: [25-Minute Beginner Arm Workout](https:\/\/youtu.be\/tKKFSu5Ksrg)\n### Day 3: Rest Day OR [15-Minute Beginner HIIT Workout](https:\/\/www.nourishmovelove.com\/beginner-hiit-workout\/) AND [5-Minute Beginner Abs](https:\/\/www.nourishmovelove.com\/5-minute-beginner-ab-workout\/)\n- **Workout Time**: 20 Minutes\n- **Equipment**: None\n- **YouTube Links**: [15 Minute Beginner HIIT Workout (No Equipment, No Repeats)](https:\/\/youtu.be\/BnLJ3zU-KVE) AND [5-Minute Ab Workout for Beginners (No Equipment, No Repeats)](https:\/\/youtu.be\/Zr86qV2dncc)\n### Day 4: [20-Minute Beginner Leg Workout](https:\/\/www.nourishmovelove.com\/20-minute-beginner-leg-workout\/)\n- **Workout Time**: 20 Minutes\n- **Equipment**: Dumbbells\n- **YouTube Link**: [20-Minute Beginner Leg Workout](https:\/\/youtu.be\/MFhCQnGulMk)\n### Day 5: [30-Minute Full-Body Strength Workout](https:\/\/www.nourishmovelove.com\/7-best-strength-training-exercises-for-women\/)\n- **Workout Time**: 30 Minutes\n- **Equipment**: Dumbbells\n- **YouTube Link**: [30-Minute Full-Body Dumbbell Strength Workout](https:\/\/youtu.be\/tiyU63Pv9lY)\n### Day 6: [20-Minute Bodyweight Workout for Beginners](https:\/\/www.nourishmovelove.com\/workout-routine-for-beginners\/)\n- **Workout Time**: 20 Minutes\n- **Equipment**: None\n- **YouTube Link**: [20-Minute Bodyweight Workout for Beginners (No Repeats)](https:\/\/youtu.be\/C7-xW9mRNiI)\n### Day 7: Rest and Recovery\nThis plan includes 1 rest day per week, but you can take more rest days as needed. Try going for a walk or following one of our popular stretching and recovery workouts:\n\n- [15-Minute Mobility Workout](https:\/\/www.nourishmovelove.com\/15-minute-mobility-workout\/)\n- [Mobility and Recovery Exercises (10 Minutes)](https:\/\/www.nourishmovelove.com\/mobility-exercises-muscle-recovery\/)\n## Week 2\n![week 2 calendar of beginner workout plan](data:image\/svg+xml,%3Csvg%20xmlns='http:\/\/www.w3.org\/2000\/svg'%20viewBox='0%200%201024%20325'%3E%3C\/svg%3E)\n\n![week 2 calendar of beginner workout plan](https:\/\/www.nourishmovelove.com\/wp-content\/uploads\/2024\/11\/BeginnerWeek2-1-1024x325.jpg)\n### Day 8: [25-Minute Beginner Full-Body Strength Workout](https:\/\/www.nourishmovelove.com\/25-minute-dumbbell-workout-beginners\/)\n- **Workout Time**: 25 Minutes\n- **Equipment**: Dumbbells\n- **YouTube Link**: [25-Minute Full-Body Dumbbell Workout (Beginner)](https:\/\/youtu.be\/F3-vIZ4HljM)\n### Day 9: [20-Minute Quick Arm Workout](https:\/\/www.nourishmovelove.com\/quick-arm-workout-at-home\/)\n- **Workout Time**: 20 Minutes\n- **Equipment**: Dumbbells\n- **YouTube Link**: [20-Minute Quick Arm Workout (No Push Ups)](https:\/\/youtu.be\/54ijffSkj2c)\n### Day 10: Rest Day OR [15-Minute Standing Cardio](https:\/\/www.nourishmovelove.com\/beginner-weight-loss-workout\/) AND [7-Minute Abs](https:\/\/www.nourishmovelove.com\/standing-ab-circuit-workout\/)\n- **Workout Time**: 20 Minutes\n- **Equipment**: None\n- **YouTube Links**: [15-Minute Standing Cardio Workout (1500 Steps in 15 Minutes!)](https:\/\/youtu.be\/1C70Bo67Uio) AND [7-Minute Standing Ab Circuit Workout (No Repeats)](https:\/\/youtu.be\/KBlNwpGhsis)\n### Day 11: [20-Minute Glute Workout](https:\/\/www.nourishmovelove.com\/20-minute-glute-workout\/)\n- **Workout Time**: 20 Minutes\n- **Equipment**: Dumbbells and a resistance band\n- **YouTube Link**: [20-Minute Leg Workout](https:\/\/youtu.be\/zA2XA9njSJ0)\n### Day 12: [35-Minute Full-Body Strength Workout](https:\/\/www.nourishmovelove.com\/full-body-dumbbell-workout-video\/)\n- **Workout Time**: 35 Minutes\n- **Equipment**: Dumbbells\n- **YouTube Link**: [35-Minute Full-Body Dumbbell Workout](https:\/\/youtu.be\/QtR1SS1S3Eo)\n### Day 13: [15-Minute Beginner Pilates](https:\/\/www.nourishmovelove.com\/beginner-pilates-workout\/) AND [5-Minute Walking Workout](https:\/\/www.nourishmovelove.com\/indoor-walking-workout\/)\n- **Workout Time**: 20 Minutes\n- **Equipment**: None\n- **YouTube Links**: [15-Minute Express Mat Pilates (Full-Body](https:\/\/youtu.be\/imUSRLo0xGI)[,](https:\/\/youtu.be\/imUSRLo0xGI) [No Equipment)](https:\/\/youtu.be\/imUSRLo0xGI) AND [5-Minute Walking Workout (No Equipment, All Standing)](https:\/\/youtu.be\/JHFEJNg0_sM)\n### Day 14: Rest and Recovery\nThis plan includes 1 rest day per week, but you can take more rest days as needed. Try going for a walk or following one of our popular stretching and recovery workouts:\n\n- [7 Stretches for Lower Back Pain](https:\/\/www.nourishmovelove.com\/stretches-for-lower-back-pain\/)\n- [7 Best Hip Mobility Exercises](https:\/\/www.nourishmovelove.com\/hip-mobility-exercises\/)\n## Week 3\n![week 3 calendar of beginner workout plan](data:image\/svg+xml,%3Csvg%20xmlns='http:\/\/www.w3.org\/2000\/svg'%20viewBox='0%200%201024%20325'%3E%3C\/svg%3E)\n\n![week 3 calendar of beginner workout plan](https:\/\/www.nourishmovelove.com\/wp-content\/uploads\/2024\/11\/BeginnerWeek3-1-1024x325.jpg)\n### Day 15: [25-Minute Full-Body Strength and Abs](https:\/\/www.nourishmovelove.com\/strength-abs-workout\/)\n- **Workout Time**: 25 Minutes\n- **Equipment**: Dumbbells\n- **YouTube Link**: [25-Minute Dumbbell Strength \\| Full-Body & Abs](https:\/\/youtu.be\/-EmW0PeHl6E)\n### Day 16: [20-Minute All Standing Arm Workout](https:\/\/www.nourishmovelove.com\/arm-strength-exercises\/)\n- **Workout Time**: 20 Minutes\n- **Equipment**: Dumbbells\n- **YouTube Link**: [20-Minute Dumbbell Arms Workout (No Repeats)](https:\/\/youtu.be\/Ik3qMgLam_o)\n### Day 17: Rest Day OR [15-Minute Standing Cardio](https:\/\/www.nourishmovelove.com\/15-minute-at-home-cardio-workout\/) AND [5-Minute Pilates Abs](https:\/\/www.nourishmovelove.com\/pilates-ab-workout\/)\n- **Workout Time**: 20 Minutes\n- **Equipment**: None\n- **YouTube Links**: [15-Minute Standing Cardio Workout (2,000 Steps, No Repeats)](https:\/\/youtu.be\/gVc6JPVfpxk) AND [5-Minute Pilates Abs (No Equipment, Standing Abs)](https:\/\/youtu.be\/wwlSFLMXZz8)\n### Day 18: [25-Minute Dumbbell Leg Workout](https:\/\/www.nourishmovelove.com\/dumbbell-leg-exercises\/)\n- **Workout Time**: 25 Minutes\n- **Equipment**: Dumbbells\n- **YouTube Link**: [25-Minute Dumbbell Leg Workout (Strength Training)](https:\/\/youtu.be\/i0DeCmY8QFc)\n### Day 19: [30-Minute Full-Body Strength Workout](https:\/\/www.nourishmovelove.com\/at-home-full-body-workout\/)\n- **Workout Time**: 30 Minutes\n- **Equipment**: Dumbbells\n- **YouTube Link**: [30-Minute Full Body Strength Workout (No Floor Work + HIIT Finisher)](https:\/\/youtu.be\/5AytrRfp9FI)\n### Day 20: [15-Minute Beginner Kettlebell Workout](https:\/\/www.nourishmovelove.com\/beginner-kettlebell-workout\/) AND [5-Minute Kettlebell Abs](https:\/\/www.nourishmovelove.com\/5-minute-kettlebell-ab-workout\/)\n- **Workout Time**: 20 Minutes\n- **Equipment**: Kettlebell\n- **YouTube Links**: [15-Minute Beginner Kettlebell Workout (All Standing, No Repeat)](https:\/\/youtu.be\/HVLfZmfrnAU) AND [5-Minute Kettlebell Abs (No Repeat)](https:\/\/youtu.be\/vy5KfH2xlDo)\n### Day 21: Rest and Recovery\nThis plan includes 1 rest day per week, but you can take more rest days as needed. Try going for a walk or following one of our popular stretching and recovery workouts:\n\n- [10-Minute Full-Body Stretch Routine](https:\/\/www.nourishmovelove.com\/10-minute-full-body-stretch-routine\/)\n- [5 Daily Mobility Exercises](https:\/\/www.nourishmovelove.com\/mobility-exercises\/)\n## Week 4\n![week 4 calendar of beginner workout plan](data:image\/svg+xml,%3Csvg%20xmlns='http:\/\/www.w3.org\/2000\/svg'%20viewBox='0%200%201024%20325'%3E%3C\/svg%3E)\n\n![week 4 calendar of beginner workout plan](https:\/\/www.nourishmovelove.com\/wp-content\/uploads\/2024\/11\/BeginnerWeek4-1-1024x325.jpg)\n### Day 22: [30-Minute Full-Body Strength and Steps Workout](https:\/\/www.nourishmovelove.com\/liss-cardio\/)\n- **Workout Time**: 30 Minutes\n- **Equipment**: Dumbbells and a resistance band\n- **YouTube Link**: [30-Minute Strength and Steps Workout (All Standing, LISS Cardio)](https:\/\/youtu.be\/hrSsCWKVaOY)\n### Day 23: [20-Minute Ab and Arm Workout](https:\/\/www.nourishmovelove.com\/ab-arm-day-workout\/)\n- **Workout Time**: 20 Minutes\n- **Equipment**: Dumbbells\n- **YouTube Link**: [20-Minute Standing Arms and Abs Workout \\| No Repeats, All Standing](https:\/\/youtu.be\/DagwbO8HBi4)\n### Day 24: Rest Day OR [15-Minute Zone 2 Cardio](https:\/\/www.nourishmovelove.com\/zone-2-cardio\/) AND [5-Minute Dead Bug Abs](https:\/\/www.nourishmovelove.com\/dead-bug-exercise\/)\n- **Workout Time**: 20 Minutes\n- **Equipment**: Dumbbells\n- **YouTube Links**: [15-Minute Zone 2 Cardio with Weights (All Standing, No Jumping)](https:\/\/youtu.be\/1Api_bhMRIA) AND [5-Minute Dead Bug Workout (No Repeats)](https:\/\/youtu.be\/vnozpFoI8ug)\n### Day 25: [30-Minute Leg Workout](https:\/\/www.nourishmovelove.com\/leg-workout-bad-knees\/)\n- **Workout Time**: 30 Minutes\n- **Equipment**: Dumbbells and a resistance band\n- **YouTube Link**: [30-Minute Knee-Friendly Leg Workout (No Lunges \\| No Jumping)](https:\/\/youtu.be\/MZJA8znBBIU)\n### Day 26: [30-Minute Full-Body Strength Workout](https:\/\/www.nourishmovelove.com\/resistance-training-exercises-at-home\/)\n- **Workout Time**: 30 Minutes\n- **Equipment**: Dumbbells\n- **YouTube Link**: [30-Minute Full-Body Dumbbell Workout (All Standing, All Strength)](https:\/\/youtu.be\/6DBzmj6PzzA)\n### Day 27: [20-Minute Strength and Steps Workout](https:\/\/www.nourishmovelove.com\/strength-walking-workout\/) AND [10-Minute Beginner Abs](https:\/\/www.nourishmovelove.com\/beginner-core-workout\/)\n- **Workout Time**: 30 Minutes\n- **Equipment**: Dumbbells\n- **YouTube Links**: [20-Minute Strength + Walking Workout](https:\/\/youtu.be\/muscmUnyP3I) AND [10-Minute Beinnger Abs Workout](https:\/\/youtu.be\/xsvLYAplbXw)\n### Day 28: Rest and Recovery\nThis plan includes 1 rest day per week, but you can take more rest days as needed. Try going for a walk or following one of our popular stretching and recovery workouts:\n\n- [Best Hip Flexor Exercises (5 Stretches)](https:\/\/www.nourishmovelove.com\/5-best-hip-flexor-stretches\/)\n- [5 Best Thoracic Mobility Exercises](https:\/\/www.nourishmovelove.com\/thoracic-mobility-exercises\/)\n\n![days 29 and 30 of beginner workout plan](data:image\/svg+xml,%3Csvg%20xmlns='http:\/\/www.w3.org\/2000\/svg'%20viewBox='0%200%201024%20325'%3E%3C\/svg%3E)\n\n![days 29 and 30 of beginner workout plan](https:\/\/www.nourishmovelove.com\/wp-content\/uploads\/2024\/11\/BeginnerWeek5-1-1024x325.jpg)\n### Day 29: [10-Minute Beginner Dumbbell Workout](https:\/\/www.nourishmovelove.com\/beginner-dumbbell-workout\/) AND [10-Minute Standing Cardio](https:\/\/www.nourishmovelove.com\/beginner-cardio-workout-at-home\/)\n- **Workout Time**: 20 Minutes\n- **Equipment**: Dumbbells\n- **YouTube Links**: [10-Minute Beginner Dumbbell Workout (Standing Workout)](https:\/\/youtu.be\/jW7tx5qOLSM) AND [10-Minute Low Impact Cardio (All Standing, No Equipment)](https:\/\/youtu.be\/lZOH05EBEZI)\n### Day 30: [10-Minute Upper-Body Workout](https:\/\/www.nourishmovelove.com\/best-upper-body-exercises-women\/) AND [10-Minute Inner Thigh Workout](https:\/\/www.nourishmovelove.com\/10-minute-inner-thigh-workout\/)\n- **Workout Time**: 20 Minutes\n- **Equipment**: Dumbbells and optional Pilates ball\n- **YouTube Links**: [10-Minute Upper-Body Workout f](https:\/\/youtu.be\/war5qwhorI4)[o](https:\/\/youtu.be\/war5qwhorI4)[r Women (Rep-Drop)](https:\/\/youtu.be\/war5qwhorI4) AND [10-Minute Inner Thigh Workout (No Repeats!)](https:\/\/youtu.be\/n4nGThva4tc)\n\n![two women performing a standing crunch](data:image\/svg+xml,%3Csvg%20xmlns='http:\/\/www.w3.org\/2000\/svg'%20viewBox='0%200%201024%20683'%3E%3C\/svg%3E)\n\n![two women performing a standing crunch](https:\/\/www.nourishmovelove.com\/wp-content\/uploads\/2024\/11\/standing-crunch-beginner-hiit-workout-1024x683.jpg)\n\n## Find This Workout Plan On YouTube\n[![youtube icon](data:image\/svg+xml,%3Csvg%20xmlns='http:\/\/www.w3.org\/2000\/svg'%20viewBox='0%200%2024%2017'%3E%3C\/svg%3E)![youtube icon](https:\/\/www.nourishmovelove.com\/wp-content\/themes\/MTT_Custom_Theme\/images\/youtube.svg) Youtube Playlist](https:\/\/www.youtube.com\/playlist?list=PLpa0d6IJAhbgN8nyV8BK-GqN_A8CXgu9c)\n\n## Beginner Workout Plan Details\n### **1\\. Gym Equipment Needed:**\n[**A Set of Dumbbells.**](https:\/\/www.torquefitness.com\/#a_aid=nourishmovelove) Most of the daily strength workouts require a set of dumbbells. Each weight training workout will have a recommended dumbbell weight, usually between 8-20 pounds. You want a weight heavy enough that your last few reps are a struggle, but you are still able to complete the workout with good form. [Shop my dumbbells here](https:\/\/www.torquefitness.com\/#a_aid=nourishmovelove) (Discount Code: NML5).\n\n**Optional Exercise Equipment:**\n\n[**Resistance Band**](https:\/\/hopefitnessgear.com\/?sca_ref=3824751.KiMiNmpoBk) (Discount Code: NML)\n\n[**Kettlebell**](https:\/\/www.torquefitness.com\/#a_aid=nourishmovelove) (option to sub a single dumbbell). (Discount Code: NML5)\n\n### **2\\. Time Requirement:**\n**Workouts vary from 20-30 minutes a day, 5 days per week. You can always take more rest days as needed\\!**\n\nIf you’d prefer to incorporate more rest days, try my [3-Day Beginner Split](https:\/\/www.nourishmovelove.com\/wp-content\/uploads\/2025\/11\/BeginnerCalendar_3DaysLinked.pdf) or [4-Day Beginner Split](https:\/\/www.nourishmovelove.com\/wp-content\/uploads\/2025\/11\/BeginnerCalendar_4DaysLinked.pdf).\n\n### **3\\. Fitness Level:**\n**Beginner.** The daily workout videos do offer exercise variations, modifications and options to increase the intensity as well.\n\n### **4\\. Cost:**\n**Free\\!** No sign-up needed, this is a free beginner workout plan\n## FAQs\n****How can a beginner build muscle?****\n\nBeginners can build muscle by focusing on [progressive overload](https:\/\/www.nourishmovelove.com\/progressive-overload\/) or gradually increasing the weight, reps or intensity of workouts over time. The key in a beginner workout routine is consistency: aim for full-body strength training sessions 3-4 times per week, using foundational exercises like squats, lunges, rows and presses. Pair that with proper nutrition, [enough protein](https:\/\/www.nourishmovelove.com\/high-protein-meal-plan\/) and rest days to allow muscles to recover and grow stronger.\n\n****How often should a beginner work out each week?****\n\nMost beginners see great results with 3-5 workouts per week, depending on their schedule and recovery. Start with 3 full-body training sessions per week, then add a fourth or fifth day as your strength and endurance improve. Keep in mind that rest and mobility work are just as important as training. They help prevent burnout and keep you consistent long-term. If you like a combination of strength training and Pilates\/barre, or are aiming to get more steps in each day, try my [3-2-8 Workout Plan](https:\/\/www.nourishmovelove.com\/3-2-8-workout-plan\/) or [4-30-10 Workout Plan](https:\/\/www.nourishmovelove.com\/4-30-10-method\/).\n\n****How many sets and reps should beginners do?****\n\nA good starting point is 2-3 sets of 8-12 reps for most strength exercises. This range builds both muscle and endurance while helping you master proper form. Once you feel comfortable and stronger, you can increase the weight or add another set to continue progressing.\n\n****What is the 3-3-3 rule for working out?****\n\nThe 3-3-3 rule is a simple structure for beginners: focus on 3 workouts per week, stick with each routine for 3 weeks and aim to progress a little more every 3 sessions – either by lifting slightly heavier, performing more reps or improving your form. It’s an easy way to stay consistent, track progress and avoid feeling overwhelmed when building a new fitness habit.\n\n## How to Download and Use This 30-Day Plan\n1. [Download the 30-Day Beginner Workout Plan PDF by clicking here](https:\/\/www.nourishmovelove.com\/wp-content\/uploads\/2025\/11\/BeginnerCalendar_5DaysLinked.pdf), or bookmark this webpage for reference.\n2. Save this workout calendar to your mobile device home screen for easy access.\n   1. Open [this workout calendar](https:\/\/www.nourishmovelove.com\/wp-content\/uploads\/2025\/11\/BeginnerCalendar_5DaysLinked.pdf) PDF in the Safari browser on your phone.\n   2. Tap the bottom arrow in the center of your screen.\n   3. Select ‘Add to Home Screen’.\n3. Hover over and then click on the bold text each day to access the full-length, real time workout video on nourishmovelove.com. Or scroll to find the [daily workouts on YouTube](https:\/\/www.youtube.com\/playlist?list=PLpa0d6IJAhbgN8nyV8BK-GqN_A8CXgu9c).\n4. You can also access all of the home workout videos on this workout challenge calendar on YouTube via [this YouTube Playlist: 30-Day Beginner Workout Plan.](https:\/\/www.youtube.com\/playlist?list=PLpa0d6IJAhbgN8nyV8BK-GqN_A8CXgu9c)\n5. Share your daily workouts with me by tagging [@nourishmovelove](https:\/\/www.instagram.com\/nourishmovelove\/) on social and ‘Pin’ the daily workouts on [Pinterest](https:\/\/www.pinterest.com\/nourishmovelove\/) so you can do them again.\n\n![two women holding a dumbbell at chest height and performing a balance crossbody crunch as part of a beginner workout](data:image\/svg+xml,%3Csvg%20xmlns='http:\/\/www.w3.org\/2000\/svg'%20viewBox='0%200%201024%20683'%3E%3C\/svg%3E)\n\n![two women holding a dumbbell at chest height and performing a balance crossbody crunch as part of a beginner workout](https:\/\/www.nourishmovelove.com\/wp-content\/uploads\/2025\/01\/918A9339-1024x683.jpg)\n\n![woman performing a kneeling single arm press in a full body workout for women](data:image\/svg+xml,%3Csvg%20xmlns='http:\/\/www.w3.org\/2000\/svg'%20viewBox='0%200%20683%201024'%3E%3C\/svg%3E)\n\n![woman performing a kneeling single arm press in a full body workout for women](https:\/\/www.nourishmovelove.com\/wp-content\/uploads\/2025\/03\/918A8860-683x1024.jpg)\n\n####\n## Get My Full Program Guide\\!\nNew to Nourish Move Love and wondering which workout plan is best for you? Check out more of my free workout plans, and find the program that’s best for you\\!\n\n[Start Here\\!](https:\/\/www.nourishmovelove.com\/start-here\/)\n## Pin This 30-Day Beginner Workout Plan\n![woman performing bicep curl as part of beginner workout plan](data:image\/svg+xml,%3Csvg%20xmlns='http:\/\/www.w3.org\/2000\/svg'%20viewBox='0%200%20683%201024'%3E%3C\/svg%3E)\n\n![woman performing bicep curl as part of beginner workout plan](https:\/\/www.nourishmovelove.com\/wp-content\/uploads\/2023\/12\/BeginnerWorkoutPlan3-683x1024.jpg)\n## Leave A Review\n**Your review helps us keep creating free workouts.**\n\nDid you love this workout challenge or notice your strength improving? We would truly appreciate a review! Every single one helps us keep creating free fitness content that supports you in your health journey.\n\n#### Progressive Overload Workout Plan for Strength and Muscle Growth\nApril 9, 2026\n\nThis is a very well-structured and practical workout plan. I like how you explained progressive overload in a simple way and showed different methods like increasing weight, reps, and sets. The 2-week structured plan with daily workouts makes it easy to stay consistent and track progress. It’s clear that following a gradual increase in intensity is key to building strength and avoiding plateaus . I’ve also been exploring similar training approaches, and this guide is helpful too: https:\/\/fitclub.in\/blog\/hiit-exercises-for-belly-fat\/. Great and actionable content\\!\n\nFitclub\n\n#### https:\/\/www.ensmjhegfoehgb.com\/\nApril 8, 2026\n\nHey, I was checking out nourishmovelove.com and noticed a few things that are likely hurting your rankings on Google.\n\nYou’re missing some opportunities that could push you to page 1 faster, especially on low-competition keywords.\n\nI recorded a quick video breaking down the issues and exactly how to fix them, mind if I share it here?\n\nMassi B.\n\n#### https:\/\/shorturl.at\/4obCs\nApril 6, 2026\n\nHi, AI that replies to your emails automatically.\n\n→ https:\/\/shorturl.at\/4obCs\n\nTyson M.\n\n#### Day 10 and 24 are the same\nApril 6, 2026\n\nI love adding these workouts first thing each morning before the rest of my workout session. I have noticed my waist slimming and core tightening. My one and only complaint\/observation is that day 10 and 24 are the same. I don’t know if that’s intentional or not, but I wanted to let you know 🙂\n\nKathleen\n\n#### https:\/\/shorturl.at\/4obCs\nApril 4, 2026\n\nHi, what if your inbox handled itself, drafting and sending smart,\n\npersonalized replies automatically while you focus on what actually matters?\n\nZenvyMail does exactly that. AI-powered email replies,\n\nrunning 24\/7 in the background.\n\nTry it free for 30 days, no risk, no commitment.\n\n→ https:\/\/shorturl.at\/4obCs\n\nBest,\n\nThe ZenvyMail Team\n\nhttps:\/\/zenvymail.com\n\nCody McCauley\n\n#### https:\/\/shorturl.at\/v0VRn\nApril 4, 2026\n\nHi, Want to rank nourishmovelove.com\n\non Google’s first page?\n\nProof: https:\/\/shorturl.at\/v0VRn\n\nRegards,\n\nKurt Deshotel\n\n#### This Program is SO worth it\\!\nApril 3, 2026\n\nI found NML when I was pregnant with my second baby and wanted to continue a fitness regimen but one tailored to prenatal needs. I am SO happy I did. Started NML’s postpartum plan at 8 weeks postpartum. It took me 3 months to complete the plan 2x as recommended. This was because my baby wasn’t the best sleeper and some days I just needed to rest\/nap. Do your best and forget the rest, as Lindsey would say. Still I see progress and I feel SO much stronger and better than I did during postpartum with my first baby. Progressed from only 10 lb weights to 15 lb for most exercises and even 20-30 lbs for certain ones! I am really happy with progress and can’t wait to move to Strong 20\\!\n\nReesha Ramoutar\n\n#### https:\/\/shorturl.at\/v0VRn\nApril 3, 2026\n\nHello, looking to get nourishmovelove.com\n\non page 1 of Google?\n\nProof: https:\/\/shorturl.at\/v0VRn\n\nRegards,\n\nCarley Lincoln\n\n#### https:\/\/botcommerce.app\/lifetime-deal\/aff\/18573\/\nApril 2, 2026\n\nGreetings,\n\nI’m reaching out because I see your online presence is a major touchpoint for capturing potential customers. Currently, most companies are losing profit on expensive monthly subscriptions to handle their conversations.\n\nWe have a limited-time opportunity to get a top-tier tool for \\*\\*all your social chat channels\\*\\* for a \\*\\*single payment of \\$49 USD forever\\*\\*.\n\nKey Benefits of this one-time deal:\n\n• Stop monthly billing: Save thousands per year on marketing software.\n\n• Infinite lead base: The tool scales automatically without extra charges.\n\n• Instant responses: Reply to prospects automatically, especially while you sleep.\n\nThis “LTD” offer is for a limited time and \\*\\*ends today, Thursday, April 2, 2026\\*\\*. If you want to automate your sales process and remove overhead, you can see how it works here:\n\nhttps:\/\/botcommerce.app\/lifetime-deal\/aff\/18573\/\n\nSincerely.\n\nAida Candelaria\n\n#### https:\/\/fluffynfriends.com\/\nApril 2, 2026\n\nHey nourishmovelove.com, I’m Kyle and I don’t want this to sound like a sales pitch, but my wife and I have just launched our first store offering practical and comfortable pet accessories.\n\nWe’ve recently stocked our products and are looking for our very first customers. I’d love to offer you a personal 20% discount on your first order. In return, your support would truly help our small business grow.\n\nreply and I’ll send you special code.\n\nWe’re also committed to giving back, 50% of our income will go to charities supporting pet organizations.\n\nThank you for your support\n\nKyle\n\nhttps:\/\/fluffynfriends.com\/\n\nKyle Batts\n\n#### https:\/\/www.pybqajxtddizt.com\/\nApril 1, 2026\n\nHi nourishmovelove.com, i’m cal and i can get you clients for your services, let’s talk about details? please reply\n\nBest,\n\nCal\n\nFounder \\| CEO\n\nCal Gower\n\n#### https:\/\/botcommerce.app\/lifetime-deal\/aff\/18573\/\nMarch 27, 2026\n\nSaludos,\n\nLe escribo porque observo que su pagina es un canal activo para recibir clientes potenciales. Actualmente, muchos negocios gastan de mas pagando suscripciones mensuales elevadas para administrar sus conversaciones de clientes.\n\nHay una oportunidad especial para adquirir una herramienta lider de automatizacion para \\*\\*WhatsApp, Instagram, Facebook y WebChat\\*\\* por un \\*\\*pago unico de \\$49 USD para siempre\\*\\*.\n\nPuntos clave de esta licencia Lifetime:\n\n• \\$0 mensualidades: Economizaran una fortuna al año en herramientas digitales.\n\n• Usuarios ilimitados: La herramienta se escala sin costos extra.\n\n• Ventas automaticas: Respondan prospectos en automatico, aun mientras descansan.\n\nEsta promocion de “Licencia unica” es por tiempo limitado que \\*\\*expira hoy 27 de marzo\\*\\*. Si desean digitalizar su atencion al cliente y eliminar costos fijos, pueden revisar la info aqui:\n\nhttps:\/\/botcommerce.app\/lifetime-deal\/aff\/18573\/\n\nSaludos cordiales.\n\nOctavia McKeel\n\n#### Simple & Effective Beginner Workout Plan\nMarch 27, 2026\n\nThis is a really well-structured beginner workout plan—especially great for anyone starting their fitness journey at home. I like how it combines strength, cardio, and rest days to build consistency without overwhelming beginners. The gradual progression and simple exercises make it easy to follow and sustainable long term.\n\nI’ve also been following a similar routine and found this guide helpful for detailed exercise breakdowns: https:\/\/fitclub.in\/blog\/strength-training-exercises-workout-plan\/\n\nFitclub\n\n#### https:\/\/lockhubcars.com\nMarch 25, 2026\n\nHey nourishmovelove.com, I’m Nad and I don’t want to sound like a salesman, but we’ve just launched, got first 1000 keychains in stock and trying to get first customers.\n\nif I give you personal 20% discount on the first item, can you help our company grow?\n\nNad,\n\nDirector of Lockhubcars\n\nWebsite: https:\/\/lockhubcars.com\n\nNad William\n\n#### https:\/\/github.com\/GrootMade\/connect\nMarch 19, 2026\n\nHey there,\n\nWe recently reviewed nourishmovelove.com and noticed a few signs that your WP setup might need attention.\n\nThis is common, but outdated themes and plugins can lead to:\n\n– Security vulnerabilities and hacking risks\n\n– Slower page load times (hurting your SEO)\n\n– Broken layouts on mobile devices\n\n– Compatibility issues with newer WP versions\n\nThe fix is simple.\n\nGrootMade Connect is a free WP plugin that gives you:\n\n– Instant access to thousands of updated themes and plugins\n\n– One-click installs right from your dashboard\n\n– Automatic update notifications\n\n– A growing library of fresh design templates\n\n– 100% free – no trials, no hidden fees\n\nIt takes under 2 minutes to install: https:\/\/github.com\/GrootMade\/connect\n\nKeeping your site current protects your visitors and your reputation.\n\nKind regards,\n\nGrootConnect\n\nMarlene Ellzey\n\n#### Robey\nMarch 18, 2026\n\nGreat advice and precise with a sunny atmosphere. Lindsey and Rachel are a great pair\\!\n\nLouise\n\n#### I have abs again\\!\nMarch 13, 2026\n\nAfter about 10 years of really not exercising or working out, this 30-day ab challenge (along with your cardio workouts!) was just what I needed! I’m actually repeating it so I can challenge myself to not make modifications! Love all that NML offers, thank you\\!\n\nKristina\n\n#### AMAZING start for me\\!\nMarch 12, 2026\n\nI completed the 30 day beginner program and am working on doing it again. I haven’t lifted weights since I was in high school, 17 years ago-yikes, this was a great start and because I loved it so much I’m doing it again as I continue to get stronger\\!\n\nShantel\n\n#### Holy Strong Bananas\nMarch 10, 2026\n\nThis program was very challenging. I lifted the most and felt the strongest throughout Overload 30, and then repeating it. Of all the amazing NML programs I saw the biggest physical difference in my body at 56\\!\n\nJackie Mueller\n\n#### challenging pregnancy workout\nMarch 9, 2026\n\nFinally I found (in my 2nd pregnancy) challenging workouts using weights as I was always a little hesistant to use weights during pregnancy. Felt great all the way through pregnancy. Thank you Lindsay. Looking forward to postpartum.\n\nLara\n\n#### https:\/\/i.imgur.com\/2fcidkw.jpeg\nMarch 9, 2026\n\nneoAbio origins of life hypothasis paper update\n\nhttps:\/\/i.imgur.com\/2fcidkw.jpeg\n\nEugene Dunkel\n\n#### Just what I needed\\!\nMarch 6, 2026\n\nNot quite 50 yet, but I am already post-menopausal and this is exactly what I need. I love that I can switch up using the pdf\/setting my own pace with your videos. Variety keeps me motivated and doing my own pace allows me to go heavier. Thank you!! You’re the best\\!\n\nKristin\n\n#### This is a part review – and question\nMarch 6, 2026\n\nI have just started and am completing my first week. Feeling much lighter and more energetic than when I started.\n\nQ – at 59y M, and as a beginner with little weight training, which of your programs is best suited? Graduating to difficult ones later in the year.\n\nAsheesh Sharma\n\n#### https:\/\/prospection.homes\/\nMarch 5, 2026\n\nObjet : Gagnez 10 h\/semaine sur votre prospection (gratuit ce mois-ci)\n\nBonjour,\n\nEt si vous arrêtiez de perdre du temps à chercher des prospects…\n\n…et commenciez à contacter \\*\\*uniquement ceux prêts à vendre ou collaborer\\*\\* ?\n\nSur \\*\\*\\[Prospection.Homes\\](https:\/\/prospection.homes\/)\\*\\*, vous obtenez en 1 clic :\n\n✅ Des fiches prospection \\*\\*B2B & B2C ultra-ciblées\\*\\*\n\n✅ Des emails vérifiés et prêts à l’envoi\n\n✅ Un accompagnement sur mesure (stratégie, scripts, suivi)\n\n\\*\\*Devis gratuit\\*\\*\n\n\\*\\*Consultation offerte\\*\\* cette semaine\n\n➡️ Découvrez comment \\[ici\\]( https:\/\/fiche.prospection.homes\/ )\n\nÀ très vite,\n\nAtif\n\nhttps:\/\/fiche.prospection.homes\/\n\nWHATSAPP : https:\/\/wa.me\/212778545347\n\nLois Furman\n\n#### A realistic 50 plus workout I’ve been looking for\\!\nMarch 2, 2026\n\nI love your workout plans for over 50. I’m 65 and at this stage I just can’t do the fast pace, intense workouts anymore. I want to still strength train and feel challenged but a bit slower and structured. I can’t do the up and down and twisting and jumping anymore unfortunately. I do like to keep up with the most current exercises. Please add more\\!\n\nAnn Nagle\n\n**Note:** Before beginning any new exercise program you should consult with your physician or midwife. The information provided with this workout challenge is intended for general information and use; it does not include specific, individualized recommendations and is not intended as medical advice. Before you begin any new exercise program Nourish Move Love, LLC recommends that you consult with your physician. Nourish Move Love, LLC primarily educates clients to assume more personal responsibility for their health by adopting a healthy and active lifestyle.\n\n**This post may include affiliate links and I earn a small commission on products purchased using these links. All words and opinions are my own. Thank you for supporting Nourish Move Love.**\n\n16 comments\n\n1. **Courtney** says:\n   \n   [November 19, 2025 at 9:59 pm](https:\/\/www.nourishmovelove.com\/fitness-beginner-workout-plan\/comment-page-1\/#comment-5680)\n   \n   Thank you for taking the time to respond to everyone’s question and comments! What you’ve created with your brand, website, and content is truly incredible, and what you’re doing is so empowering for women! I never realized how important strength training is, and now that I’m in my mid 30s, this is exactly what I needed to incorporate into my fitness routine. I felt so overwhelmed and intimidated trying to figure out how to start this journey. You’ve made the process so easy, approachable, and manageable, and I truly can’t thank you enough! I’m on my 4th month of following your 30 day plans, and I also share your content with friends and family when they express interest. Thank you, thank you, thank you!!\\!\n   - **[Lindsey Bomgren, CPT](https:\/\/www.nourishmovelove.com\/)** says:\n     \n     [November 20, 2025 at 7:59 am](https:\/\/www.nourishmovelove.com\/fitness-beginner-workout-plan\/comment-page-1\/#comment-5681)\n     \n     This is so kind! Thank you so much. I’m glad to hear that our plans make fitness feel more approachable – that has always been the goal! Keep showing up and chipping away. You’re doing great!! -Lindsey\n2. **Stacy** says:\n   \n   [November 18, 2025 at 7:19 pm](https:\/\/www.nourishmovelove.com\/fitness-beginner-workout-plan\/comment-page-1\/#comment-5677)\n   \n   Hello! Thank you for updating the workout plan – it’s fun to keep things fresh! I did also like the old version too – I plan to alternate between the two until I get in better shape (unfortunately I have a long way to go!). Anyway – can you possibly email me the old version of the 3-day split? Thank you for all you do to help people get fit\\!\n   - **[Lindsey Bomgren, CPT](https:\/\/www.nourishmovelove.com\/)** says:\n     \n     [November 19, 2025 at 8:02 am](https:\/\/www.nourishmovelove.com\/fitness-beginner-workout-plan\/comment-page-1\/#comment-5679)\n     \n     Thanks for following along, Stacy! Happy to send the old PDF – check your inbox! -Lindsey\n3. **Courtney** says:\n   \n   [November 18, 2025 at 6:07 pm](https:\/\/www.nourishmovelove.com\/fitness-beginner-workout-plan\/comment-page-1\/#comment-5676)\n   \n   Love your workouts! You got me started on strength training for the first time, and I couldn’t be more grateful! I’m a little bummed the format changed from dedicated leg, arm, full body, and cardio\/ab days. I’ll give the new Is there a reason why?\n   - **[Lindsey Bomgren, CPT](https:\/\/www.nourishmovelove.com\/)** says:\n     \n     [November 19, 2025 at 8:01 am](https:\/\/www.nourishmovelove.com\/fitness-beginner-workout-plan\/comment-page-1\/#comment-5678)\n     \n     Hi Courtney! Thanks for following along – I’m glad to hear you’ve been enjoying the workouts! If you’re working out 4 days per week, I would recommend that you aim for 2 full-body strength days per week, in addition to a leg day and an arm day. This is just a better format if your goal is to build strength. That said, the 5-day plan has a cardio + abs day in the middle of the week. If you’d prefer to do that, swap a full-body strength workout for the cardio + abs day. That’s totally fine. Keep up the great work! -Lindsey\n4. **Aviva** says:\n   \n   [November 17, 2025 at 7:43 pm](https:\/\/www.nourishmovelove.com\/fitness-beginner-workout-plan\/comment-page-1\/#comment-5674)\n   \n   Hi! I love your workouts and do them almost every day. Can you please email me the two previous 30 day beginner workout versions?  \n    Thank you.\n   - **[Lindsey Bomgren, CPT](https:\/\/www.nourishmovelove.com\/)** says:\n     \n     [November 18, 2025 at 9:37 am](https:\/\/www.nourishmovelove.com\/fitness-beginner-workout-plan\/comment-page-1\/#comment-5675)\n     \n     Sure thing! Check your inbox! -Lindsey\n5. **Lindsey** says:\n   \n   [December 11, 2024 at 6:32 pm](https:\/\/www.nourishmovelove.com\/fitness-beginner-workout-plan\/comment-page-1\/#comment-5436)\n   \n   Can you send me pdf of old version! This is really helping me slowly get back into exercising again. Thanks\\!\n   - **[Lindsey Bomgren, CPT](https:\/\/www.nourishmovelove.com\/)** says:\n     \n     [December 12, 2024 at 8:42 am](https:\/\/www.nourishmovelove.com\/fitness-beginner-workout-plan\/comment-page-1\/#comment-5437)\n     \n     Just sent – check your inbox! -Lindsey\n6. **Amanda Cochrane** says:\n   \n   [November 28, 2024 at 10:42 pm](https:\/\/www.nourishmovelove.com\/fitness-beginner-workout-plan\/comment-page-1\/#comment-5428)\n   \n   Could I also get the old version emailed to me please? I was in the middle of week 3 when it changed\\!\n   - **[Lindsey Bomgren, CPT](https:\/\/www.nourishmovelove.com\/)** says:\n     \n     [November 29, 2024 at 12:29 pm](https:\/\/www.nourishmovelove.com\/fitness-beginner-workout-plan\/comment-page-1\/#comment-5429)\n     \n     Just sent – check your inbox! -Lindsey\n7. **Kristin** says:\n   \n   [November 25, 2024 at 1:49 pm](https:\/\/www.nourishmovelove.com\/fitness-beginner-workout-plan\/comment-page-1\/#comment-5426)\n   \n   Did this plan change recently? I am on week 4 and all the sudden the plan is super different. Do you have a link to the old plan, so I can finish this one out? Thanks! I am loving the workouts.\n   - **[Lindsey Bomgren, CPT](https:\/\/www.nourishmovelove.com\/)** says:\n     \n     [November 25, 2024 at 3:05 pm](https:\/\/www.nourishmovelove.com\/fitness-beginner-workout-plan\/comment-page-1\/#comment-5427)\n     \n     Sorry for the confusion, Kristin! Yes, this plan just got an update to include some of our newer workouts. We’ll email you a copy of the PDF calendar for the previous version! -Lindsey\n8. **Laurie** says:\n   \n   [September 9, 2019 at 5:12 am](https:\/\/www.nourishmovelove.com\/fitness-beginner-workout-plan\/comment-page-1\/#comment-3072)\n   \n   Hi when pressing on calendar can’t see that workout\n   - **[Lindsey](https:\/\/www.nourishmovelove.com\/)** says:\n     \n     [September 9, 2019 at 1:10 pm](https:\/\/www.nourishmovelove.com\/fitness-beginner-workout-plan\/comment-page-1\/#comment-3075)\n     \n     Hi Laurie! Did you click to download the workout calendar? You can always email me at [lindsey@nourishmovelove.com](mailto:lindsey@nourishmovelove.com). Thank you! Lindsey\n\n[previous](https:\/\/www.nourishmovelove.com\/strength-training-circuit-workout\/)\n\n[\/next](https:\/\/www.nourishmovelove.com\/quick-full-body-workout\/)\n\n![](https:\/\/www.nourishmovelove.com\/wp-content\/uploads\/2022\/04\/A14I8286-1.jpg)\n\nHi, I’m Lindsey Bomgren. Certified trainer + fitness instructor.\n\n[More About Lindsey](https:\/\/www.nourishmovelove.com\/about\/)\n\n[![youtube icon](data:image\/svg+xml,%3Csvg%20xmlns='http:\/\/www.w3.org\/2000\/svg'%20viewBox='0%200%2024%2017'%3E%3C\/svg%3E)![youtube icon](https:\/\/www.nourishmovelove.com\/wp-content\/themes\/MTT_Custom_Theme\/images\/youtube.svg) Let's Workout](https:\/\/www.youtube.com\/channel\/UCIiI9tAbgvSPPL_50gefFtw)\n\n[![instagram icon](data:image\/svg+xml,%3Csvg%20xmlns='http:\/\/www.w3.org\/2000\/svg'%20viewBox='0%200%2021%2021'%3E%3C\/svg%3E)![instagram icon](https:\/\/www.nourishmovelove.com\/wp-content\/themes\/MTT_Custom_Theme\/images\/instagram.svg) Insta-friends](https:\/\/www.instagram.com\/nourishmovelove\/)\n\nMore from [Beginner Workout Plans](https:\/\/www.nourishmovelove.com\/category\/workouts\/move-blog\/workout-calendars\/beginner-workout-plan\/)\n\n- [![](https:\/\/www.nourishmovelove.com\/wp-content\/uploads\/2024\/11\/3daysplithero_2-692x415.jpg) 3-Day Workout Split (PDF Guide)](https:\/\/www.nourishmovelove.com\/3-day-workout-split\/)\n- [![Woman performing lateral squat as part of weekly workout plan](https:\/\/www.nourishmovelove.com\/wp-content\/uploads\/2025\/07\/LMNTHero_1-692x415.jpg) Weekly Workout Schedule for Women](https:\/\/www.nourishmovelove.com\/weekly-workout-plan-for-women\/)\n- [![30 Day Workout Plan](https:\/\/www.nourishmovelove.com\/wp-content\/uploads\/2022\/04\/4WeekChallenge6-692x415.jpg) 30 Day Workout Plan \\#6](https:\/\/www.nourishmovelove.com\/30-day-workout-plan-6\/)\n- [![woman holding dumbbell at chest](https:\/\/www.nourishmovelove.com\/wp-content\/uploads\/2024\/06\/AbChallengeHero4-692x415.jpg) 5 Best Ab Workouts with Weights (5-Day Ab Challenge)](https:\/\/www.nourishmovelove.com\/ab-workouts-with-weights\/)\n- [![first trimester workouts for pregnancy](https:\/\/www.nourishmovelove.com\/wp-content\/uploads\/2022\/09\/HeroImagePregnancy2-692x415.jpg) First Trimester Workout Plan](https:\/\/www.nourishmovelove.com\/first-trimester-workout-plan\/)\n- [![man and woman holding dumbbells at shoulder as part of leg and back workout athlete 25 day 1](https:\/\/www.nourishmovelove.com\/wp-content\/uploads\/2026\/01\/Athlete25_Hero_Day1_2-692x389.jpg) 25-Minute Back and Leg Workout (Athlete 25 Day 1)](https:\/\/www.nourishmovelove.com\/athlete-25-back-and-leg-workout\/)\n\n### 7 Day Workout Plans Land in Your Inbox Every Sunday\n![lindsey swinging kettlebell](data:image\/svg+xml,%3Csvg%20xmlns='http:\/\/www.w3.org\/2000\/svg'%20viewBox='0%200%201024%20683'%3E%3C\/svg%3E)\n\n![lindsey swinging kettlebell](https:\/\/www.nourishmovelove.com\/wp-content\/uploads\/2022\/01\/HIIT-Abs_1.jpg)\n\n- [Home](https:\/\/www.nourishmovelove.com\/)\n- [About](https:\/\/www.nourishmovelove.com\/about\/)\n- [Blog](https:\/\/www.nourishmovelove.com\/blog\/)\n- [Subscribe](https:\/\/www.nourishmovelove.com\/subscribe\/)\n\n- [Workouts](https:\/\/www.nourishmovelove.com\/home-workouts\/)\n- [Workout Plans](https:\/\/www.nourishmovelove.com\/category\/workouts\/move-blog\/workout-calendars\/)\n- [Recipes](https:\/\/www.nourishmovelove.com\/recipes\/)\n- [Lifestyle](https:\/\/www.nourishmovelove.com\/category\/lifestyle\/)\n\n- [Devotionals](https:\/\/www.nourishmovelove.com\/category\/devotions\/)\n- [Disclaimer](https:\/\/www.nourishmovelove.com\/disclaimer\/)\n- [Terms](https:\/\/www.nourishmovelove.com\/terms\/)\n- [Privacy Policy](https:\/\/www.nourishmovelove.com\/privacy-policy\/)\n\n[![nourish move love logo icon](data:image\/svg+xml,%3Csvg%20xmlns='http:\/\/www.w3.org\/2000\/svg'%20viewBox='0%200%20498%20298'%3E%3C\/svg%3E)![nourish move love logo icon](https:\/\/www.nourishmovelove.com\/wp-content\/uploads\/2022\/03\/nmlicon@2x.png)](https:\/\/www.nourishmovelove.com\/)\n\n- [![Youtube Icon](https:\/\/www.nourishmovelove.com\/wp-content\/uploads\/2022\/04\/youtube@2x.png)](https:\/\/www.youtube.com\/nourishmovelove)\n- [![Instagram Icon](https:\/\/www.nourishmovelove.com\/wp-content\/uploads\/2022\/04\/insta@2x.png)](https:\/\/www.instagram.com\/nourishmovelove\/)\n- [![Pinterest Icon](https:\/\/www.nourishmovelove.com\/wp-content\/uploads\/2022\/04\/pin@2x.png)](https:\/\/www.pinterest.ca\/nourishmovelove\/)\n- [![Facebook Icon](https:\/\/www.nourishmovelove.com\/wp-content\/uploads\/2022\/04\/facebook@2x.png)](https:\/\/www.facebook.com\/nourishmovelove\/)\n\nSite owner: Lindsey Bomgren, [lindsey@nourishmovelove.com](mailto:lindsey@nourishmovelove.com)  \n © 2026 Nourish Move Love \/ Site by [Katelyn Gambler](https:\/\/katelyngambler.com\/) + [Made To Thrive](https:\/\/madetothrive.com\/)\n\n![Pin for Pinterest of fitness beginner workout plan - shows calendar graphic of 30-day plan](https:\/\/www.nourishmovelove.com\/wp-content\/uploads\/2019\/08\/FallBeginnerCalendar--150x150.jpg)\n\n![Pin for Pinterest of fitness beginner workout plan - shows calendar graphic of 30-day plan and woman performing a bicep curl hold](https:\/\/www.nourishmovelove.com\/wp-content\/uploads\/2019\/08\/FitFallBeginnerCalendarLongPin3-150x150.jpg)\n\n![Pin for Pinterest of fitness beginner workout plan - shows calendar graphic of 30-day plan and woman performing a bicep curl hold](https:\/\/www.nourishmovelove.com\/wp-content\/uploads\/2019\/08\/FitFallBeginnerCalendarLongPin2-150x150.jpg)\n\n![Pin for Pinterest of fitness beginner workout plan - shows calendar graphic of 30-day plan](https:\/\/www.nourishmovelove.com\/wp-content\/uploads\/2019\/08\/FitFallBeginnerCalendarLongPin1-150x150.jpg)\n\n![Pin for Pinterest of fitness beginner workout plan - shows calendar graphic of 30-day plan and woman performing a bicep curl hold](https:\/\/www.nourishmovelove.com\/wp-content\/uploads\/2019\/08\/FitFallBeginnerCalendarLongPin4-150x150.jpg)\n\n![workout routines for beginners \\| calendar graphic](https:\/\/www.nourishmovelove.com\/wp-content\/uploads\/2021\/09\/30DayChallenge6CalendarGraphic-150x150.jpg)\n\n![Pin for Pinterest of fitness beginner workout plan - shows calendar graphic of 30-day plan and woman performing a single arm press](https:\/\/www.nourishmovelove.com\/wp-content\/uploads\/2021\/09\/BeginnerWorkoutRoutinesPin1-150x150.jpg)\n\n![Pin for Pinterest of fitness beginner workout plan - shows calendar graphic of 30-day plan and woman performing a squat](https:\/\/www.nourishmovelove.com\/wp-content\/uploads\/2021\/09\/BeginnerWorkoutRoutinesPin2-150x150.jpg)\n\n![Pin for Pinterest of fitness beginner workout plan - shows calendar graphic of 30-day plan and woman performing a squat](https:\/\/www.nourishmovelove.com\/wp-content\/uploads\/2021\/09\/BeginnerWorkoutRoutinesPin5-150x150.jpg)\n\n![Pin for Pinterest of fitness beginner workout plan - shows calendar graphic of 30-day plan and woman performing a single arm press and knee drive](https:\/\/www.nourishmovelove.com\/wp-content\/uploads\/2021\/09\/BeginnerWorkoutRoutinesPin4-150x150.jpg)\n\n![Pin for Pinterest of fitness beginner workout plan - shows calendar graphic of 30-day plan and woman performing a single arm press and knee drive](https:\/\/www.nourishmovelove.com\/wp-content\/uploads\/2021\/09\/BeginnerWorkoutRoutinesPin3-150x150.jpg)\n\n![woman performing bicep curl as part of beginner workout plan](https:\/\/www.nourishmovelove.com\/wp-content\/uploads\/2023\/12\/BeginnerWorkoutPlan4-150x150.jpg)\n\n![woman performing bicep curl as part of beginner workout plan](https:\/\/www.nourishmovelove.com\/wp-content\/uploads\/2023\/12\/BeginnerWorkoutPlan3-150x150.jpg)\n\n![woman performing squat as part of beginner workout plan](https:\/\/www.nourishmovelove.com\/wp-content\/uploads\/2023\/12\/BeginnerWorkoutPlan2-150x150.jpg)\n\n![calendar graphic of 30 days of beginner workouts](https:\/\/www.nourishmovelove.com\/wp-content\/uploads\/2023\/12\/BeginnerWorkoutPlanCalendar-150x150.jpg)","attrs_readable_markdown":"**This 30-day at-home beginner workout plan is designed to build strength, improve functional fitness and support fat loss through a mix of strength and mobility-focused workouts. It’s ideal for anyone starting or restarting their fitness journey, offering a structured yet flexible schedule to help develop consistency and confidence. With simple, effective movements like squats, lunges, push-ups and rows, this plan targets every major muscle group for real, sustainable results.**\n\n**Quick Links:**\n\n- [Why This Plan Works](https:\/\/www.nourishmovelove.com\/fitness-beginner-workout-plan\/#why-this-plan-works)\n- [Who It’s For](https:\/\/www.nourishmovelove.com\/fitness-beginner-workout-plan\/#who-its-for)\n- [FAQs](https:\/\/www.nourishmovelove.com\/fitness-beginner-workout-plan\/#faqs)\n- [Week 1](https:\/\/www.nourishmovelove.com\/fitness-beginner-workout-plan\/#week-one)\n- [Week 2](https:\/\/www.nourishmovelove.com\/fitness-beginner-workout-plan\/#week-two)\n- [Week 3](https:\/\/www.nourishmovelove.com\/fitness-beginner-workout-plan\/#week-three)\n- [Week 4](https:\/\/www.nourishmovelove.com\/fitness-beginner-workout-plan\/#week-four)\n\n[![30 day beginner workout plan calenar graphic - 3 days per week](https:\/\/www.nourishmovelove.com\/wp-content\/uploads\/2025\/11\/BeginnerCalendar_3Days-1024x791.jpg)](https:\/\/www.nourishmovelove.com\/wp-content\/uploads\/2025\/11\/BeginnerCalendar_3DaysLinked.pdf)\n\n[![30 day beginner workout plan calenar graphic - 4 days per week](https:\/\/www.nourishmovelove.com\/wp-content\/uploads\/2025\/11\/BeginnerCalendar_4DaysWeek-1024x791.jpg)](https:\/\/www.nourishmovelove.com\/wp-content\/uploads\/2025\/11\/BeginnerCalendar_4DaysLinked.pdf)\n\n[![30 day beginner workout plan calenar graphic](https:\/\/www.nourishmovelove.com\/wp-content\/uploads\/2024\/11\/BeginnerCalendar_5Days_1-1024x791.jpg)](https:\/\/www.nourishmovelove.com\/wp-content\/uploads\/2025\/11\/BeginnerCalendar_5DaysLinked.pdf)\n\n**Already completed this challenge? [Leave a review\\!](https:\/\/www.nourishmovelove.com\/fitness-beginner-workout-plan\/#leave-a-review)**\n\nStarting an exercise routine can feel daunting – trust me, I’ve been there. Whether it’s coming back after time off or picking up weights for the very first time, those first workouts can feel both exciting and intimidating. What’s most important in any fitness routine is consistency.\n\nWhen I first got serious about [strength training](https:\/\/www.nourishmovelove.com\/hypertrophy-vs-strength\/), I didn’t overcomplicate it. I started simple, with a structured plan that told me exactly what to do each day. That’s why I created this 30-day beginner dumbbell workout plan: to take away the guesswork, help you start moving and keep you [motivated](https:\/\/www.nourishmovelove.com\/workout-motivation\/). All you need to do is press play and follow along.\n\nOver the years, I’ve learned that a good [workout plan for beginners](https:\/\/www.nourishmovelove.com\/beginner-workout-plans\/) balances strength, [agility](https:\/\/www.nourishmovelove.com\/agility-exercises\/), mobility and rest. It doesn’t have to mean working out for hours every day. In fact, the best way to build a lasting habit (and avoid burnout) is to focus on consistency over intensity. For most beginners, 3-5 workouts a week is ideal. That might mean alternating between upper and lower-body days, with a mix of mobility or stretching to keep your body feeling good.\n\nIf your goal is to build muscle, aim for resistance training 3-4 days per week with at least 1 rest or active recovery day between sessions. That’s how I train when I’m in a muscle-building phase. I lift heavier weights with controlled reps and allow time for recovery so my muscles can actually grow stronger.\n\nWhen it comes to choosing the right [exercises](https:\/\/www.nourishmovelove.com\/full-body-compound-exercises\/), I always go back to the basics. The best beginner-friendly strength training exercises are simple but effective: squats, lunges, push-ups, rows, shoulder presses and deadlifts. These movements work multiple muscle groups at once, helping you build strength that carries over into everyday life – also known as [functional fitness](https:\/\/www.nourishmovelove.com\/strong-20-functional-strength-training\/). I love the feeling of being able to carry groceries in 1 trip or run up the stairs without getting winded. That’s why it’s important to incorporate weightlifting consistently.\n\nThis 30-day workout challenge includes [full-body dumbbell workouts](https:\/\/www.nourishmovelove.com\/strength-building-workout\/) designed for both building muscle and weight loss. You’ll find a mix of upper and lower-body strength sessions, along with mobility-focused workouts to improve your range of motion and support recovery.\n\nThis free workout plan follows a [5-day training split](https:\/\/www.nourishmovelove.com\/5-day-workout-split\/), but I encourage you to adapt it to your lifestyle. If you only have time for 5-10 minutes of movement, try a [micro workout](https:\/\/www.nourishmovelove.com\/micro-workouts\/). If you’d like to incorporate more rest days, or you’re a [hybrid athlete](https:\/\/www.nourishmovelove.com\/hybrid-strength-training-workout-plan\/) looking to add runs to your schedule, follow the 3-day or 4-day version of this plan (download my custom workout plan PDFs below). These workouts do include warm-ups and cool-downs – be sure to follow those to avoid injury and get the most out of your workouts\\!\n\nIf you’re ready to start (or restart) your fitness journey, grab your dumbbells and join me. Let’s focus on moving better, feeling stronger and building a body that supports the life you want to live\\!\n\n## This 1 Month Workout Plan Is For Anyone\nWhether you’re getting back into fitness or just starting out, these are the goals you’ll be working toward over the next 30 days:\n\n- Ease back into movement and re-establish an active lifestyle, no matter your starting point.\n- Build a consistent home workout routine that feels realistic, energizing and something you actually look forward to each day.\n- Develop foundational strength and lean muscle, gradually improving your ability to complete more reps or lift slightly heavier weights.\n- Improve endurance, coordination and balance, while learning to move with better control and form.\n- Build the strength to properly perform exercises like Romanian deadlifts, lunges, leg extensions, calf raises, lateral raises, skull crushers, tricep extensions, shoulder presses, push-ups, [pull-ups](https:\/\/www.nourishmovelove.com\/forearm-exercises\/#pull-ups), bicep curls, lat pulldowns, and crunches.\n- Burn calories and support healthy weight management sustainably.\n- Boost your energy, mood and confidence through regular movement.\n- Feel stronger, more capable and more consistent by the end of the month – ready to keep the momentum going.\n\n![woman holding dumbbell on shoulder](https:\/\/www.nourishmovelove.com\/wp-content\/uploads\/2024\/10\/arm-day-workout-with-dumbbell-1024x683.jpg)\n\nDownload A Custom Workout Plan That Fits Your Schedule – From 3-5 Days A Week 👇👇\n\n## Read A 5-Star Review ⭐⭐⭐⭐⭐\n“I just finished week 1 of your 3 days a week beginner workout plan and I feel so accomplished! I love your personality and the light you shine in these workouts. I can’t wait to crush the rest of the month.”\n\n— Rahja W.\n## Week 1\n![week 1 calendar of beginner workout plan](https:\/\/www.nourishmovelove.com\/wp-content\/uploads\/2024\/11\/BeginnerWeek1-1-1024x325.jpg)\n\n### Day 1: [20-Minute Full-Body Beginner Workout](https:\/\/www.nourishmovelove.com\/dumbbell-exercises-for-beginners\/)\n- **Workout Time**: 20 Minutes\n- **Equipment**: Dumbbells. Optional plyo box (or sub a bench\/chair).\n- **YouTube Link**: [20-Minute Beginner Dumbbell Workout (All Standing Strength)](https:\/\/youtu.be\/rfUSBVFDTnY)\n### Day 2: [25-Minute Beginner Arm Workout](https:\/\/www.nourishmovelove.com\/25-minute-beginner-arm-workout\/)\n- **Workout Time**: 25 Minutes\n- **Equipment**: Dumbbells\n- **YouTube Link**: [25-Minute Beginner Arm Workout](https:\/\/youtu.be\/tKKFSu5Ksrg)\n### Day 3: Rest Day OR [15-Minute Beginner HIIT Workout](https:\/\/www.nourishmovelove.com\/beginner-hiit-workout\/) AND [5-Minute Beginner Abs](https:\/\/www.nourishmovelove.com\/5-minute-beginner-ab-workout\/)\n- **Workout Time**: 20 Minutes\n- **Equipment**: None\n- **YouTube Links**: [15 Minute Beginner HIIT Workout (No Equipment, No Repeats)](https:\/\/youtu.be\/BnLJ3zU-KVE) AND [5-Minute Ab Workout for Beginners (No Equipment, No Repeats)](https:\/\/youtu.be\/Zr86qV2dncc)\n### Day 4: [20-Minute Beginner Leg Workout](https:\/\/www.nourishmovelove.com\/20-minute-beginner-leg-workout\/)\n- **Workout Time**: 20 Minutes\n- **Equipment**: Dumbbells\n- **YouTube Link**: [20-Minute Beginner Leg Workout](https:\/\/youtu.be\/MFhCQnGulMk)\n### Day 5: [30-Minute Full-Body Strength Workout](https:\/\/www.nourishmovelove.com\/7-best-strength-training-exercises-for-women\/)\n- **Workout Time**: 30 Minutes\n- **Equipment**: Dumbbells\n- **YouTube Link**: [30-Minute Full-Body Dumbbell Strength Workout](https:\/\/youtu.be\/tiyU63Pv9lY)\n### Day 6: [20-Minute Bodyweight Workout for Beginners](https:\/\/www.nourishmovelove.com\/workout-routine-for-beginners\/)\n- **Workout Time**: 20 Minutes\n- **Equipment**: None\n- **YouTube Link**: [20-Minute Bodyweight Workout for Beginners (No Repeats)](https:\/\/youtu.be\/C7-xW9mRNiI)\n### Day 7: Rest and Recovery\nThis plan includes 1 rest day per week, but you can take more rest days as needed. Try going for a walk or following one of our popular stretching and recovery workouts:\n\n- [15-Minute Mobility Workout](https:\/\/www.nourishmovelove.com\/15-minute-mobility-workout\/)\n- [Mobility and Recovery Exercises (10 Minutes)](https:\/\/www.nourishmovelove.com\/mobility-exercises-muscle-recovery\/)\n## Week 2\n![week 2 calendar of beginner workout plan](https:\/\/www.nourishmovelove.com\/wp-content\/uploads\/2024\/11\/BeginnerWeek2-1-1024x325.jpg)\n\n### Day 8: [25-Minute Beginner Full-Body Strength Workout](https:\/\/www.nourishmovelove.com\/25-minute-dumbbell-workout-beginners\/)\n- **Workout Time**: 25 Minutes\n- **Equipment**: Dumbbells\n- **YouTube Link**: [25-Minute Full-Body Dumbbell Workout (Beginner)](https:\/\/youtu.be\/F3-vIZ4HljM)\n### Day 9: [20-Minute Quick Arm Workout](https:\/\/www.nourishmovelove.com\/quick-arm-workout-at-home\/)\n- **Workout Time**: 20 Minutes\n- **Equipment**: Dumbbells\n- **YouTube Link**: [20-Minute Quick Arm Workout (No Push Ups)](https:\/\/youtu.be\/54ijffSkj2c)\n### Day 10: Rest Day OR [15-Minute Standing Cardio](https:\/\/www.nourishmovelove.com\/beginner-weight-loss-workout\/) AND [7-Minute Abs](https:\/\/www.nourishmovelove.com\/standing-ab-circuit-workout\/)\n- **Workout Time**: 20 Minutes\n- **Equipment**: None\n- **YouTube Links**: [15-Minute Standing Cardio Workout (1500 Steps in 15 Minutes!)](https:\/\/youtu.be\/1C70Bo67Uio) AND [7-Minute Standing Ab Circuit Workout (No Repeats)](https:\/\/youtu.be\/KBlNwpGhsis)\n### Day 11: [20-Minute Glute Workout](https:\/\/www.nourishmovelove.com\/20-minute-glute-workout\/)\n- **Workout Time**: 20 Minutes\n- **Equipment**: Dumbbells and a resistance band\n- **YouTube Link**: [20-Minute Leg Workout](https:\/\/youtu.be\/zA2XA9njSJ0)\n### Day 12: [35-Minute Full-Body Strength Workout](https:\/\/www.nourishmovelove.com\/full-body-dumbbell-workout-video\/)\n- **Workout Time**: 35 Minutes\n- **Equipment**: Dumbbells\n- **YouTube Link**: [35-Minute Full-Body Dumbbell Workout](https:\/\/youtu.be\/QtR1SS1S3Eo)\n### Day 13: [15-Minute Beginner Pilates](https:\/\/www.nourishmovelove.com\/beginner-pilates-workout\/) AND [5-Minute Walking Workout](https:\/\/www.nourishmovelove.com\/indoor-walking-workout\/)\n- **Workout Time**: 20 Minutes\n- **Equipment**: None\n- **YouTube Links**: [15-Minute Express Mat Pilates (Full-Body](https:\/\/youtu.be\/imUSRLo0xGI)[,](https:\/\/youtu.be\/imUSRLo0xGI) [No Equipment)](https:\/\/youtu.be\/imUSRLo0xGI) AND [5-Minute Walking Workout (No Equipment, All Standing)](https:\/\/youtu.be\/JHFEJNg0_sM)\n### Day 14: Rest and Recovery\nThis plan includes 1 rest day per week, but you can take more rest days as needed. Try going for a walk or following one of our popular stretching and recovery workouts:\n\n- [7 Stretches for Lower Back Pain](https:\/\/www.nourishmovelove.com\/stretches-for-lower-back-pain\/)\n- [7 Best Hip Mobility Exercises](https:\/\/www.nourishmovelove.com\/hip-mobility-exercises\/)\n## Week 3\n![week 3 calendar of beginner workout plan](https:\/\/www.nourishmovelove.com\/wp-content\/uploads\/2024\/11\/BeginnerWeek3-1-1024x325.jpg)\n\n### Day 15: [25-Minute Full-Body Strength and Abs](https:\/\/www.nourishmovelove.com\/strength-abs-workout\/)\n- **Workout Time**: 25 Minutes\n- **Equipment**: Dumbbells\n- **YouTube Link**: [25-Minute Dumbbell Strength \\| Full-Body & Abs](https:\/\/youtu.be\/-EmW0PeHl6E)\n### Day 16: [20-Minute All Standing Arm Workout](https:\/\/www.nourishmovelove.com\/arm-strength-exercises\/)\n- **Workout Time**: 20 Minutes\n- **Equipment**: Dumbbells\n- **YouTube Link**: [20-Minute Dumbbell Arms Workout (No Repeats)](https:\/\/youtu.be\/Ik3qMgLam_o)\n### Day 17: Rest Day OR [15-Minute Standing Cardio](https:\/\/www.nourishmovelove.com\/15-minute-at-home-cardio-workout\/) AND [5-Minute Pilates Abs](https:\/\/www.nourishmovelove.com\/pilates-ab-workout\/)\n- **Workout Time**: 20 Minutes\n- **Equipment**: None\n- **YouTube Links**: [15-Minute Standing Cardio Workout (2,000 Steps, No Repeats)](https:\/\/youtu.be\/gVc6JPVfpxk) AND [5-Minute Pilates Abs (No Equipment, Standing Abs)](https:\/\/youtu.be\/wwlSFLMXZz8)\n### Day 18: [25-Minute Dumbbell Leg Workout](https:\/\/www.nourishmovelove.com\/dumbbell-leg-exercises\/)\n- **Workout Time**: 25 Minutes\n- **Equipment**: Dumbbells\n- **YouTube Link**: [25-Minute Dumbbell Leg Workout (Strength Training)](https:\/\/youtu.be\/i0DeCmY8QFc)\n### Day 19: [30-Minute Full-Body Strength Workout](https:\/\/www.nourishmovelove.com\/at-home-full-body-workout\/)\n- **Workout Time**: 30 Minutes\n- **Equipment**: Dumbbells\n- **YouTube Link**: [30-Minute Full Body Strength Workout (No Floor Work + HIIT Finisher)](https:\/\/youtu.be\/5AytrRfp9FI)\n### Day 20: [15-Minute Beginner Kettlebell Workout](https:\/\/www.nourishmovelove.com\/beginner-kettlebell-workout\/) AND [5-Minute Kettlebell Abs](https:\/\/www.nourishmovelove.com\/5-minute-kettlebell-ab-workout\/)\n- **Workout Time**: 20 Minutes\n- **Equipment**: Kettlebell\n- **YouTube Links**: [15-Minute Beginner Kettlebell Workout (All Standing, No Repeat)](https:\/\/youtu.be\/HVLfZmfrnAU) AND [5-Minute Kettlebell Abs (No Repeat)](https:\/\/youtu.be\/vy5KfH2xlDo)\n### Day 21: Rest and Recovery\nThis plan includes 1 rest day per week, but you can take more rest days as needed. Try going for a walk or following one of our popular stretching and recovery workouts:\n\n- [10-Minute Full-Body Stretch Routine](https:\/\/www.nourishmovelove.com\/10-minute-full-body-stretch-routine\/)\n- [5 Daily Mobility Exercises](https:\/\/www.nourishmovelove.com\/mobility-exercises\/)\n## Week 4\n![week 4 calendar of beginner workout plan](https:\/\/www.nourishmovelove.com\/wp-content\/uploads\/2024\/11\/BeginnerWeek4-1-1024x325.jpg)\n\n### Day 22: [30-Minute Full-Body Strength and Steps Workout](https:\/\/www.nourishmovelove.com\/liss-cardio\/)\n- **Workout Time**: 30 Minutes\n- **Equipment**: Dumbbells and a resistance band\n- **YouTube Link**: [30-Minute Strength and Steps Workout (All Standing, LISS Cardio)](https:\/\/youtu.be\/hrSsCWKVaOY)\n### Day 23: [20-Minute Ab and Arm Workout](https:\/\/www.nourishmovelove.com\/ab-arm-day-workout\/)\n- **Workout Time**: 20 Minutes\n- **Equipment**: Dumbbells\n- **YouTube Link**: [20-Minute Standing Arms and Abs Workout \\| No Repeats, All Standing](https:\/\/youtu.be\/DagwbO8HBi4)\n### Day 24: Rest Day OR [15-Minute Zone 2 Cardio](https:\/\/www.nourishmovelove.com\/zone-2-cardio\/) AND [5-Minute Dead Bug Abs](https:\/\/www.nourishmovelove.com\/dead-bug-exercise\/)\n- **Workout Time**: 20 Minutes\n- **Equipment**: Dumbbells\n- **YouTube Links**: [15-Minute Zone 2 Cardio with Weights (All Standing, No Jumping)](https:\/\/youtu.be\/1Api_bhMRIA) AND [5-Minute Dead Bug Workout (No Repeats)](https:\/\/youtu.be\/vnozpFoI8ug)\n### Day 25: [30-Minute Leg Workout](https:\/\/www.nourishmovelove.com\/leg-workout-bad-knees\/)\n- **Workout Time**: 30 Minutes\n- **Equipment**: Dumbbells and a resistance band\n- **YouTube Link**: [30-Minute Knee-Friendly Leg Workout (No Lunges \\| No Jumping)](https:\/\/youtu.be\/MZJA8znBBIU)\n### Day 26: [30-Minute Full-Body Strength Workout](https:\/\/www.nourishmovelove.com\/resistance-training-exercises-at-home\/)\n- **Workout Time**: 30 Minutes\n- **Equipment**: Dumbbells\n- **YouTube Link**: [30-Minute Full-Body Dumbbell Workout (All Standing, All Strength)](https:\/\/youtu.be\/6DBzmj6PzzA)\n### Day 27: [20-Minute Strength and Steps Workout](https:\/\/www.nourishmovelove.com\/strength-walking-workout\/) AND [10-Minute Beginner Abs](https:\/\/www.nourishmovelove.com\/beginner-core-workout\/)\n- **Workout Time**: 30 Minutes\n- **Equipment**: Dumbbells\n- **YouTube Links**: [20-Minute Strength + Walking Workout](https:\/\/youtu.be\/muscmUnyP3I) AND [10-Minute Beinnger Abs Workout](https:\/\/youtu.be\/xsvLYAplbXw)\n### Day 28: Rest and Recovery\nThis plan includes 1 rest day per week, but you can take more rest days as needed. Try going for a walk or following one of our popular stretching and recovery workouts:\n\n- [Best Hip Flexor Exercises (5 Stretches)](https:\/\/www.nourishmovelove.com\/5-best-hip-flexor-stretches\/)\n- [5 Best Thoracic Mobility Exercises](https:\/\/www.nourishmovelove.com\/thoracic-mobility-exercises\/)\n\n![days 29 and 30 of beginner workout plan](https:\/\/www.nourishmovelove.com\/wp-content\/uploads\/2024\/11\/BeginnerWeek5-1-1024x325.jpg)\n\n### Day 29: [10-Minute Beginner Dumbbell Workout](https:\/\/www.nourishmovelove.com\/beginner-dumbbell-workout\/) AND [10-Minute Standing Cardio](https:\/\/www.nourishmovelove.com\/beginner-cardio-workout-at-home\/)\n- **Workout Time**: 20 Minutes\n- **Equipment**: Dumbbells\n- **YouTube Links**: [10-Minute Beginner Dumbbell Workout (Standing Workout)](https:\/\/youtu.be\/jW7tx5qOLSM) AND [10-Minute Low Impact Cardio (All Standing, No Equipment)](https:\/\/youtu.be\/lZOH05EBEZI)\n### Day 30: [10-Minute Upper-Body Workout](https:\/\/www.nourishmovelove.com\/best-upper-body-exercises-women\/) AND [10-Minute Inner Thigh Workout](https:\/\/www.nourishmovelove.com\/10-minute-inner-thigh-workout\/)\n- **Workout Time**: 20 Minutes\n- **Equipment**: Dumbbells and optional Pilates ball\n- **YouTube Links**: [10-Minute Upper-Body Workout f](https:\/\/youtu.be\/war5qwhorI4)[o](https:\/\/youtu.be\/war5qwhorI4)[r Women (Rep-Drop)](https:\/\/youtu.be\/war5qwhorI4) AND [10-Minute Inner Thigh Workout (No Repeats!)](https:\/\/youtu.be\/n4nGThva4tc)\n\n![two women performing a standing crunch](https:\/\/www.nourishmovelove.com\/wp-content\/uploads\/2024\/11\/standing-crunch-beginner-hiit-workout-1024x683.jpg)\n\n## Beginner Workout Plan Details\n### **1\\. Gym Equipment Needed:**\n[**A Set of Dumbbells.**](https:\/\/www.torquefitness.com\/#a_aid=nourishmovelove) Most of the daily strength workouts require a set of dumbbells. Each weight training workout will have a recommended dumbbell weight, usually between 8-20 pounds. You want a weight heavy enough that your last few reps are a struggle, but you are still able to complete the workout with good form. [Shop my dumbbells here](https:\/\/www.torquefitness.com\/#a_aid=nourishmovelove) (Discount Code: NML5).\n\n**Optional Exercise Equipment:**\n\n[**Resistance Band**](https:\/\/hopefitnessgear.com\/?sca_ref=3824751.KiMiNmpoBk) (Discount Code: NML)\n\n[**Kettlebell**](https:\/\/www.torquefitness.com\/#a_aid=nourishmovelove) (option to sub a single dumbbell). (Discount Code: NML5)\n\n### **2\\. Time Requirement:**\n**Workouts vary from 20-30 minutes a day, 5 days per week. You can always take more rest days as needed\\!**\n\nIf you’d prefer to incorporate more rest days, try my [3-Day Beginner Split](https:\/\/www.nourishmovelove.com\/wp-content\/uploads\/2025\/11\/BeginnerCalendar_3DaysLinked.pdf) or [4-Day Beginner Split](https:\/\/www.nourishmovelove.com\/wp-content\/uploads\/2025\/11\/BeginnerCalendar_4DaysLinked.pdf).\n\n### **3\\. Fitness Level:**\n**Beginner.** The daily workout videos do offer exercise variations, modifications and options to increase the intensity as well.\n\n### **4\\. Cost:**\n**Free\\!** No sign-up needed, this is a free beginner workout plan\n## FAQs\n****How can a beginner build muscle?****\n\nBeginners can build muscle by focusing on [progressive overload](https:\/\/www.nourishmovelove.com\/progressive-overload\/) or gradually increasing the weight, reps or intensity of workouts over time. The key in a beginner workout routine is consistency: aim for full-body strength training sessions 3-4 times per week, using foundational exercises like squats, lunges, rows and presses. Pair that with proper nutrition, [enough protein](https:\/\/www.nourishmovelove.com\/high-protein-meal-plan\/) and rest days to allow muscles to recover and grow stronger.\n\n****How often should a beginner work out each week?****\n\nMost beginners see great results with 3-5 workouts per week, depending on their schedule and recovery. Start with 3 full-body training sessions per week, then add a fourth or fifth day as your strength and endurance improve. Keep in mind that rest and mobility work are just as important as training. They help prevent burnout and keep you consistent long-term. If you like a combination of strength training and Pilates\/barre, or are aiming to get more steps in each day, try my [3-2-8 Workout Plan](https:\/\/www.nourishmovelove.com\/3-2-8-workout-plan\/) or [4-30-10 Workout Plan](https:\/\/www.nourishmovelove.com\/4-30-10-method\/).\n\n****How many sets and reps should beginners do?****\n\nA good starting point is 2-3 sets of 8-12 reps for most strength exercises. This range builds both muscle and endurance while helping you master proper form. Once you feel comfortable and stronger, you can increase the weight or add another set to continue progressing.\n\n****What is the 3-3-3 rule for working out?****\n\nThe 3-3-3 rule is a simple structure for beginners: focus on 3 workouts per week, stick with each routine for 3 weeks and aim to progress a little more every 3 sessions – either by lifting slightly heavier, performing more reps or improving your form. It’s an easy way to stay consistent, track progress and avoid feeling overwhelmed when building a new fitness habit.\n\n## How to Download and Use This 30-Day Plan\n1. [Download the 30-Day Beginner Workout Plan PDF by clicking here](https:\/\/www.nourishmovelove.com\/wp-content\/uploads\/2025\/11\/BeginnerCalendar_5DaysLinked.pdf), or bookmark this webpage for reference.\n2. Save this workout calendar to your mobile device home screen for easy access.\n   1. Open [this workout calendar](https:\/\/www.nourishmovelove.com\/wp-content\/uploads\/2025\/11\/BeginnerCalendar_5DaysLinked.pdf) PDF in the Safari browser on your phone.\n   2. Tap the bottom arrow in the center of your screen.\n   3. Select ‘Add to Home Screen’.\n3. Hover over and then click on the bold text each day to access the full-length, real time workout video on nourishmovelove.com. Or scroll to find the [daily workouts on YouTube](https:\/\/www.youtube.com\/playlist?list=PLpa0d6IJAhbgN8nyV8BK-GqN_A8CXgu9c).\n4. You can also access all of the home workout videos on this workout challenge calendar on YouTube via [this YouTube Playlist: 30-Day Beginner Workout Plan.](https:\/\/www.youtube.com\/playlist?list=PLpa0d6IJAhbgN8nyV8BK-GqN_A8CXgu9c)\n5. Share your daily workouts with me by tagging [@nourishmovelove](https:\/\/www.instagram.com\/nourishmovelove\/) on social and ‘Pin’ the daily workouts on [Pinterest](https:\/\/www.pinterest.com\/nourishmovelove\/) so you can do them again.\n\n![two women holding a dumbbell at chest height and performing a balance crossbody crunch as part of a beginner workout](https:\/\/www.nourishmovelove.com\/wp-content\/uploads\/2025\/01\/918A9339-1024x683.jpg)\n\n![woman performing a kneeling single arm press in a full body workout for women](https:\/\/www.nourishmovelove.com\/wp-content\/uploads\/2025\/03\/918A8860-683x1024.jpg)\n\n## Get My Full Program Guide\\!\nNew to Nourish Move Love and wondering which workout plan is best for you? Check out more of my free workout plans, and find the program that’s best for you\\!\n\n[Start Here\\!](https:\/\/www.nourishmovelove.com\/start-here\/)\n## Pin This 30-Day Beginner Workout Plan\n![woman performing bicep curl as part of beginner workout plan](https:\/\/www.nourishmovelove.com\/wp-content\/uploads\/2023\/12\/BeginnerWorkoutPlan3-683x1024.jpg)\n\n## Leave A Review\n**Your review helps us keep creating free workouts.**\n\nDid you love this workout challenge or notice your strength improving? We would truly appreciate a review! Every single one helps us keep creating free fitness content that supports you in your health journey.\n\nProgressive Overload Workout Plan for Strength and Muscle Growth\n\nApril 9, 2026\n\nThis is a very well-structured and practical workout plan. I like how you explained progressive overload in a simple way and showed different methods like increasing weight, reps, and sets. The 2-week structured plan with daily workouts makes it easy to stay consistent and track progress. It’s clear that following a gradual increase in intensity is key to building strength and avoiding plateaus . I’ve also been exploring similar training approaches, and this guide is helpful too: https:\/\/fitclub.in\/blog\/hiit-exercises-for-belly-fat\/. Great and actionable content\\!\n\nFitclub\n\nhttps:\/\/www.ensmjhegfoehgb.com\/\n\nApril 8, 2026\n\nHey, I was checking out nourishmovelove.com and noticed a few things that are likely hurting your rankings on Google.\n\nYou’re missing some opportunities that could push you to page 1 faster, especially on low-competition keywords.\n\nI recorded a quick video breaking down the issues and exactly how to fix them, mind if I share it here?\n\nMassi B.\n\nhttps:\/\/shorturl.at\/4obCs\n\nApril 6, 2026\n\nHi, AI that replies to your emails automatically.\n\n→ https:\/\/shorturl.at\/4obCs\n\nTyson M.\n\nDay 10 and 24 are the same\n\nApril 6, 2026\n\nI love adding these workouts first thing each morning before the rest of my workout session. I have noticed my waist slimming and core tightening. My one and only complaint\/observation is that day 10 and 24 are the same. I don’t know if that’s intentional or not, but I wanted to let you know 🙂\n\nKathleen\n\nhttps:\/\/shorturl.at\/4obCs\n\nApril 4, 2026\n\nHi, what if your inbox handled itself, drafting and sending smart,\n\npersonalized replies automatically while you focus on what actually matters?\n\nZenvyMail does exactly that. AI-powered email replies,\n\nrunning 24\/7 in the background.\n\nTry it free for 30 days, no risk, no commitment.\n\n→ https:\/\/shorturl.at\/4obCs\n\nBest,\n\nThe ZenvyMail Team\n\nhttps:\/\/zenvymail.com\n\nCody McCauley\n\nhttps:\/\/shorturl.at\/v0VRn\n\nApril 4, 2026\n\nHi, Want to rank nourishmovelove.com\n\non Google’s first page?\n\nProof: https:\/\/shorturl.at\/v0VRn\n\nRegards,\n\nKurt Deshotel\n\nThis Program is SO worth it\\!\n\nApril 3, 2026\n\nI found NML when I was pregnant with my second baby and wanted to continue a fitness regimen but one tailored to prenatal needs. I am SO happy I did. Started NML’s postpartum plan at 8 weeks postpartum. It took me 3 months to complete the plan 2x as recommended. This was because my baby wasn’t the best sleeper and some days I just needed to rest\/nap. Do your best and forget the rest, as Lindsey would say. Still I see progress and I feel SO much stronger and better than I did during postpartum with my first baby. Progressed from only 10 lb weights to 15 lb for most exercises and even 20-30 lbs for certain ones! I am really happy with progress and can’t wait to move to Strong 20\\!\n\nReesha Ramoutar\n\nhttps:\/\/shorturl.at\/v0VRn\n\nApril 3, 2026\n\nHello, looking to get nourishmovelove.com\n\non page 1 of Google?\n\nProof: https:\/\/shorturl.at\/v0VRn\n\nRegards,\n\nCarley Lincoln\n\nhttps:\/\/botcommerce.app\/lifetime-deal\/aff\/18573\/\n\nApril 2, 2026\n\nGreetings,\n\nI’m reaching out because I see your online presence is a major touchpoint for capturing potential customers. Currently, most companies are losing profit on expensive monthly subscriptions to handle their conversations.\n\nWe have a limited-time opportunity to get a top-tier tool for \\*\\*all your social chat channels\\*\\* for a \\*\\*single payment of \\$49 USD forever\\*\\*.\n\nKey Benefits of this one-time deal:\n\n• Stop monthly billing: Save thousands per year on marketing software.\n\n• Infinite lead base: The tool scales automatically without extra charges.\n\n• Instant responses: Reply to prospects automatically, especially while you sleep.\n\nThis “LTD” offer is for a limited time and \\*\\*ends today, Thursday, April 2, 2026\\*\\*. If you want to automate your sales process and remove overhead, you can see how it works here:\n\nhttps:\/\/botcommerce.app\/lifetime-deal\/aff\/18573\/\n\nSincerely.\n\nAida Candelaria\n\nhttps:\/\/fluffynfriends.com\/\n\nApril 2, 2026\n\nHey nourishmovelove.com, I’m Kyle and I don’t want this to sound like a sales pitch, but my wife and I have just launched our first store offering practical and comfortable pet accessories.\n\nWe’ve recently stocked our products and are looking for our very first customers. I’d love to offer you a personal 20% discount on your first order. In return, your support would truly help our small business grow.\n\nreply and I’ll send you special code.\n\nWe’re also committed to giving back, 50% of our income will go to charities supporting pet organizations.\n\nThank you for your support\n\nKyle\n\nhttps:\/\/fluffynfriends.com\/\n\nKyle Batts\n\nhttps:\/\/www.pybqajxtddizt.com\/\n\nApril 1, 2026\n\nHi nourishmovelove.com, i’m cal and i can get you clients for your services, let’s talk about details? please reply\n\nBest,\n\nCal\n\nFounder \\| CEO\n\nCal Gower\n\nhttps:\/\/botcommerce.app\/lifetime-deal\/aff\/18573\/\n\nMarch 27, 2026\n\nSaludos,\n\nLe escribo porque observo que su pagina es un canal activo para recibir clientes potenciales. Actualmente, muchos negocios gastan de mas pagando suscripciones mensuales elevadas para administrar sus conversaciones de clientes.\n\nHay una oportunidad especial para adquirir una herramienta lider de automatizacion para \\*\\*WhatsApp, Instagram, Facebook y WebChat\\*\\* por un \\*\\*pago unico de \\$49 USD para siempre\\*\\*.\n\nPuntos clave de esta licencia Lifetime:\n\n• \\$0 mensualidades: Economizaran una fortuna al año en herramientas digitales.\n\n• Usuarios ilimitados: La herramienta se escala sin costos extra.\n\n• Ventas automaticas: Respondan prospectos en automatico, aun mientras descansan.\n\nEsta promocion de “Licencia unica” es por tiempo limitado que \\*\\*expira hoy 27 de marzo\\*\\*. Si desean digitalizar su atencion al cliente y eliminar costos fijos, pueden revisar la info aqui:\n\nhttps:\/\/botcommerce.app\/lifetime-deal\/aff\/18573\/\n\nSaludos cordiales.\n\nOctavia McKeel\n\nSimple & Effective Beginner Workout Plan\n\nMarch 27, 2026\n\nThis is a really well-structured beginner workout plan—especially great for anyone starting their fitness journey at home. I like how it combines strength, cardio, and rest days to build consistency without overwhelming beginners. The gradual progression and simple exercises make it easy to follow and sustainable long term.\n\nI’ve also been following a similar routine and found this guide helpful for detailed exercise breakdowns: https:\/\/fitclub.in\/blog\/strength-training-exercises-workout-plan\/\n\nFitclub\n\nhttps:\/\/lockhubcars.com\n\nMarch 25, 2026\n\nHey nourishmovelove.com, I’m Nad and I don’t want to sound like a salesman, but we’ve just launched, got first 1000 keychains in stock and trying to get first customers.\n\nif I give you personal 20% discount on the first item, can you help our company grow?\n\nNad,\n\nDirector of Lockhubcars\n\nWebsite: https:\/\/lockhubcars.com\n\nNad William\n\nhttps:\/\/github.com\/GrootMade\/connect\n\nMarch 19, 2026\n\nHey there,\n\nWe recently reviewed nourishmovelove.com and noticed a few signs that your WP setup might need attention.\n\nThis is common, but outdated themes and plugins can lead to:\n\n– Security vulnerabilities and hacking risks\n\n– Slower page load times (hurting your SEO)\n\n– Broken layouts on mobile devices\n\n– Compatibility issues with newer WP versions\n\nThe fix is simple.\n\nGrootMade Connect is a free WP plugin that gives you:\n\n– Instant access to thousands of updated themes and plugins\n\n– One-click installs right from your dashboard\n\n– Automatic update notifications\n\n– A growing library of fresh design templates\n\n– 100% free – no trials, no hidden fees\n\nIt takes under 2 minutes to install: https:\/\/github.com\/GrootMade\/connect\n\nKeeping your site current protects your visitors and your reputation.\n\nKind regards,\n\nGrootConnect\n\nMarlene Ellzey\n\nRobey\n\nMarch 18, 2026\n\nGreat advice and precise with a sunny atmosphere. Lindsey and Rachel are a great pair\\!\n\nLouise\n\nI have abs again\\!\n\nMarch 13, 2026\n\nAfter about 10 years of really not exercising or working out, this 30-day ab challenge (along with your cardio workouts!) was just what I needed! I’m actually repeating it so I can challenge myself to not make modifications! Love all that NML offers, thank you\\!\n\nKristina\n\nAMAZING start for me\\!\n\nMarch 12, 2026\n\nI completed the 30 day beginner program and am working on doing it again. I haven’t lifted weights since I was in high school, 17 years ago-yikes, this was a great start and because I loved it so much I’m doing it again as I continue to get stronger\\!\n\nShantel\n\nHoly Strong Bananas\n\nMarch 10, 2026\n\nThis program was very challenging. I lifted the most and felt the strongest throughout Overload 30, and then repeating it. Of all the amazing NML programs I saw the biggest physical difference in my body at 56\\!\n\nJackie Mueller\n\nchallenging pregnancy workout\n\nMarch 9, 2026\n\nFinally I found (in my 2nd pregnancy) challenging workouts using weights as I was always a little hesistant to use weights during pregnancy. Felt great all the way through pregnancy. Thank you Lindsay. Looking forward to postpartum.\n\nLara\n\nhttps:\/\/i.imgur.com\/2fcidkw.jpeg\n\nMarch 9, 2026\n\nneoAbio origins of life hypothasis paper update\n\nhttps:\/\/i.imgur.com\/2fcidkw.jpeg\n\nEugene Dunkel\n\nJust what I needed\\!\n\nMarch 6, 2026\n\nNot quite 50 yet, but I am already post-menopausal and this is exactly what I need. I love that I can switch up using the pdf\/setting my own pace with your videos. Variety keeps me motivated and doing my own pace allows me to go heavier. Thank you!! You’re the best\\!\n\nKristin\n\nThis is a part review – and question\n\nMarch 6, 2026\n\nI have just started and am completing my first week. Feeling much lighter and more energetic than when I started.\n\nQ – at 59y M, and as a beginner with little weight training, which of your programs is best suited? Graduating to difficult ones later in the year.\n\nAsheesh Sharma\n\nhttps:\/\/prospection.homes\/\n\nMarch 5, 2026\n\nObjet : Gagnez 10 h\/semaine sur votre prospection (gratuit ce mois-ci)\n\nBonjour,\n\nEt si vous arrêtiez de perdre du temps à chercher des prospects…\n\n…et commenciez à contacter \\*\\*uniquement ceux prêts à vendre ou collaborer\\*\\* ?\n\nSur \\*\\*\\[Prospection.Homes\\](https:\/\/prospection.homes\/)\\*\\*, vous obtenez en 1 clic :\n\n✅ Des fiches prospection \\*\\*B2B & B2C ultra-ciblées\\*\\*\n\n✅ Des emails vérifiés et prêts à l’envoi\n\n✅ Un accompagnement sur mesure (stratégie, scripts, suivi)\n\n\\*\\*Devis gratuit\\*\\*\n\n\\*\\*Consultation offerte\\*\\* cette semaine\n\n➡️ Découvrez comment \\[ici\\]( https:\/\/fiche.prospection.homes\/ )\n\nÀ très vite,\n\nAtif\n\nhttps:\/\/fiche.prospection.homes\/\n\nWHATSAPP : https:\/\/wa.me\/212778545347\n\nLois Furman\n\nA realistic 50 plus workout I’ve been looking for\\!\n\nMarch 2, 2026\n\nI love your workout plans for over 50. I’m 65 and at this stage I just can’t do the fast pace, intense workouts anymore. I want to still strength train and feel challenged but a bit slower and structured. I can’t do the up and down and twisting and jumping anymore unfortunately. I do like to keep up with the most current exercises. Please add more\\!\n\nAnn Nagle\n\n**Note:** Before beginning any new exercise program you should consult with your physician or midwife. The information provided with this workout challenge is intended for general information and use; it does not include specific, individualized recommendations and is not intended as medical advice. Before you begin any new exercise program Nourish Move Love, LLC recommends that you consult with your physician. Nourish Move Love, LLC primarily educates clients to assume more personal responsibility for their health by adopting a healthy and active lifestyle.\n\n**This post may include affiliate links and I earn a small commission on products purchased using these links. All words and opinions are my own. Thank you for supporting Nourish Move Love.**","meta_canonical":null}

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Meta Title	30-Day Beginner Workout Plan
Meta Description	This free 30-Day Beginner Workout Plan combines strength, cardio, and mobility to help you boost endurance, build muscle, and reach your fitness goals at home.
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Boilerpipe Text	This 30-day at-home beginner workout plan is designed to build strength, improve functional fitness and support fat loss through a mix of strength and mobility-focused workouts. It’s ideal for anyone starting or restarting their fitness journey, offering a structured yet flexible schedule to help develop consistency and confidence. With simple, effective movements like squats, lunges, push-ups and rows, this plan targets every major muscle group for real, sustainable results. Quick Links: Why This Plan Works Who It’s For FAQs Week 1 Week 2 Week 3 Week 4 Already completed this challenge? Leave a review! Starting an exercise routine can feel daunting – trust me, I’ve been there. Whether it’s coming back after time off or picking up weights for the very first time, those first workouts can feel both exciting and intimidating. What’s most important in any fitness routine is consistency. When I first got serious about strength training , I didn’t overcomplicate it. I started simple, with a structured plan that told me exactly what to do each day. That’s why I created this 30-day beginner dumbbell workout plan: to take away the guesswork, help you start moving and keep you motivated . All you need to do is press play and follow along. Over the years, I’ve learned that a good workout plan for beginners balances strength, agility , mobility and rest. It doesn’t have to mean working out for hours every day. In fact, the best way to build a lasting habit (and avoid burnout) is to focus on consistency over intensity. For most beginners, 3-5 workouts a week is ideal. That might mean alternating between upper and lower-body days, with a mix of mobility or stretching to keep your body feeling good. If your goal is to build muscle, aim for resistance training 3-4 days per week with at least 1 rest or active recovery day between sessions. That’s how I train when I’m in a muscle-building phase. I lift heavier weights with controlled reps and allow time for recovery so my muscles can actually grow stronger. When it comes to choosing the right exercises , I always go back to the basics. The best beginner-friendly strength training exercises are simple but effective: squats, lunges, push-ups, rows, shoulder presses and deadlifts. These movements work multiple muscle groups at once, helping you build strength that carries over into everyday life – also known as functional fitness . I love the feeling of being able to carry groceries in 1 trip or run up the stairs without getting winded. That’s why it’s important to incorporate weightlifting consistently. This 30-day workout challenge includes full-body dumbbell workouts designed for both building muscle and weight loss. You’ll find a mix of upper and lower-body strength sessions, along with mobility-focused workouts to improve your range of motion and support recovery. This free workout plan follows a 5-day training split , but I encourage you to adapt it to your lifestyle. If you only have time for 5-10 minutes of movement, try a micro workout . If you’d like to incorporate more rest days, or you’re a hybrid athlete looking to add runs to your schedule, follow the 3-day or 4-day version of this plan (download my custom workout plan PDFs below). These workouts do include warm-ups and cool-downs – be sure to follow those to avoid injury and get the most out of your workouts! If you’re ready to start (or restart) your fitness journey, grab your dumbbells and join me. Let’s focus on moving better, feeling stronger and building a body that supports the life you want to live! This 1 Month Workout Plan Is For Anyone Whether you’re getting back into fitness or just starting out, these are the goals you’ll be working toward over the next 30 days: Ease back into movement and re-establish an active lifestyle, no matter your starting point. Build a consistent home workout routine that feels realistic, energizing and something you actually look forward to each day. Develop foundational strength and lean muscle, gradually improving your ability to complete more reps or lift slightly heavier weights. Improve endurance, coordination and balance, while learning to move with better control and form. Build the strength to properly perform exercises like Romanian deadlifts, lunges, leg extensions, calf raises, lateral raises, skull crushers, tricep extensions, shoulder presses, push-ups, pull-ups , bicep curls, lat pulldowns, and crunches. Burn calories and support healthy weight management sustainably. Boost your energy, mood and confidence through regular movement. Feel stronger, more capable and more consistent by the end of the month – ready to keep the momentum going. Download A Custom Workout Plan That Fits Your Schedule – From 3-5 Days A Week 👇👇 Read A 5-Star Review ⭐⭐⭐⭐⭐ “ I just finished week 1 of your 3 days a week beginner workout plan and I feel so accomplished! I love your personality and the light you shine in these workouts. I can’t wait to crush the rest of the month.” — Rahja W. Week 1 Day 1: 20-Minute Full-Body Beginner Workout Workout Time : 20 Minutes Equipment : Dumbbells. Optional plyo box (or sub a bench/chair). YouTube Link : 20-Minute Beginner Dumbbell Workout (All Standing Strength) Day 2: 25-Minute Beginner Arm Workout Workout Time : 25 Minutes Equipment : Dumbbells YouTube Link : 25-Minute Beginner Arm Workout Day 3: Rest Day OR 15-Minute Beginner HIIT Workout AND 5-Minute Beginner Abs Workout Time : 20 Minutes Equipment : None YouTube Links : 15 Minute Beginner HIIT Workout (No Equipment, No Repeats) AND 5-Minute Ab Workout for Beginners (No Equipment, No Repeats) Day 4: 20-Minute Beginner Leg Workout Workout Time : 20 Minutes Equipment : Dumbbells YouTube Link : 20-Minute Beginner Leg Workout Day 5: 30-Minute Full-Body Strength Workout Workout Time : 30 Minutes Equipment : Dumbbells YouTube Link : 30-Minute Full-Body Dumbbell Strength Workout Day 6: 20-Minute Bodyweight Workout for Beginners Workout Time : 20 Minutes Equipment : None YouTube Link : 20-Minute Bodyweight Workout for Beginners (No Repeats) Day 7: Rest and Recovery This plan includes 1 rest day per week, but you can take more rest days as needed. Try going for a walk or following one of our popular stretching and recovery workouts: 15-Minute Mobility Workout Mobility and Recovery Exercises (10 Minutes) Week 2 Day 8: 25-Minute Beginner Full-Body Strength Workout Workout Time : 25 Minutes Equipment : Dumbbells YouTube Link : 25-Minute Full-Body Dumbbell Workout (Beginner) Day 9: 20-Minute Quick Arm Workout Workout Time : 20 Minutes Equipment : Dumbbells YouTube Link : 20-Minute Quick Arm Workout (No Push Ups) Day 10: Rest Day OR 15-Minute Standing Cardio AND 7-Minute Abs Workout Time : 20 Minutes Equipment : None YouTube Links : 15-Minute Standing Cardio Workout (1500 Steps in 15 Minutes!) AND 7-Minute Standing Ab Circuit Workout (No Repeats) Day 11: 20-Minute Glute Workout Workout Time : 20 Minutes Equipment : Dumbbells and a resistance band YouTube Link : 20-Minute Leg Workout Day 12: 35-Minute Full-Body Strength Workout Workout Time : 35 Minutes Equipment : Dumbbells YouTube Link : 35-Minute Full-Body Dumbbell Workout Day 13: 15-Minute Beginner Pilates AND 5-Minute Walking Workout Workout Time : 20 Minutes Equipment : None YouTube Links : 15-Minute Express Mat Pilates (Full-Body , No Equipment) AND 5-Minute Walking Workout (No Equipment, All Standing) Day 14: Rest and Recovery This plan includes 1 rest day per week, but you can take more rest days as needed. Try going for a walk or following one of our popular stretching and recovery workouts: 7 Stretches for Lower Back Pain 7 Best Hip Mobility Exercises Week 3 Day 15: 25-Minute Full-Body Strength and Abs Workout Time : 25 Minutes Equipment : Dumbbells YouTube Link : 25-Minute Dumbbell Strength \| Full-Body & Abs Day 16: 20-Minute All Standing Arm Workout Workout Time : 20 Minutes Equipment : Dumbbells YouTube Link : 20-Minute Dumbbell Arms Workout (No Repeats) Day 17: Rest Day OR 15-Minute Standing Cardio AND 5-Minute Pilates Abs Workout Time : 20 Minutes Equipment : None YouTube Links : 15-Minute Standing Cardio Workout (2,000 Steps, No Repeats) AND 5-Minute Pilates Abs (No Equipment, Standing Abs) Day 18: 25-Minute Dumbbell Leg Workout Workout Time : 25 Minutes Equipment : Dumbbells YouTube Link : 25-Minute Dumbbell Leg Workout (Strength Training) Day 19: 30-Minute Full-Body Strength Workout Workout Time : 30 Minutes Equipment : Dumbbells YouTube Link : 30-Minute Full Body Strength Workout (No Floor Work + HIIT Finisher) Day 20: 15-Minute Beginner Kettlebell Workout AND 5-Minute Kettlebell Abs Workout Time : 20 Minutes Equipment : Kettlebell YouTube Links : 15-Minute Beginner Kettlebell Workout (All Standing, No Repeat) AND 5-Minute Kettlebell Abs (No Repeat) Day 21: Rest and Recovery This plan includes 1 rest day per week, but you can take more rest days as needed. Try going for a walk or following one of our popular stretching and recovery workouts: 10-Minute Full-Body Stretch Routine 5 Daily Mobility Exercises Week 4 Day 22: 30-Minute Full-Body Strength and Steps Workout Workout Time : 30 Minutes Equipment : Dumbbells and a resistance band YouTube Link : 30-Minute Strength and Steps Workout (All Standing, LISS Cardio) Day 23: 20-Minute Ab and Arm Workout Workout Time : 20 Minutes Equipment : Dumbbells YouTube Link : 20-Minute Standing Arms and Abs Workout \| No Repeats, All Standing Day 24: Rest Day OR 15-Minute Zone 2 Cardio AND 5-Minute Dead Bug Abs Workout Time : 20 Minutes Equipment : Dumbbells YouTube Links : 15-Minute Zone 2 Cardio with Weights (All Standing, No Jumping) AND 5-Minute Dead Bug Workout (No Repeats) Day 25: 30-Minute Leg Workout Workout Time : 30 Minutes Equipment : Dumbbells and a resistance band YouTube Link : 30-Minute Knee-Friendly Leg Workout (No Lunges \| No Jumping) Day 26: 30-Minute Full-Body Strength Workout Workout Time : 30 Minutes Equipment : Dumbbells YouTube Link : 30-Minute Full-Body Dumbbell Workout (All Standing, All Strength) Day 27: 20-Minute Strength and Steps Workout AND 10-Minute Beginner Abs Workout Time : 30 Minutes Equipment : Dumbbells YouTube Links : 20-Minute Strength + Walking Workout AND 10-Minute Beinnger Abs Workout Day 28: Rest and Recovery This plan includes 1 rest day per week, but you can take more rest days as needed. Try going for a walk or following one of our popular stretching and recovery workouts: Best Hip Flexor Exercises (5 Stretches) 5 Best Thoracic Mobility Exercises Day 29: 10-Minute Beginner Dumbbell Workout AND 10-Minute Standing Cardio Workout Time : 20 Minutes Equipment : Dumbbells YouTube Links : 10-Minute Beginner Dumbbell Workout (Standing Workout) AND 10-Minute Low Impact Cardio (All Standing, No Equipment) Day 30: 10-Minute Upper-Body Workout AND 10-Minute Inner Thigh Workout Workout Time : 20 Minutes Equipment : Dumbbells and optional Pilates ball YouTube Links : 10-Minute Upper-Body Workout f o r Women (Rep-Drop) AND 10-Minute Inner Thigh Workout (No Repeats!) Beginner Workout Plan Details 1. Gym Equipment Needed: A Set of Dumbbells. Most of the daily strength workouts require a set of dumbbells. Each weight training workout will have a recommended dumbbell weight, usually between 8-20 pounds. You want a weight heavy enough that your last few reps are a struggle, but you are still able to complete the workout with good form. Shop my dumbbells here (Discount Code: NML5). Optional Exercise Equipment: Resistance Band (Discount Code: NML) Kettlebell (option to sub a single dumbbell ). (Discount Code: NML5) 2. Time Requirement: Workouts vary from 20-30 minutes a day, 5 days per week. You can always take more rest days as needed! If you’d prefer to incorporate more rest days, try my 3-Day Beginner Split or 4-Day Beginner Split . 3. Fitness Level: Beginner. The daily workout videos do offer exercise variations, modifications and options to increase the intensity as well. 4. Cost: Free! No sign-up needed, this is a free beginner workout plan FAQs How can a beginner build muscle? Beginners can build muscle by focusing on progressive overload or gradually increasing the weight, reps or intensity of workouts over time. The key in a beginner workout routine is consistency: aim for full-body strength training sessions 3-4 times per week, using foundational exercises like squats, lunges, rows and presses. Pair that with proper nutrition, enough protein and rest days to allow muscles to recover and grow stronger. How often should a beginner work out each week? Most beginners see great results with 3-5 workouts per week, depending on their schedule and recovery. Start with 3 full-body training sessions per week, then add a fourth or fifth day as your strength and endurance improve. Keep in mind that rest and mobility work are just as important as training. They help prevent burnout and keep you consistent long-term. If you like a combination of strength training and Pilates/barre, or are aiming to get more steps in each day, try my 3-2-8 Workout Plan or 4-30-10 Workout Plan . How many sets and reps should beginners do? A good starting point is 2-3 sets of 8-12 reps for most strength exercises. This range builds both muscle and endurance while helping you master proper form. Once you feel comfortable and stronger, you can increase the weight or add another set to continue progressing. What is the 3-3-3 rule for working out? The 3-3-3 rule is a simple structure for beginners: focus on 3 workouts per week, stick with each routine for 3 weeks and aim to progress a little more every 3 sessions – either by lifting slightly heavier, performing more reps or improving your form. It’s an easy way to stay consistent, track progress and avoid feeling overwhelmed when building a new fitness habit. How to Download and Use This 30-Day Plan Download the 30-Day Beginner Workout Plan PDF by clicking here , or bookmark this webpage for reference. Save this workout calendar to your mobile device home screen for easy access. Open this workout calendar PDF in the Safari browser on your phone. Tap the bottom arrow in the center of your screen. Select ‘Add to Home Screen’. Hover over and then click on the bold text each day to access the full-length, real time workout video on nourishmovelove.com. Or scroll to find the daily workouts on YouTube . You can also access all of the home workout videos on this workout challenge calendar on YouTube via this YouTube Playlist: 30-Day Beginner Workout Plan. Share your daily workouts with me by tagging @nourishmovelove on social and ‘Pin’ the daily workouts on Pinterest so you can do them again. Get My Full Program Guide! New to Nourish Move Love and wondering which workout plan is best for you? Check out more of my free workout plans, and find the program that’s best for you! Start Here! Pin This 30-Day Beginner Workout Plan Leave A Review Your review helps us keep creating free workouts. Did you love this workout challenge or notice your strength improving? We would truly appreciate a review! Every single one helps us keep creating free fitness content that supports you in your health journey. Progressive Overload Workout Plan for Strength and Muscle Growth April 9, 2026 This is a very well-structured and practical workout plan. I like how you explained progressive overload in a simple way and showed different methods like increasing weight, reps, and sets. The 2-week structured plan with daily workouts makes it easy to stay consistent and track progress. It’s clear that following a gradual increase in intensity is key to building strength and avoiding plateaus . I’ve also been exploring similar training approaches, and this guide is helpful too: https://fitclub.in/blog/hiit-exercises-for-belly-fat/. Great and actionable content! Fitclub https://www.ensmjhegfoehgb.com/ April 8, 2026 Hey, I was checking out nourishmovelove.com and noticed a few things that are likely hurting your rankings on Google. You’re missing some opportunities that could push you to page 1 faster, especially on low-competition keywords. I recorded a quick video breaking down the issues and exactly how to fix them, mind if I share it here? Massi B. https://shorturl.at/4obCs April 6, 2026 Hi, AI that replies to your emails automatically. → https://shorturl.at/4obCs Tyson M. Day 10 and 24 are the same April 6, 2026 I love adding these workouts first thing each morning before the rest of my workout session. I have noticed my waist slimming and core tightening. My one and only complaint/observation is that day 10 and 24 are the same. I don’t know if that’s intentional or not, but I wanted to let you know 🙂 Kathleen https://shorturl.at/4obCs April 4, 2026 Hi, what if your inbox handled itself, drafting and sending smart, personalized replies automatically while you focus on what actually matters? ZenvyMail does exactly that. AI-powered email replies, running 24/7 in the background. Try it free for 30 days, no risk, no commitment. → https://shorturl.at/4obCs Best, The ZenvyMail Team https://zenvymail.com Cody McCauley https://shorturl.at/v0VRn April 4, 2026 Hi, Want to rank nourishmovelove.com on Google’s first page? Proof: https://shorturl.at/v0VRn Regards, Kurt Deshotel This Program is SO worth it! April 3, 2026 I found NML when I was pregnant with my second baby and wanted to continue a fitness regimen but one tailored to prenatal needs. I am SO happy I did. Started NML’s postpartum plan at 8 weeks postpartum. It took me 3 months to complete the plan 2x as recommended. This was because my baby wasn’t the best sleeper and some days I just needed to rest/nap. Do your best and forget the rest, as Lindsey would say. Still I see progress and I feel SO much stronger and better than I did during postpartum with my first baby. Progressed from only 10 lb weights to 15 lb for most exercises and even 20-30 lbs for certain ones! I am really happy with progress and can’t wait to move to Strong 20! Reesha Ramoutar https://shorturl.at/v0VRn April 3, 2026 Hello, looking to get nourishmovelove.com on page 1 of Google? Proof: https://shorturl.at/v0VRn Regards, Carley Lincoln https://botcommerce.app/lifetime-deal/aff/18573/ April 2, 2026 Greetings, I’m reaching out because I see your online presence is a major touchpoint for capturing potential customers. Currently, most companies are losing profit on expensive monthly subscriptions to handle their conversations. We have a limited-time opportunity to get a top-tier tool for all your social chat channels for a single pay ment of $49 USD forever. Key Benefits of this one-time deal: • Stop monthly billing: Save thousands per year on marketing software. • Infinite lead base: The tool scales automatically without extra charges. • Instant responses: Reply to prospects automatically, especially while you sleep. This “LTD” offer is for a limited time and ends today, Thursday, April 2, 2026. If you want to automate your sales process and remove overhead, you can see how it works here: https://botcommerce.app/lifetime-deal/aff/18573/ Sincerely. Aida Candelaria https://fluffynfriends.com/ April 2, 2026 Hey nourishmovelove.com, I’m Kyle and I don’t want this to sound like a sales pitch, but my wife and I have just launched our first store offering practical and comfortable pet accessories. We’ve recently stocked our products and are looking for our very first customers. I’d love to offer you a personal 20% discount on y our first order. In return, your support would truly help our small business grow. reply and I’ll send you special code. We’re also committed to giving back, 50% of our income will go to charities supporting pet organizations. Thank you for your support Kyle https://fluffynfriends.com/ Kyle Batts https://www.pybqajxtddizt.com/ April 1, 2026 Hi nourishmovelove.com, i’m cal and i can get you clients for your services, let’s talk about details? please reply Best, Cal Founder \| CEO Cal Gower https://botcommerce.app/lifetime-deal/aff/18573/ March 27, 2026 Saludos, Le escribo porque observo que su pagina es un canal activo para recibir clientes potenciales. Actualmente, muchos negocios gastan de mas pagando suscripciones mensuales elevadas para administrar sus conversaciones de clientes. Hay una oportunidad especial para adquirir una herramienta lider de automatizacion para WhatsApp, Instagram, Facebook y WebChat por un pago unico de $49 USD para siempre. Puntos clave de esta licencia Lifetime: • $0 mensualidades: Economizaran una fortuna al año en herramientas digitales. • Usuarios ilimitados: La herramienta se escala sin costos extra. • Ventas automaticas: Respondan prospectos en automatico, aun mientras descansan. Esta promocion de “Licencia unica” es por tiempo limitado que expira hoy 27 de marzo. Si desean digitalizar su atencion al cliente y eliminar costos fijos, pueden revisar la info aqui: https://botcommerce.app/lifetime-deal/aff/18573/ Saludos cordiales. Octavia McKeel Simple & Effective Beginner Workout Plan March 27, 2026 This is a really well-structured beginner workout plan—especially great for anyone starting their fitness journey at home. I like how it combines strength, cardio, and rest days to build consistency without overwhelming beginners. The gradual progression and simple exercises make it easy to follow and sustainable long term. I’ve also been following a s imilar routine and found this guide helpful for detailed exercise breakdowns: https://fitclub.in/blog/strength-training-exercises-workout-plan/ Fitclub https://lockhubcars.com March 25, 2026 Hey nourishmovelove.com, I’m Nad and I don’t want to sound like a salesman, but we’ve just launched, got first 1000 keychains in stock and trying to get first customers. if I give you personal 20% discount on the first item, can you help our company grow? Nad, Director of Lockh ubcars Website: https://lockhubcars.com Nad William https://github.com/GrootMade/connect March 19, 2026 Hey there, We recently reviewed nourishmovelove.com and noticed a few signs that your WP setup might need attention. This is common, but outdated themes and plugins can lead to: – Security vulnerabilities and hacking risks – Slower page load times (hurting your SEO) – Broken layouts on mobile devices – Compatibility issues with newer WP versions The fix is simple. GrootMade Connect is a free WP plugin that gives you: – Instant access to thousands of updated themes and plugins – One-click installs right from your dashboard – Automatic update notifications – A growing library of fresh design templates – 100% free – no trials, no hidden fees It takes under 2 minutes to install: https://github.com/GrootMade/connect Keeping your site current protects your visitors and your reputation. Kind regards, GrootConnect Marlene Ellzey Robey March 18, 2026 Great advice and precise with a sunny atmosphere. Lindsey and Rachel are a great pair! Louise I have abs again! March 13, 2026 After about 10 years of really not exercising or working out, this 30-day ab challenge (along with your cardio workouts!) was just what I needed! I’m actually repeating it so I can challenge myself to not make modifications! Love all that NML offers, thank you! Kristina AMAZING start for me! March 12, 2026 I completed the 30 day beginner program and am working on doing it again. I haven’t lifted weights since I was in high school, 17 years ago-yikes, this was a great start and because I loved it so much I’m doing it again as I continue to get stronger! Shantel Holy Strong Bananas March 10, 2026 This program was very challenging. I lifted the most and felt the strongest throughout Overload 30, and then repeating it. Of all the amazing NML programs I saw the biggest physical difference in my body at 56! Jackie Mueller challenging pregnancy workout March 9, 2026 Finally I found (in my 2nd pregnancy) challenging workouts using weights as I was always a little hesistant to use weights during pregnancy. Felt great all the way through pregnancy. Thank you Lindsay. Looking forward to postpartum. Lara https://i.imgur.com/2fcidkw.jpeg March 9, 2026 neoAbio origins of life hypothasis paper update https://i.imgur.com/2fcidkw.jpeg Eugene Dunkel Just what I needed! March 6, 2026 Not quite 50 yet, but I am already post-menopausal and this is exactly what I need. I love that I can switch up using the pdf/setting my own pace with your videos. Variety keeps me motivated and doing my own pace allows me to go heavier. Thank you!! You’re the best! Kristin This is a part review – and question March 6, 2026 I have just started and am completing my first week. Feeling much lighter and more energetic than when I started. Q – at 59y M, and as a beginner with little weight training, which of your programs is best suited? Graduating to difficult ones later in the year. Asheesh Sharma https://prospection.homes/ March 5, 2026 Objet : Gagnez 10 h/semaine sur votre prospection (gratuit ce mois-ci) Bonjour, Et si vous arrêtiez de perdre du temps à chercher des prospects… …et commenciez à contacter uniquement ceux prêts à vendre ou collaborer ? Sur [Prospection.Homes](https://prospection.homes/), vous obtenez en 1 clic : ✅ Des fiches prospection B2B & B2C ultra-ciblées ✅ Des emails vérifiés et prêts à l’e nvoi ✅ Un accompagnement sur mesure (stratégie, scripts, suivi) Devis gratuit Consultation offerte cette semaine ➡️ Découvrez comment [ici]( https://fiche.prospection.homes/ ) À très vite, Atif https://fiche.prospection.homes/ WHATSAPP : https://wa.me/212778545347 Lois Furman A realistic 50 plus workout I’ve been looking for! March 2, 2026 I love your workout plans for over 50. I’m 65 and at this stage I just can’t do the fast pace, intense workouts anymore. I want to still strength train and feel challenged but a bit slower and structured. I can’t do the up and down and twisting and jumping anymore unfortunately. I do like to keep up with the most current exercises. Please add more! Ann Nagle Note: Before beginning any new exercise program you should consult with your physician or midwife. The information provided with this workout challenge is intended for general information and use; it does not include specific, individualized recommendations and is not intended as medical advice. Before you begin any new exercise program Nourish Move Love, LLC recommends that you consult with your physician. Nourish Move Love, LLC primarily educates clients to assume more personal responsibility for their health by adopting a healthy and active lifestyle. This post may include affiliate links and I earn a small commission on products purchased using these links. All words and opinions are my own. Thank you for supporting Nourish Move Love.
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Start Here\!](https://www.nourishmovelove.com/start-here/) - [Pregnancy Workouts](https://www.nourishmovelove.com/category/workouts/move-blog/pregnancy-friendly-workouts/) - [Postpartum Workouts](https://www.nourishmovelove.com/category/workouts/move-blog/postpartum-workouts/) - [Fitness Education](https://www.nourishmovelove.com/category/workouts/fitness-education/) - [Filter All Workouts](https://www.nourishmovelove.com/home-workouts/) - [Workout Plans](https://www.nourishmovelove.com/category/workouts/move-blog/workout-calendars/) - [Start Here](https://www.nourishmovelove.com/start-here/) - [NEW Athlete 25](https://www.nourishmovelove.com/athlete-workout-program/) - [30 Day Ab Challenge](https://www.nourishmovelove.com/30-day-abs-challenge/) - [Beginner Plan](https://www.nourishmovelove.com/fitness-beginner-workout-plan/) - [Strong 20](https://www.nourishmovelove.com/strong-20-workout-plan/) - [Stronger 25](https://www.nourishmovelove.com/stronger-25-workout-plan/) - [SplitStrong 35](https://www.nourishmovelove.com/splitstrong-35-workout-program/) - [Perform 20](https://www.nourishmovelove.com/dumbbell-workout-plan/) - [Build 30](https://www.nourishmovelove.com/muscle-building-workout-plan/) - [Overload 30](https://www.nourishmovelove.com/progressive-overload-workout-plan/) - [MetCon 100](https://www.nourishmovelove.com/metcon-workout-plan/) - [HIITStrong 35](https://www.nourishmovelove.com/hiitstrong-35-workout-plan/) - [Zero30](https://www.nourishmovelove.com/zero-30-bodyweight-workout-plan/) - [12-Week Challenge](https://www.nourishmovelove.com/12-week-workout-plan/) - [Pregnancy Plans](https://www.nourishmovelove.com/pregnancy-workout-plans/) - [Postpartum Plan](https://www.nourishmovelove.com/postpartum-workout-plan/) - [Diastasis Recti Plan](https://www.nourishmovelove.com/28-day-diastasis-recti-workout-plan/) - [All Workout Plans](https://www.nourishmovelove.com/category/workouts/move-blog/workout-calendars/) - [Recipes](https://www.nourishmovelove.com/recipes/) - [High Protein Recipes](https://www.nourishmovelove.com/category/nourish-blog/high-protein-recipes/) - [Detox Tea](https://www.nourishmovelove.com/lemon-ginger-turmeric-detox-tea/) - [Best Healthy Cookie](https://www.nourishmovelove.com/healthy-3-ingredient-cookie/) - [Breakfast](https://www.nourishmovelove.com/category/nourish-blog/breakfast/) - [Lunch + Dinner](https://www.nourishmovelove.com/category/nourish-blog/lunch/) - [Snacks + Treats](https://www.nourishmovelove.com/category/nourish-blog/snacks-treats/) - [Lifestyle](https://www.nourishmovelove.com/category/lifestyle/) - [NML Discount Codes](https://www.nourishmovelove.com/discount-codes/) - [lululemon Reviews](https://www.nourishmovelove.com/category/lifestyle/lululemon-reviews/) - [Fitness Education](https://www.nourishmovelove.com/category/workouts/fitness-education/) - [Motherhood](https://www.nourishmovelove.com/category/lifestyle/motherhood/) - [Style](https://www.nourishmovelove.com/category/lifestyle/style-beauty/) - [Devotionals](https://www.nourishmovelove.com/category/devotions/) [Home](https://www.nourishmovelove.com/) \> [Workouts](https://www.nourishmovelove.com/category/workouts/) \> [Home Workouts](https://www.nourishmovelove.com/category/workouts/move-blog/) \> [Workout Plans](https://www.nourishmovelove.com/category/workouts/move-blog/workout-calendars/) \> [Beginner Workout Plans](https://www.nourishmovelove.com/category/workouts/move-blog/workout-calendars/beginner-workout-plan/) \> Beginner Workout Plan (30-Day Routine) # Beginner Workout Plan (30-Day Routine) [By: Lindsey Bomgren, CPT](https://www.nourishmovelove.com/about) \\| November 17, 2025 This 30-day at-home beginner workout plan is designed to build strength, improve functional fitness and support fat loss through a mix of strength and mobility-focused workouts. It’s ideal for anyone starting or restarting their fitness journey, offering a structured yet flexible schedule to help develop consistency and confidence. With simple, effective movements like squats, lunges, push-ups and rows, this plan targets every major muscle group for real, sustainable results. Quick Links: - [Why This Plan Works](https://www.nourishmovelove.com/fitness-beginner-workout-plan/#why-this-plan-works) - [Who It’s For](https://www.nourishmovelove.com/fitness-beginner-workout-plan/#who-its-for) - [FAQs](https://www.nourishmovelove.com/fitness-beginner-workout-plan/#faqs) - [Week 1](https://www.nourishmovelove.com/fitness-beginner-workout-plan/#week-one) - [Week 2](https://www.nourishmovelove.com/fitness-beginner-workout-plan/#week-two) - [Week 3](https://www.nourishmovelove.com/fitness-beginner-workout-plan/#week-three) - [Week 4](https://www.nourishmovelove.com/fitness-beginner-workout-plan/#week-four) [![30 day beginner workout plan calenar graphic - 3 days per week](https://www.nourishmovelove.com/wp-content/uploads/2025/11/BeginnerCalendar_3Days-1024x791.jpg)](https://www.nourishmovelove.com/wp-content/uploads/2025/11/BeginnerCalendar_3DaysLinked.pdf) [![30 day beginner workout plan calenar graphic - 4 days per week](https://www.nourishmovelove.com/wp-content/uploads/2025/11/BeginnerCalendar_4DaysWeek-1024x791.jpg)](https://www.nourishmovelove.com/wp-content/uploads/2025/11/BeginnerCalendar_4DaysLinked.pdf) [![30 day beginner workout plan calenar graphic](data:image/svg+xml,%3Csvg%20xmlns='http://www.w3.org/2000/svg'%20viewBox='0%200%201024%20791'%3E%3C/svg%3E)![30 day beginner workout plan calenar graphic](https://www.nourishmovelove.com/wp-content/uploads/2024/11/BeginnerCalendar_5Days_1-1024x791.jpg)](https://www.nourishmovelove.com/wp-content/uploads/2025/11/BeginnerCalendar_5DaysLinked.pdf) Already completed this challenge? [Leave a review\!](https://www.nourishmovelove.com/fitness-beginner-workout-plan/#leave-a-review) Starting an exercise routine can feel daunting – trust me, I’ve been there. Whether it’s coming back after time off or picking up weights for the very first time, those first workouts can feel both exciting and intimidating. What’s most important in any fitness routine is consistency. When I first got serious about [strength training](https://www.nourishmovelove.com/hypertrophy-vs-strength/), I didn’t overcomplicate it. I started simple, with a structured plan that told me exactly what to do each day. That’s why I created this 30-day beginner dumbbell workout plan: to take away the guesswork, help you start moving and keep you [motivated](https://www.nourishmovelove.com/workout-motivation/). All you need to do is press play and follow along. Over the years, I’ve learned that a good [workout plan for beginners](https://www.nourishmovelove.com/beginner-workout-plans/) balances strength, [agility](https://www.nourishmovelove.com/agility-exercises/), mobility and rest. It doesn’t have to mean working out for hours every day. In fact, the best way to build a lasting habit (and avoid burnout) is to focus on consistency over intensity. For most beginners, 3-5 workouts a week is ideal. That might mean alternating between upper and lower-body days, with a mix of mobility or stretching to keep your body feeling good. If your goal is to build muscle, aim for resistance training 3-4 days per week with at least 1 rest or active recovery day between sessions. That’s how I train when I’m in a muscle-building phase. I lift heavier weights with controlled reps and allow time for recovery so my muscles can actually grow stronger. When it comes to choosing the right [exercises](https://www.nourishmovelove.com/full-body-compound-exercises/), I always go back to the basics. The best beginner-friendly strength training exercises are simple but effective: squats, lunges, push-ups, rows, shoulder presses and deadlifts. These movements work multiple muscle groups at once, helping you build strength that carries over into everyday life – also known as [functional fitness](https://www.nourishmovelove.com/strong-20-functional-strength-training/). I love the feeling of being able to carry groceries in 1 trip or run up the stairs without getting winded. That’s why it’s important to incorporate weightlifting consistently. This 30-day workout challenge includes [full-body dumbbell workouts](https://www.nourishmovelove.com/strength-building-workout/) designed for both building muscle and weight loss. You’ll find a mix of upper and lower-body strength sessions, along with mobility-focused workouts to improve your range of motion and support recovery. This free workout plan follows a [5-day training split](https://www.nourishmovelove.com/5-day-workout-split/), but I encourage you to adapt it to your lifestyle. If you only have time for 5-10 minutes of movement, try a [micro workout](https://www.nourishmovelove.com/micro-workouts/). If you’d like to incorporate more rest days, or you’re a [hybrid athlete](https://www.nourishmovelove.com/hybrid-strength-training-workout-plan/) looking to add runs to your schedule, follow the 3-day or 4-day version of this plan (download my custom workout plan PDFs below). These workouts do include warm-ups and cool-downs – be sure to follow those to avoid injury and get the most out of your workouts\! If you’re ready to start (or restart) your fitness journey, grab your dumbbells and join me. Let’s focus on moving better, feeling stronger and building a body that supports the life you want to live\! ## This 1 Month Workout Plan Is For Anyone Whether you’re getting back into fitness or just starting out, these are the goals you’ll be working toward over the next 30 days: - Ease back into movement and re-establish an active lifestyle, no matter your starting point. - Build a consistent home workout routine that feels realistic, energizing and something you actually look forward to each day. - Develop foundational strength and lean muscle, gradually improving your ability to complete more reps or lift slightly heavier weights. - Improve endurance, coordination and balance, while learning to move with better control and form. - Build the strength to properly perform exercises like Romanian deadlifts, lunges, leg extensions, calf raises, lateral raises, skull crushers, tricep extensions, shoulder presses, push-ups, [pull-ups](https://www.nourishmovelove.com/forearm-exercises/#pull-ups), bicep curls, lat pulldowns, and crunches. - Burn calories and support healthy weight management sustainably. - Boost your energy, mood and confidence through regular movement. - Feel stronger, more capable and more consistent by the end of the month – ready to keep the momentum going. ![woman holding dumbbell on shoulder](data:image/svg+xml,%3Csvg%20xmlns='http://www.w3.org/2000/svg'%20viewBox='0%200%201024%20683'%3E%3C/svg%3E) ![woman holding dumbbell on shoulder](https://www.nourishmovelove.com/wp-content/uploads/2024/10/arm-day-workout-with-dumbbell-1024x683.jpg) ## Download A Custom Workout Plan That Fits Your Schedule – From 3-5 Days A Week 👇👇 [3-Day Plan](https://www.nourishmovelove.com/wp-content/uploads/2025/11/BeginnerCalendar_3DaysLinked.pdf) [4-Day Plan](https://www.nourishmovelove.com/wp-content/uploads/2025/11/BeginnerCalendar_4DaysLinked.pdf) [5-Day Plan](https://www.nourishmovelove.com/wp-content/uploads/2025/11/BeginnerCalendar_5DaysLinked.pdf) ## Read A 5-Star Review ⭐⭐⭐⭐⭐ “I just finished week 1 of your 3 days a week beginner workout plan and I feel so accomplished! I love your personality and the light you shine in these workouts. I can’t wait to crush the rest of the month.” — Rahja W. ## Week 1 ![week 1 calendar of beginner workout plan](data:image/svg+xml,%3Csvg%20xmlns='http://www.w3.org/2000/svg'%20viewBox='0%200%201024%20325'%3E%3C/svg%3E) ![week 1 calendar of beginner workout plan](https://www.nourishmovelove.com/wp-content/uploads/2024/11/BeginnerWeek1-1-1024x325.jpg) ### Day 1: [20-Minute Full-Body Beginner Workout](https://www.nourishmovelove.com/dumbbell-exercises-for-beginners/) - Workout Time: 20 Minutes - Equipment: Dumbbells. Optional plyo box (or sub a bench/chair). - YouTube Link: [20-Minute Beginner Dumbbell Workout (All Standing Strength)](https://youtu.be/rfUSBVFDTnY) ### Day 2: [25-Minute Beginner Arm Workout](https://www.nourishmovelove.com/25-minute-beginner-arm-workout/) - Workout Time: 25 Minutes - Equipment: Dumbbells - YouTube Link: [25-Minute Beginner Arm Workout](https://youtu.be/tKKFSu5Ksrg) ### Day 3: Rest Day OR [15-Minute Beginner HIIT Workout](https://www.nourishmovelove.com/beginner-hiit-workout/) AND [5-Minute Beginner Abs](https://www.nourishmovelove.com/5-minute-beginner-ab-workout/) - Workout Time: 20 Minutes - Equipment: None - YouTube Links: [15 Minute Beginner HIIT Workout (No Equipment, No Repeats)](https://youtu.be/BnLJ3zU-KVE) AND [5-Minute Ab Workout for Beginners (No Equipment, No Repeats)](https://youtu.be/Zr86qV2dncc) ### Day 4: [20-Minute Beginner Leg Workout](https://www.nourishmovelove.com/20-minute-beginner-leg-workout/) - Workout Time: 20 Minutes - Equipment: Dumbbells - YouTube Link: [20-Minute Beginner Leg Workout](https://youtu.be/MFhCQnGulMk) ### Day 5: [30-Minute Full-Body Strength Workout](https://www.nourishmovelove.com/7-best-strength-training-exercises-for-women/) - Workout Time: 30 Minutes - Equipment: Dumbbells - YouTube Link: [30-Minute Full-Body Dumbbell Strength Workout](https://youtu.be/tiyU63Pv9lY) ### Day 6: [20-Minute Bodyweight Workout for Beginners](https://www.nourishmovelove.com/workout-routine-for-beginners/) - Workout Time: 20 Minutes - Equipment: None - YouTube Link: [20-Minute Bodyweight Workout for Beginners (No Repeats)](https://youtu.be/C7-xW9mRNiI) ### Day 7: Rest and Recovery This plan includes 1 rest day per week, but you can take more rest days as needed. Try going for a walk or following one of our popular stretching and recovery workouts: - [15-Minute Mobility Workout](https://www.nourishmovelove.com/15-minute-mobility-workout/) - [Mobility and Recovery Exercises (10 Minutes)](https://www.nourishmovelove.com/mobility-exercises-muscle-recovery/) ## Week 2 ![week 2 calendar of beginner workout plan](data:image/svg+xml,%3Csvg%20xmlns='http://www.w3.org/2000/svg'%20viewBox='0%200%201024%20325'%3E%3C/svg%3E) ![week 2 calendar of beginner workout plan](https://www.nourishmovelove.com/wp-content/uploads/2024/11/BeginnerWeek2-1-1024x325.jpg) ### Day 8: [25-Minute Beginner Full-Body Strength Workout](https://www.nourishmovelove.com/25-minute-dumbbell-workout-beginners/) - Workout Time: 25 Minutes - Equipment: Dumbbells - YouTube Link: [25-Minute Full-Body Dumbbell Workout (Beginner)](https://youtu.be/F3-vIZ4HljM) ### Day 9: [20-Minute Quick Arm Workout](https://www.nourishmovelove.com/quick-arm-workout-at-home/) - Workout Time: 20 Minutes - Equipment: Dumbbells - YouTube Link: [20-Minute Quick Arm Workout (No Push Ups)](https://youtu.be/54ijffSkj2c) ### Day 10: Rest Day OR [15-Minute Standing Cardio](https://www.nourishmovelove.com/beginner-weight-loss-workout/) AND [7-Minute Abs](https://www.nourishmovelove.com/standing-ab-circuit-workout/) - Workout Time: 20 Minutes - Equipment: None - YouTube Links: [15-Minute Standing Cardio Workout (1500 Steps in 15 Minutes!)](https://youtu.be/1C70Bo67Uio) AND [7-Minute Standing Ab Circuit Workout (No Repeats)](https://youtu.be/KBlNwpGhsis) ### Day 11: [20-Minute Glute Workout](https://www.nourishmovelove.com/20-minute-glute-workout/) - Workout Time: 20 Minutes - Equipment: Dumbbells and a resistance band - YouTube Link: [20-Minute Leg Workout](https://youtu.be/zA2XA9njSJ0) ### Day 12: [35-Minute Full-Body Strength Workout](https://www.nourishmovelove.com/full-body-dumbbell-workout-video/) - Workout Time: 35 Minutes - Equipment: Dumbbells - YouTube Link: [35-Minute Full-Body Dumbbell Workout](https://youtu.be/QtR1SS1S3Eo) ### Day 13: [15-Minute Beginner Pilates](https://www.nourishmovelove.com/beginner-pilates-workout/) AND [5-Minute Walking Workout](https://www.nourishmovelove.com/indoor-walking-workout/) - Workout Time: 20 Minutes - Equipment: None - YouTube Links: [15-Minute Express Mat Pilates (Full-Body](https://youtu.be/imUSRLo0xGI)[,](https://youtu.be/imUSRLo0xGI) [No Equipment)](https://youtu.be/imUSRLo0xGI) AND [5-Minute Walking Workout (No Equipment, All Standing)](https://youtu.be/JHFEJNg0_sM) ### Day 14: Rest and Recovery This plan includes 1 rest day per week, but you can take more rest days as needed. Try going for a walk or following one of our popular stretching and recovery workouts: - [7 Stretches for Lower Back Pain](https://www.nourishmovelove.com/stretches-for-lower-back-pain/) - [7 Best Hip Mobility Exercises](https://www.nourishmovelove.com/hip-mobility-exercises/) ## Week 3 ![week 3 calendar of beginner workout plan](data:image/svg+xml,%3Csvg%20xmlns='http://www.w3.org/2000/svg'%20viewBox='0%200%201024%20325'%3E%3C/svg%3E) ![week 3 calendar of beginner workout plan](https://www.nourishmovelove.com/wp-content/uploads/2024/11/BeginnerWeek3-1-1024x325.jpg) ### Day 15: [25-Minute Full-Body Strength and Abs](https://www.nourishmovelove.com/strength-abs-workout/) - Workout Time: 25 Minutes - Equipment: Dumbbells - YouTube Link: [25-Minute Dumbbell Strength \\| Full-Body & Abs](https://youtu.be/-EmW0PeHl6E) ### Day 16: [20-Minute All Standing Arm Workout](https://www.nourishmovelove.com/arm-strength-exercises/) - Workout Time: 20 Minutes - Equipment: Dumbbells - YouTube Link: [20-Minute Dumbbell Arms Workout (No Repeats)](https://youtu.be/Ik3qMgLam_o) ### Day 17: Rest Day OR [15-Minute Standing Cardio](https://www.nourishmovelove.com/15-minute-at-home-cardio-workout/) AND [5-Minute Pilates Abs](https://www.nourishmovelove.com/pilates-ab-workout/) - Workout Time: 20 Minutes - Equipment: None - YouTube Links: [15-Minute Standing Cardio Workout (2,000 Steps, No Repeats)](https://youtu.be/gVc6JPVfpxk) AND [5-Minute Pilates Abs (No Equipment, Standing Abs)](https://youtu.be/wwlSFLMXZz8) ### Day 18: [25-Minute Dumbbell Leg Workout](https://www.nourishmovelove.com/dumbbell-leg-exercises/) - Workout Time: 25 Minutes - Equipment: Dumbbells - YouTube Link: [25-Minute Dumbbell Leg Workout (Strength Training)](https://youtu.be/i0DeCmY8QFc) ### Day 19: [30-Minute Full-Body Strength Workout](https://www.nourishmovelove.com/at-home-full-body-workout/) - Workout Time: 30 Minutes - Equipment: Dumbbells - YouTube Link: [30-Minute Full Body Strength Workout (No Floor Work + HIIT Finisher)](https://youtu.be/5AytrRfp9FI) ### Day 20: [15-Minute Beginner Kettlebell Workout](https://www.nourishmovelove.com/beginner-kettlebell-workout/) AND [5-Minute Kettlebell Abs](https://www.nourishmovelove.com/5-minute-kettlebell-ab-workout/) - Workout Time: 20 Minutes - Equipment: Kettlebell - YouTube Links: [15-Minute Beginner Kettlebell Workout (All Standing, No Repeat)](https://youtu.be/HVLfZmfrnAU) AND [5-Minute Kettlebell Abs (No Repeat)](https://youtu.be/vy5KfH2xlDo) ### Day 21: Rest and Recovery This plan includes 1 rest day per week, but you can take more rest days as needed. Try going for a walk or following one of our popular stretching and recovery workouts: - [10-Minute Full-Body Stretch Routine](https://www.nourishmovelove.com/10-minute-full-body-stretch-routine/) - [5 Daily Mobility Exercises](https://www.nourishmovelove.com/mobility-exercises/) ## Week 4 ![week 4 calendar of beginner workout plan](data:image/svg+xml,%3Csvg%20xmlns='http://www.w3.org/2000/svg'%20viewBox='0%200%201024%20325'%3E%3C/svg%3E) ![week 4 calendar of beginner workout plan](https://www.nourishmovelove.com/wp-content/uploads/2024/11/BeginnerWeek4-1-1024x325.jpg) ### Day 22: [30-Minute Full-Body Strength and Steps Workout](https://www.nourishmovelove.com/liss-cardio/) - Workout Time: 30 Minutes - Equipment: Dumbbells and a resistance band - YouTube Link: [30-Minute Strength and Steps Workout (All Standing, LISS Cardio)](https://youtu.be/hrSsCWKVaOY) ### Day 23: [20-Minute Ab and Arm Workout](https://www.nourishmovelove.com/ab-arm-day-workout/) - Workout Time: 20 Minutes - Equipment: Dumbbells - YouTube Link: [20-Minute Standing Arms and Abs Workout \\| No Repeats, All Standing](https://youtu.be/DagwbO8HBi4) ### Day 24: Rest Day OR [15-Minute Zone 2 Cardio](https://www.nourishmovelove.com/zone-2-cardio/) AND [5-Minute Dead Bug Abs](https://www.nourishmovelove.com/dead-bug-exercise/) - Workout Time: 20 Minutes - Equipment: Dumbbells - YouTube Links: [15-Minute Zone 2 Cardio with Weights (All Standing, No Jumping)](https://youtu.be/1Api_bhMRIA) AND [5-Minute Dead Bug Workout (No Repeats)](https://youtu.be/vnozpFoI8ug) ### Day 25: [30-Minute Leg Workout](https://www.nourishmovelove.com/leg-workout-bad-knees/) - Workout Time: 30 Minutes - Equipment: Dumbbells and a resistance band - YouTube Link: [30-Minute Knee-Friendly Leg Workout (No Lunges \\| No Jumping)](https://youtu.be/MZJA8znBBIU) ### Day 26: [30-Minute Full-Body Strength Workout](https://www.nourishmovelove.com/resistance-training-exercises-at-home/) - Workout Time: 30 Minutes - Equipment: Dumbbells - YouTube Link: [30-Minute Full-Body Dumbbell Workout (All Standing, All Strength)](https://youtu.be/6DBzmj6PzzA) ### Day 27: [20-Minute Strength and Steps Workout](https://www.nourishmovelove.com/strength-walking-workout/) AND [10-Minute Beginner Abs](https://www.nourishmovelove.com/beginner-core-workout/) - Workout Time: 30 Minutes - Equipment: Dumbbells - YouTube Links: [20-Minute Strength + Walking Workout](https://youtu.be/muscmUnyP3I) AND [10-Minute Beinnger Abs Workout](https://youtu.be/xsvLYAplbXw) ### Day 28: Rest and Recovery This plan includes 1 rest day per week, but you can take more rest days as needed. Try going for a walk or following one of our popular stretching and recovery workouts: - [Best Hip Flexor Exercises (5 Stretches)](https://www.nourishmovelove.com/5-best-hip-flexor-stretches/) - [5 Best Thoracic Mobility Exercises](https://www.nourishmovelove.com/thoracic-mobility-exercises/) ![days 29 and 30 of beginner workout plan](data:image/svg+xml,%3Csvg%20xmlns='http://www.w3.org/2000/svg'%20viewBox='0%200%201024%20325'%3E%3C/svg%3E) ![days 29 and 30 of beginner workout plan](https://www.nourishmovelove.com/wp-content/uploads/2024/11/BeginnerWeek5-1-1024x325.jpg) ### Day 29: [10-Minute Beginner Dumbbell Workout](https://www.nourishmovelove.com/beginner-dumbbell-workout/) AND [10-Minute Standing Cardio](https://www.nourishmovelove.com/beginner-cardio-workout-at-home/) - Workout Time: 20 Minutes - Equipment: Dumbbells - YouTube Links: [10-Minute Beginner Dumbbell Workout (Standing Workout)](https://youtu.be/jW7tx5qOLSM) AND [10-Minute Low Impact Cardio (All Standing, No Equipment)](https://youtu.be/lZOH05EBEZI) ### Day 30: [10-Minute Upper-Body Workout](https://www.nourishmovelove.com/best-upper-body-exercises-women/) AND [10-Minute Inner Thigh Workout](https://www.nourishmovelove.com/10-minute-inner-thigh-workout/) - Workout Time: 20 Minutes - Equipment: Dumbbells and optional Pilates ball - YouTube Links: [10-Minute Upper-Body Workout f](https://youtu.be/war5qwhorI4)[o](https://youtu.be/war5qwhorI4)[r Women (Rep-Drop)](https://youtu.be/war5qwhorI4) AND [10-Minute Inner Thigh Workout (No Repeats!)](https://youtu.be/n4nGThva4tc) ![two women performing a standing crunch](data:image/svg+xml,%3Csvg%20xmlns='http://www.w3.org/2000/svg'%20viewBox='0%200%201024%20683'%3E%3C/svg%3E) ![two women performing a standing crunch](https://www.nourishmovelove.com/wp-content/uploads/2024/11/standing-crunch-beginner-hiit-workout-1024x683.jpg) ## Find This Workout Plan On YouTube [![youtube icon](data:image/svg+xml,%3Csvg%20xmlns='http://www.w3.org/2000/svg'%20viewBox='0%200%2024%2017'%3E%3C/svg%3E)![youtube icon](https://www.nourishmovelove.com/wp-content/themes/MTT_Custom_Theme/images/youtube.svg) Youtube Playlist](https://www.youtube.com/playlist?list=PLpa0d6IJAhbgN8nyV8BK-GqN_A8CXgu9c) ## Beginner Workout Plan Details ### 1\. Gym Equipment Needed: [A Set of Dumbbells.](https://www.torquefitness.com/#a_aid=nourishmovelove) Most of the daily strength workouts require a set of dumbbells. Each weight training workout will have a recommended dumbbell weight, usually between 8-20 pounds. You want a weight heavy enough that your last few reps are a struggle, but you are still able to complete the workout with good form. [Shop my dumbbells here](https://www.torquefitness.com/#a_aid=nourishmovelove) (Discount Code: NML5). Optional Exercise Equipment: [Resistance Band](https://hopefitnessgear.com/?sca_ref=3824751.KiMiNmpoBk) (Discount Code: NML) [Kettlebell](https://www.torquefitness.com/#a_aid=nourishmovelove) (option to sub a single dumbbell). (Discount Code: NML5) ### 2\. Time Requirement: Workouts vary from 20-30 minutes a day, 5 days per week. You can always take more rest days as needed\! If you’d prefer to incorporate more rest days, try my [3-Day Beginner Split](https://www.nourishmovelove.com/wp-content/uploads/2025/11/BeginnerCalendar_3DaysLinked.pdf) or [4-Day Beginner Split](https://www.nourishmovelove.com/wp-content/uploads/2025/11/BeginnerCalendar_4DaysLinked.pdf). ### 3\. Fitness Level: Beginner. The daily workout videos do offer exercise variations, modifications and options to increase the intensity as well. ### 4\. Cost: Free\! No sign-up needed, this is a free beginner workout plan ## FAQs **How can a beginner build muscle? Beginners can build muscle by focusing on [progressive overload](https://www.nourishmovelove.com/progressive-overload/) or gradually increasing the weight, reps or intensity of workouts over time. The key in a beginner workout routine is consistency: aim for full-body strength training sessions 3-4 times per week, using foundational exercises like squats, lunges, rows and presses. Pair that with proper nutrition, [enough protein](https://www.nourishmovelove.com/high-protein-meal-plan/) and rest days to allow muscles to recover and grow stronger. How often should a beginner work out each week? Most beginners see great results with 3-5 workouts per week, depending on their schedule and recovery. Start with 3 full-body training sessions per week, then add a fourth or fifth day as your strength and endurance improve. Keep in mind that rest and mobility work are just as important as training. They help prevent burnout and keep you consistent long-term. If you like a combination of strength training and Pilates/barre, or are aiming to get more steps in each day, try my [3-2-8 Workout Plan](https://www.nourishmovelove.com/3-2-8-workout-plan/) or [4-30-10 Workout Plan](https://www.nourishmovelove.com/4-30-10-method/). How many sets and reps should beginners do? A good starting point is 2-3 sets of 8-12 reps for most strength exercises. This range builds both muscle and endurance while helping you master proper form. Once you feel comfortable and stronger, you can increase the weight or add another set to continue progressing. What is the 3-3-3 rule for working out? The 3-3-3 rule is a simple structure for beginners: focus on 3 workouts per week, stick with each routine for 3 weeks and aim to progress a little more every 3 sessions – either by lifting slightly heavier, performing more reps or improving your form. It’s an easy way to stay consistent, track progress and avoid feeling overwhelmed when building a new fitness habit. ## How to Download and Use This 30-Day Plan 1. [Download the 30-Day Beginner Workout Plan PDF by clicking here](https://www.nourishmovelove.com/wp-content/uploads/2025/11/BeginnerCalendar_5DaysLinked.pdf), or bookmark this webpage for reference. 2. Save this workout calendar to your mobile device home screen for easy access. 1. Open [this workout calendar](https://www.nourishmovelove.com/wp-content/uploads/2025/11/BeginnerCalendar_5DaysLinked.pdf) PDF in the Safari browser on your phone. 2. Tap the bottom arrow in the center of your screen. 3. Select ‘Add to Home Screen’. 3. Hover over and then click on the bold text each day to access the full-length, real time workout video on nourishmovelove.com. Or scroll to find the [daily workouts on YouTube](https://www.youtube.com/playlist?list=PLpa0d6IJAhbgN8nyV8BK-GqN_A8CXgu9c). 4. You can also access all of the home workout videos on this workout challenge calendar on YouTube via [this YouTube Playlist: 30-Day Beginner Workout Plan.](https://www.youtube.com/playlist?list=PLpa0d6IJAhbgN8nyV8BK-GqN_A8CXgu9c) 5. Share your daily workouts with me by tagging [@nourishmovelove](https://www.instagram.com/nourishmovelove/) on social and ‘Pin’ the daily workouts on [Pinterest](https://www.pinterest.com/nourishmovelove/) so you can do them again. ![two women holding a dumbbell at chest height and performing a balance crossbody crunch as part of a beginner workout](data:image/svg+xml,%3Csvg%20xmlns='http://www.w3.org/2000/svg'%20viewBox='0%200%201024%20683'%3E%3C/svg%3E) ![two women holding a dumbbell at chest height and performing a balance crossbody crunch as part of a beginner workout](https://www.nourishmovelove.com/wp-content/uploads/2025/01/918A9339-1024x683.jpg) ![woman performing a kneeling single arm press in a full body workout for women](data:image/svg+xml,%3Csvg%20xmlns='http://www.w3.org/2000/svg'%20viewBox='0%200%20683%201024'%3E%3C/svg%3E) ![woman performing a kneeling single arm press in a full body workout for women](https://www.nourishmovelove.com/wp-content/uploads/2025/03/918A8860-683x1024.jpg) #### ## Get My Full Program Guide\! New to Nourish Move Love and wondering which workout plan is best for you? Check out more of my free workout plans, and find the program that’s best for you\! [Start Here\!](https://www.nourishmovelove.com/start-here/) ## Pin This 30-Day Beginner Workout Plan ![woman performing bicep curl as part of beginner workout plan](data:image/svg+xml,%3Csvg%20xmlns='http://www.w3.org/2000/svg'%20viewBox='0%200%20683%201024'%3E%3C/svg%3E) ![woman performing bicep curl as part of beginner workout plan](https://www.nourishmovelove.com/wp-content/uploads/2023/12/BeginnerWorkoutPlan3-683x1024.jpg) ## Leave A Review Your review helps us keep creating free workouts.** Did you love this workout challenge or notice your strength improving? We would truly appreciate a review! Every single one helps us keep creating free fitness content that supports you in your health journey. #### Progressive Overload Workout Plan for Strength and Muscle Growth April 9, 2026 This is a very well-structured and practical workout plan. I like how you explained progressive overload in a simple way and showed different methods like increasing weight, reps, and sets. The 2-week structured plan with daily workouts makes it easy to stay consistent and track progress. It’s clear that following a gradual increase in intensity is key to building strength and avoiding plateaus . I’ve also been exploring similar training approaches, and this guide is helpful too: https://fitclub.in/blog/hiit-exercises-for-belly-fat/. Great and actionable content\! Fitclub #### https://www.ensmjhegfoehgb.com/ April 8, 2026 Hey, I was checking out nourishmovelove.com and noticed a few things that are likely hurting your rankings on Google. You’re missing some opportunities that could push you to page 1 faster, especially on low-competition keywords. I recorded a quick video breaking down the issues and exactly how to fix them, mind if I share it here? Massi B. #### https://shorturl.at/4obCs April 6, 2026 Hi, AI that replies to your emails automatically. → https://shorturl.at/4obCs Tyson M. #### Day 10 and 24 are the same April 6, 2026 I love adding these workouts first thing each morning before the rest of my workout session. I have noticed my waist slimming and core tightening. My one and only complaint/observation is that day 10 and 24 are the same. I don’t know if that’s intentional or not, but I wanted to let you know 🙂 Kathleen #### https://shorturl.at/4obCs April 4, 2026 Hi, what if your inbox handled itself, drafting and sending smart, personalized replies automatically while you focus on what actually matters? ZenvyMail does exactly that. AI-powered email replies, running 24/7 in the background. 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I am really happy with progress and can’t wait to move to Strong 20\! Reesha Ramoutar #### https://shorturl.at/v0VRn April 3, 2026 Hello, looking to get nourishmovelove.com on page 1 of Google? Proof: https://shorturl.at/v0VRn Regards, Carley Lincoln #### https://botcommerce.app/lifetime-deal/aff/18573/ April 2, 2026 Greetings, I’m reaching out because I see your online presence is a major touchpoint for capturing potential customers. Currently, most companies are losing profit on expensive monthly subscriptions to handle their conversations. We have a limited-time opportunity to get a top-tier tool for \\all your social chat channels\\ for a \\single payment of \$49 USD forever\\. Key Benefits of this one-time deal: • Stop monthly billing: Save thousands per year on marketing software. • Infinite lead base: The tool scales automatically without extra charges. • Instant responses: Reply to prospects automatically, especially while you sleep. 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Thank you for your support Kyle https://fluffynfriends.com/ Kyle Batts #### https://www.pybqajxtddizt.com/ April 1, 2026 Hi nourishmovelove.com, i’m cal and i can get you clients for your services, let’s talk about details? please reply Best, Cal Founder \\| CEO Cal Gower #### https://botcommerce.app/lifetime-deal/aff/18573/ March 27, 2026 Saludos, Le escribo porque observo que su pagina es un canal activo para recibir clientes potenciales. Actualmente, muchos negocios gastan de mas pagando suscripciones mensuales elevadas para administrar sus conversaciones de clientes. Hay una oportunidad especial para adquirir una herramienta lider de automatizacion para \\WhatsApp, Instagram, Facebook y WebChat\\ por un \\pago unico de \$49 USD para siempre\\. Puntos clave de esta licencia Lifetime: • \$0 mensualidades: Economizaran una fortuna al año en herramientas digitales. • Usuarios ilimitados: La herramienta se escala sin costos extra. • Ventas automaticas: Respondan prospectos en automatico, aun mientras descansan. Esta promocion de “Licencia unica” es por tiempo limitado que \\expira hoy 27 de marzo\\. Si desean digitalizar su atencion al cliente y eliminar costos fijos, pueden revisar la info aqui: https://botcommerce.app/lifetime-deal/aff/18573/ Saludos cordiales. Octavia McKeel #### Simple & Effective Beginner Workout Plan March 27, 2026 This is a really well-structured beginner workout plan—especially great for anyone starting their fitness journey at home. I like how it combines strength, cardio, and rest days to build consistency without overwhelming beginners. The gradual progression and simple exercises make it easy to follow and sustainable long term. I’ve also been following a similar routine and found this guide helpful for detailed exercise breakdowns: https://fitclub.in/blog/strength-training-exercises-workout-plan/ Fitclub #### https://lockhubcars.com March 25, 2026 Hey nourishmovelove.com, I’m Nad and I don’t want to sound like a salesman, but we’ve just launched, got first 1000 keychains in stock and trying to get first customers. if I give you personal 20% discount on the first item, can you help our company grow? Nad, Director of Lockhubcars Website: https://lockhubcars.com Nad William #### https://github.com/GrootMade/connect March 19, 2026 Hey there, We recently reviewed nourishmovelove.com and noticed a few signs that your WP setup might need attention. This is common, but outdated themes and plugins can lead to: – Security vulnerabilities and hacking risks – Slower page load times (hurting your SEO) – Broken layouts on mobile devices – Compatibility issues with newer WP versions The fix is simple. GrootMade Connect is a free WP plugin that gives you: – Instant access to thousands of updated themes and plugins – One-click installs right from your dashboard – Automatic update notifications – A growing library of fresh design templates – 100% free – no trials, no hidden fees It takes under 2 minutes to install: https://github.com/GrootMade/connect Keeping your site current protects your visitors and your reputation. Kind regards, GrootConnect Marlene Ellzey #### Robey March 18, 2026 Great advice and precise with a sunny atmosphere. Lindsey and Rachel are a great pair\! Louise #### I have abs again\! March 13, 2026 After about 10 years of really not exercising or working out, this 30-day ab challenge (along with your cardio workouts!) was just what I needed! I’m actually repeating it so I can challenge myself to not make modifications! Love all that NML offers, thank you\! Kristina #### AMAZING start for me\! March 12, 2026 I completed the 30 day beginner program and am working on doing it again. I haven’t lifted weights since I was in high school, 17 years ago-yikes, this was a great start and because I loved it so much I’m doing it again as I continue to get stronger\! Shantel #### Holy Strong Bananas March 10, 2026 This program was very challenging. I lifted the most and felt the strongest throughout Overload 30, and then repeating it. Of all the amazing NML programs I saw the biggest physical difference in my body at 56\! Jackie Mueller #### challenging pregnancy workout March 9, 2026 Finally I found (in my 2nd pregnancy) challenging workouts using weights as I was always a little hesistant to use weights during pregnancy. Felt great all the way through pregnancy. Thank you Lindsay. Looking forward to postpartum. Lara #### https://i.imgur.com/2fcidkw.jpeg March 9, 2026 neoAbio origins of life hypothasis paper update https://i.imgur.com/2fcidkw.jpeg Eugene Dunkel #### Just what I needed\! March 6, 2026 Not quite 50 yet, but I am already post-menopausal and this is exactly what I need. I love that I can switch up using the pdf/setting my own pace with your videos. Variety keeps me motivated and doing my own pace allows me to go heavier. Thank you!! You’re the best\! Kristin #### This is a part review – and question March 6, 2026 I have just started and am completing my first week. Feeling much lighter and more energetic than when I started. Q – at 59y M, and as a beginner with little weight training, which of your programs is best suited? Graduating to difficult ones later in the year. Asheesh Sharma #### https://prospection.homes/ March 5, 2026 Objet : Gagnez 10 h/semaine sur votre prospection (gratuit ce mois-ci) Bonjour, Et si vous arrêtiez de perdre du temps à chercher des prospects… …et commenciez à contacter \\uniquement ceux prêts à vendre ou collaborer\\ ? Sur \\\[Prospection.Homes\](https://prospection.homes/)\\, vous obtenez en 1 clic : ✅ Des fiches prospection \\B2B & B2C ultra-ciblées\\ ✅ Des emails vérifiés et prêts à l’envoi ✅ Un accompagnement sur mesure (stratégie, scripts, suivi) \\Devis gratuit\\ \\Consultation offerte\\ cette semaine ➡️ Découvrez comment \[ici\]( https://fiche.prospection.homes/ ) À très vite, Atif https://fiche.prospection.homes/ WHATSAPP : https://wa.me/212778545347 Lois Furman #### A realistic 50 plus workout I’ve been looking for\! March 2, 2026 I love your workout plans for over 50. I’m 65 and at this stage I just can’t do the fast pace, intense workouts anymore. I want to still strength train and feel challenged but a bit slower and structured. I can’t do the up and down and twisting and jumping anymore unfortunately. I do like to keep up with the most current exercises. Please add more\! Ann Nagle Note: Before beginning any new exercise program you should consult with your physician or midwife. The information provided with this workout challenge is intended for general information and use; it does not include specific, individualized recommendations and is not intended as medical advice. Before you begin any new exercise program Nourish Move Love, LLC recommends that you consult with your physician. Nourish Move Love, LLC primarily educates clients to assume more personal responsibility for their health by adopting a healthy and active lifestyle. This post may include affiliate links and I earn a small commission on products purchased using these links. All words and opinions are my own. Thank you for supporting Nourish Move Love. 16 comments 1. Courtney says: [November 19, 2025 at 9:59 pm](https://www.nourishmovelove.com/fitness-beginner-workout-plan/comment-page-1/#comment-5680) Thank you for taking the time to respond to everyone’s question and comments! What you’ve created with your brand, website, and content is truly incredible, and what you’re doing is so empowering for women! I never realized how important strength training is, and now that I’m in my mid 30s, this is exactly what I needed to incorporate into my fitness routine. I felt so overwhelmed and intimidated trying to figure out how to start this journey. You’ve made the process so easy, approachable, and manageable, and I truly can’t thank you enough! I’m on my 4th month of following your 30 day plans, and I also share your content with friends and family when they express interest. Thank you, thank you, thank you!!\! - [Lindsey Bomgren, CPT](https://www.nourishmovelove.com/) says: [November 20, 2025 at 7:59 am](https://www.nourishmovelove.com/fitness-beginner-workout-plan/comment-page-1/#comment-5681) This is so kind! Thank you so much. I’m glad to hear that our plans make fitness feel more approachable – that has always been the goal! Keep showing up and chipping away. You’re doing great!! -Lindsey 2. Stacy says: [November 18, 2025 at 7:19 pm](https://www.nourishmovelove.com/fitness-beginner-workout-plan/comment-page-1/#comment-5677) Hello! Thank you for updating the workout plan – it’s fun to keep things fresh! I did also like the old version too – I plan to alternate between the two until I get in better shape (unfortunately I have a long way to go!). Anyway – can you possibly email me the old version of the 3-day split? Thank you for all you do to help people get fit\! - [Lindsey Bomgren, CPT](https://www.nourishmovelove.com/) says: [November 19, 2025 at 8:02 am](https://www.nourishmovelove.com/fitness-beginner-workout-plan/comment-page-1/#comment-5679) Thanks for following along, Stacy! Happy to send the old PDF – check your inbox! -Lindsey 3. Courtney says: [November 18, 2025 at 6:07 pm](https://www.nourishmovelove.com/fitness-beginner-workout-plan/comment-page-1/#comment-5676) Love your workouts! You got me started on strength training for the first time, and I couldn’t be more grateful! I’m a little bummed the format changed from dedicated leg, arm, full body, and cardio/ab days. I’ll give the new Is there a reason why? - [Lindsey Bomgren, CPT](https://www.nourishmovelove.com/) says: [November 19, 2025 at 8:01 am](https://www.nourishmovelove.com/fitness-beginner-workout-plan/comment-page-1/#comment-5678) Hi Courtney! Thanks for following along – I’m glad to hear you’ve been enjoying the workouts! If you’re working out 4 days per week, I would recommend that you aim for 2 full-body strength days per week, in addition to a leg day and an arm day. This is just a better format if your goal is to build strength. That said, the 5-day plan has a cardio + abs day in the middle of the week. If you’d prefer to do that, swap a full-body strength workout for the cardio + abs day. That’s totally fine. Keep up the great work! -Lindsey 4. Aviva says: [November 17, 2025 at 7:43 pm](https://www.nourishmovelove.com/fitness-beginner-workout-plan/comment-page-1/#comment-5674) Hi! I love your workouts and do them almost every day. Can you please email me the two previous 30 day beginner workout versions? Thank you. - [Lindsey Bomgren, CPT](https://www.nourishmovelove.com/) says: [November 18, 2025 at 9:37 am](https://www.nourishmovelove.com/fitness-beginner-workout-plan/comment-page-1/#comment-5675) Sure thing! Check your inbox! -Lindsey 5. Lindsey says: [December 11, 2024 at 6:32 pm](https://www.nourishmovelove.com/fitness-beginner-workout-plan/comment-page-1/#comment-5436) Can you send me pdf of old version! This is really helping me slowly get back into exercising again. Thanks\! - [Lindsey Bomgren, CPT](https://www.nourishmovelove.com/) says: [December 12, 2024 at 8:42 am](https://www.nourishmovelove.com/fitness-beginner-workout-plan/comment-page-1/#comment-5437) Just sent – check your inbox! -Lindsey 6. Amanda Cochrane says: [November 28, 2024 at 10:42 pm](https://www.nourishmovelove.com/fitness-beginner-workout-plan/comment-page-1/#comment-5428) Could I also get the old version emailed to me please? I was in the middle of week 3 when it changed\! - [Lindsey Bomgren, CPT](https://www.nourishmovelove.com/) says: [November 29, 2024 at 12:29 pm](https://www.nourishmovelove.com/fitness-beginner-workout-plan/comment-page-1/#comment-5429) Just sent – check your inbox! -Lindsey 7. Kristin says: [November 25, 2024 at 1:49 pm](https://www.nourishmovelove.com/fitness-beginner-workout-plan/comment-page-1/#comment-5426) Did this plan change recently? I am on week 4 and all the sudden the plan is super different. Do you have a link to the old plan, so I can finish this one out? Thanks! I am loving the workouts. - [Lindsey Bomgren, CPT](https://www.nourishmovelove.com/) says: [November 25, 2024 at 3:05 pm](https://www.nourishmovelove.com/fitness-beginner-workout-plan/comment-page-1/#comment-5427) Sorry for the confusion, Kristin! Yes, this plan just got an update to include some of our newer workouts. We’ll email you a copy of the PDF calendar for the previous version! -Lindsey 8. Laurie says: [September 9, 2019 at 5:12 am](https://www.nourishmovelove.com/fitness-beginner-workout-plan/comment-page-1/#comment-3072) Hi when pressing on calendar can’t see that workout - [Lindsey](https://www.nourishmovelove.com/) says: [September 9, 2019 at 1:10 pm](https://www.nourishmovelove.com/fitness-beginner-workout-plan/comment-page-1/#comment-3075) Hi Laurie! Did you click to download the workout calendar? You can always email me at [lindsey@nourishmovelove.com](mailto:lindsey@nourishmovelove.com). Thank you! Lindsey [previous](https://www.nourishmovelove.com/strength-training-circuit-workout/) [/next](https://www.nourishmovelove.com/quick-full-body-workout/) ![](https://www.nourishmovelove.com/wp-content/uploads/2022/04/A14I8286-1.jpg) Hi, I’m Lindsey Bomgren. Certified trainer + fitness instructor. [More About Lindsey](https://www.nourishmovelove.com/about/) [![youtube icon](data:image/svg+xml,%3Csvg%20xmlns='http://www.w3.org/2000/svg'%20viewBox='0%200%2024%2017'%3E%3C/svg%3E)![youtube icon](https://www.nourishmovelove.com/wp-content/themes/MTT_Custom_Theme/images/youtube.svg) Let's Workout](https://www.youtube.com/channel/UCIiI9tAbgvSPPL_50gefFtw) [![instagram icon](data:image/svg+xml,%3Csvg%20xmlns='http://www.w3.org/2000/svg'%20viewBox='0%200%2021%2021'%3E%3C/svg%3E)![instagram icon](https://www.nourishmovelove.com/wp-content/themes/MTT_Custom_Theme/images/instagram.svg) Insta-friends](https://www.instagram.com/nourishmovelove/) More from [Beginner Workout Plans](https://www.nourishmovelove.com/category/workouts/move-blog/workout-calendars/beginner-workout-plan/) - [![](https://www.nourishmovelove.com/wp-content/uploads/2024/11/3daysplithero_2-692x415.jpg) 3-Day Workout Split (PDF Guide)](https://www.nourishmovelove.com/3-day-workout-split/) - [![Woman performing lateral squat as part of weekly workout plan](https://www.nourishmovelove.com/wp-content/uploads/2025/07/LMNTHero_1-692x415.jpg) Weekly Workout Schedule for Women](https://www.nourishmovelove.com/weekly-workout-plan-for-women/) - [![30 Day Workout Plan](https://www.nourishmovelove.com/wp-content/uploads/2022/04/4WeekChallenge6-692x415.jpg) 30 Day Workout Plan \#6](https://www.nourishmovelove.com/30-day-workout-plan-6/) - [![woman holding dumbbell at chest](https://www.nourishmovelove.com/wp-content/uploads/2024/06/AbChallengeHero4-692x415.jpg) 5 Best Ab Workouts with Weights (5-Day Ab Challenge)](https://www.nourishmovelove.com/ab-workouts-with-weights/) - [![first trimester workouts for pregnancy](https://www.nourishmovelove.com/wp-content/uploads/2022/09/HeroImagePregnancy2-692x415.jpg) First Trimester Workout Plan](https://www.nourishmovelove.com/first-trimester-workout-plan/) - [![man and woman holding dumbbells at shoulder as part of leg and back workout athlete 25 day 1](https://www.nourishmovelove.com/wp-content/uploads/2026/01/Athlete25_Hero_Day1_2-692x389.jpg) 25-Minute Back and Leg Workout (Athlete 25 Day 1)](https://www.nourishmovelove.com/athlete-25-back-and-leg-workout/) ### 7 Day Workout Plans Land in Your Inbox Every Sunday ![lindsey swinging kettlebell](data:image/svg+xml,%3Csvg%20xmlns='http://www.w3.org/2000/svg'%20viewBox='0%200%201024%20683'%3E%3C/svg%3E) ![lindsey swinging kettlebell](https://www.nourishmovelove.com/wp-content/uploads/2022/01/HIIT-Abs_1.jpg) - 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Readable Markdown	This 30-day at-home beginner workout plan is designed to build strength, improve functional fitness and support fat loss through a mix of strength and mobility-focused workouts. It’s ideal for anyone starting or restarting their fitness journey, offering a structured yet flexible schedule to help develop consistency and confidence. With simple, effective movements like squats, lunges, push-ups and rows, this plan targets every major muscle group for real, sustainable results. Quick Links: - [Why This Plan Works](https://www.nourishmovelove.com/fitness-beginner-workout-plan/#why-this-plan-works) - [Who It’s For](https://www.nourishmovelove.com/fitness-beginner-workout-plan/#who-its-for) - [FAQs](https://www.nourishmovelove.com/fitness-beginner-workout-plan/#faqs) - [Week 1](https://www.nourishmovelove.com/fitness-beginner-workout-plan/#week-one) - [Week 2](https://www.nourishmovelove.com/fitness-beginner-workout-plan/#week-two) - [Week 3](https://www.nourishmovelove.com/fitness-beginner-workout-plan/#week-three) - [Week 4](https://www.nourishmovelove.com/fitness-beginner-workout-plan/#week-four) [![30 day beginner workout plan calenar graphic - 3 days per week](https://www.nourishmovelove.com/wp-content/uploads/2025/11/BeginnerCalendar_3Days-1024x791.jpg)](https://www.nourishmovelove.com/wp-content/uploads/2025/11/BeginnerCalendar_3DaysLinked.pdf) [![30 day beginner workout plan calenar graphic - 4 days per week](https://www.nourishmovelove.com/wp-content/uploads/2025/11/BeginnerCalendar_4DaysWeek-1024x791.jpg)](https://www.nourishmovelove.com/wp-content/uploads/2025/11/BeginnerCalendar_4DaysLinked.pdf) [![30 day beginner workout plan calenar graphic](https://www.nourishmovelove.com/wp-content/uploads/2024/11/BeginnerCalendar_5Days_1-1024x791.jpg)](https://www.nourishmovelove.com/wp-content/uploads/2025/11/BeginnerCalendar_5DaysLinked.pdf) Already completed this challenge? [Leave a review\!](https://www.nourishmovelove.com/fitness-beginner-workout-plan/#leave-a-review) Starting an exercise routine can feel daunting – trust me, I’ve been there. Whether it’s coming back after time off or picking up weights for the very first time, those first workouts can feel both exciting and intimidating. What’s most important in any fitness routine is consistency. When I first got serious about [strength training](https://www.nourishmovelove.com/hypertrophy-vs-strength/), I didn’t overcomplicate it. I started simple, with a structured plan that told me exactly what to do each day. That’s why I created this 30-day beginner dumbbell workout plan: to take away the guesswork, help you start moving and keep you [motivated](https://www.nourishmovelove.com/workout-motivation/). All you need to do is press play and follow along. Over the years, I’ve learned that a good [workout plan for beginners](https://www.nourishmovelove.com/beginner-workout-plans/) balances strength, [agility](https://www.nourishmovelove.com/agility-exercises/), mobility and rest. It doesn’t have to mean working out for hours every day. In fact, the best way to build a lasting habit (and avoid burnout) is to focus on consistency over intensity. For most beginners, 3-5 workouts a week is ideal. That might mean alternating between upper and lower-body days, with a mix of mobility or stretching to keep your body feeling good. If your goal is to build muscle, aim for resistance training 3-4 days per week with at least 1 rest or active recovery day between sessions. That’s how I train when I’m in a muscle-building phase. I lift heavier weights with controlled reps and allow time for recovery so my muscles can actually grow stronger. When it comes to choosing the right [exercises](https://www.nourishmovelove.com/full-body-compound-exercises/), I always go back to the basics. The best beginner-friendly strength training exercises are simple but effective: squats, lunges, push-ups, rows, shoulder presses and deadlifts. These movements work multiple muscle groups at once, helping you build strength that carries over into everyday life – also known as [functional fitness](https://www.nourishmovelove.com/strong-20-functional-strength-training/). I love the feeling of being able to carry groceries in 1 trip or run up the stairs without getting winded. That’s why it’s important to incorporate weightlifting consistently. This 30-day workout challenge includes [full-body dumbbell workouts](https://www.nourishmovelove.com/strength-building-workout/) designed for both building muscle and weight loss. You’ll find a mix of upper and lower-body strength sessions, along with mobility-focused workouts to improve your range of motion and support recovery. This free workout plan follows a [5-day training split](https://www.nourishmovelove.com/5-day-workout-split/), but I encourage you to adapt it to your lifestyle. If you only have time for 5-10 minutes of movement, try a [micro workout](https://www.nourishmovelove.com/micro-workouts/). If you’d like to incorporate more rest days, or you’re a [hybrid athlete](https://www.nourishmovelove.com/hybrid-strength-training-workout-plan/) looking to add runs to your schedule, follow the 3-day or 4-day version of this plan (download my custom workout plan PDFs below). These workouts do include warm-ups and cool-downs – be sure to follow those to avoid injury and get the most out of your workouts\! If you’re ready to start (or restart) your fitness journey, grab your dumbbells and join me. Let’s focus on moving better, feeling stronger and building a body that supports the life you want to live\! ## This 1 Month Workout Plan Is For Anyone Whether you’re getting back into fitness or just starting out, these are the goals you’ll be working toward over the next 30 days: - Ease back into movement and re-establish an active lifestyle, no matter your starting point. - Build a consistent home workout routine that feels realistic, energizing and something you actually look forward to each day. - Develop foundational strength and lean muscle, gradually improving your ability to complete more reps or lift slightly heavier weights. - Improve endurance, coordination and balance, while learning to move with better control and form. - Build the strength to properly perform exercises like Romanian deadlifts, lunges, leg extensions, calf raises, lateral raises, skull crushers, tricep extensions, shoulder presses, push-ups, [pull-ups](https://www.nourishmovelove.com/forearm-exercises/#pull-ups), bicep curls, lat pulldowns, and crunches. - Burn calories and support healthy weight management sustainably. - Boost your energy, mood and confidence through regular movement. - Feel stronger, more capable and more consistent by the end of the month – ready to keep the momentum going. ![woman holding dumbbell on shoulder](https://www.nourishmovelove.com/wp-content/uploads/2024/10/arm-day-workout-with-dumbbell-1024x683.jpg) Download A Custom Workout Plan That Fits Your Schedule – From 3-5 Days A Week 👇👇 ## Read A 5-Star Review ⭐⭐⭐⭐⭐ “I just finished week 1 of your 3 days a week beginner workout plan and I feel so accomplished! I love your personality and the light you shine in these workouts. I can’t wait to crush the rest of the month.” — Rahja W. ## Week 1 ![week 1 calendar of beginner workout plan](https://www.nourishmovelove.com/wp-content/uploads/2024/11/BeginnerWeek1-1-1024x325.jpg) ### Day 1: [20-Minute Full-Body Beginner Workout](https://www.nourishmovelove.com/dumbbell-exercises-for-beginners/) - Workout Time: 20 Minutes - Equipment: Dumbbells. Optional plyo box (or sub a bench/chair). - YouTube Link: [20-Minute Beginner Dumbbell Workout (All Standing Strength)](https://youtu.be/rfUSBVFDTnY) ### Day 2: [25-Minute Beginner Arm Workout](https://www.nourishmovelove.com/25-minute-beginner-arm-workout/) - Workout Time: 25 Minutes - Equipment: Dumbbells - YouTube Link: [25-Minute Beginner Arm Workout](https://youtu.be/tKKFSu5Ksrg) ### Day 3: Rest Day OR [15-Minute Beginner HIIT Workout](https://www.nourishmovelove.com/beginner-hiit-workout/) AND [5-Minute Beginner Abs](https://www.nourishmovelove.com/5-minute-beginner-ab-workout/) - Workout Time: 20 Minutes - Equipment: None - YouTube Links: [15 Minute Beginner HIIT Workout (No Equipment, No Repeats)](https://youtu.be/BnLJ3zU-KVE) AND [5-Minute Ab Workout for Beginners (No Equipment, No Repeats)](https://youtu.be/Zr86qV2dncc) ### Day 4: [20-Minute Beginner Leg Workout](https://www.nourishmovelove.com/20-minute-beginner-leg-workout/) - Workout Time: 20 Minutes - Equipment: Dumbbells - YouTube Link: [20-Minute Beginner Leg Workout](https://youtu.be/MFhCQnGulMk) ### Day 5: [30-Minute Full-Body Strength Workout](https://www.nourishmovelove.com/7-best-strength-training-exercises-for-women/) - Workout Time: 30 Minutes - Equipment: Dumbbells - YouTube Link: [30-Minute Full-Body Dumbbell Strength Workout](https://youtu.be/tiyU63Pv9lY) ### Day 6: [20-Minute Bodyweight Workout for Beginners](https://www.nourishmovelove.com/workout-routine-for-beginners/) - Workout Time: 20 Minutes - Equipment: None - YouTube Link: [20-Minute Bodyweight Workout for Beginners (No Repeats)](https://youtu.be/C7-xW9mRNiI) ### Day 7: Rest and Recovery This plan includes 1 rest day per week, but you can take more rest days as needed. Try going for a walk or following one of our popular stretching and recovery workouts: - [15-Minute Mobility Workout](https://www.nourishmovelove.com/15-minute-mobility-workout/) - [Mobility and Recovery Exercises (10 Minutes)](https://www.nourishmovelove.com/mobility-exercises-muscle-recovery/) ## Week 2 ![week 2 calendar of beginner workout plan](https://www.nourishmovelove.com/wp-content/uploads/2024/11/BeginnerWeek2-1-1024x325.jpg) ### Day 8: [25-Minute Beginner Full-Body Strength Workout](https://www.nourishmovelove.com/25-minute-dumbbell-workout-beginners/) - Workout Time: 25 Minutes - Equipment: Dumbbells - YouTube Link: [25-Minute Full-Body Dumbbell Workout (Beginner)](https://youtu.be/F3-vIZ4HljM) ### Day 9: [20-Minute Quick Arm Workout](https://www.nourishmovelove.com/quick-arm-workout-at-home/) - Workout Time: 20 Minutes - Equipment: Dumbbells - YouTube Link: [20-Minute Quick Arm Workout (No Push Ups)](https://youtu.be/54ijffSkj2c) ### Day 10: Rest Day OR [15-Minute Standing Cardio](https://www.nourishmovelove.com/beginner-weight-loss-workout/) AND [7-Minute Abs](https://www.nourishmovelove.com/standing-ab-circuit-workout/) - Workout Time: 20 Minutes - Equipment: None - YouTube Links: [15-Minute Standing Cardio Workout (1500 Steps in 15 Minutes!)](https://youtu.be/1C70Bo67Uio) AND [7-Minute Standing Ab Circuit Workout (No Repeats)](https://youtu.be/KBlNwpGhsis) ### Day 11: [20-Minute Glute Workout](https://www.nourishmovelove.com/20-minute-glute-workout/) - Workout Time: 20 Minutes - Equipment: Dumbbells and a resistance band - YouTube Link: [20-Minute Leg Workout](https://youtu.be/zA2XA9njSJ0) ### Day 12: [35-Minute Full-Body Strength Workout](https://www.nourishmovelove.com/full-body-dumbbell-workout-video/) - Workout Time: 35 Minutes - Equipment: Dumbbells - YouTube Link: [35-Minute Full-Body Dumbbell Workout](https://youtu.be/QtR1SS1S3Eo) ### Day 13: [15-Minute Beginner Pilates](https://www.nourishmovelove.com/beginner-pilates-workout/) AND [5-Minute Walking Workout](https://www.nourishmovelove.com/indoor-walking-workout/) - Workout Time: 20 Minutes - Equipment: None - YouTube Links: [15-Minute Express Mat Pilates (Full-Body](https://youtu.be/imUSRLo0xGI)[,](https://youtu.be/imUSRLo0xGI) [No Equipment)](https://youtu.be/imUSRLo0xGI) AND [5-Minute Walking Workout (No Equipment, All Standing)](https://youtu.be/JHFEJNg0_sM) ### Day 14: Rest and Recovery This plan includes 1 rest day per week, but you can take more rest days as needed. Try going for a walk or following one of our popular stretching and recovery workouts: - [7 Stretches for Lower Back Pain](https://www.nourishmovelove.com/stretches-for-lower-back-pain/) - [7 Best Hip Mobility Exercises](https://www.nourishmovelove.com/hip-mobility-exercises/) ## Week 3 ![week 3 calendar of beginner workout plan](https://www.nourishmovelove.com/wp-content/uploads/2024/11/BeginnerWeek3-1-1024x325.jpg) ### Day 15: [25-Minute Full-Body Strength and Abs](https://www.nourishmovelove.com/strength-abs-workout/) - Workout Time: 25 Minutes - Equipment: Dumbbells - YouTube Link: [25-Minute Dumbbell Strength \\| Full-Body & Abs](https://youtu.be/-EmW0PeHl6E) ### Day 16: [20-Minute All Standing Arm Workout](https://www.nourishmovelove.com/arm-strength-exercises/) - Workout Time: 20 Minutes - Equipment: Dumbbells - YouTube Link: [20-Minute Dumbbell Arms Workout (No Repeats)](https://youtu.be/Ik3qMgLam_o) ### Day 17: Rest Day OR [15-Minute Standing Cardio](https://www.nourishmovelove.com/15-minute-at-home-cardio-workout/) AND [5-Minute Pilates Abs](https://www.nourishmovelove.com/pilates-ab-workout/) - Workout Time: 20 Minutes - Equipment: None - YouTube Links: [15-Minute Standing Cardio Workout (2,000 Steps, No Repeats)](https://youtu.be/gVc6JPVfpxk) AND [5-Minute Pilates Abs (No Equipment, Standing Abs)](https://youtu.be/wwlSFLMXZz8) ### Day 18: [25-Minute Dumbbell Leg Workout](https://www.nourishmovelove.com/dumbbell-leg-exercises/) - Workout Time: 25 Minutes - Equipment: Dumbbells - YouTube Link: [25-Minute Dumbbell Leg Workout (Strength Training)](https://youtu.be/i0DeCmY8QFc) ### Day 19: [30-Minute Full-Body Strength Workout](https://www.nourishmovelove.com/at-home-full-body-workout/) - Workout Time: 30 Minutes - Equipment: Dumbbells - YouTube Link: [30-Minute Full Body Strength Workout (No Floor Work + HIIT Finisher)](https://youtu.be/5AytrRfp9FI) ### Day 20: [15-Minute Beginner Kettlebell Workout](https://www.nourishmovelove.com/beginner-kettlebell-workout/) AND [5-Minute Kettlebell Abs](https://www.nourishmovelove.com/5-minute-kettlebell-ab-workout/) - Workout Time: 20 Minutes - Equipment: Kettlebell - YouTube Links: [15-Minute Beginner Kettlebell Workout (All Standing, No Repeat)](https://youtu.be/HVLfZmfrnAU) AND [5-Minute Kettlebell Abs (No Repeat)](https://youtu.be/vy5KfH2xlDo) ### Day 21: Rest and Recovery This plan includes 1 rest day per week, but you can take more rest days as needed. Try going for a walk or following one of our popular stretching and recovery workouts: - [10-Minute Full-Body Stretch Routine](https://www.nourishmovelove.com/10-minute-full-body-stretch-routine/) - [5 Daily Mobility Exercises](https://www.nourishmovelove.com/mobility-exercises/) ## Week 4 ![week 4 calendar of beginner workout plan](https://www.nourishmovelove.com/wp-content/uploads/2024/11/BeginnerWeek4-1-1024x325.jpg) ### Day 22: [30-Minute Full-Body Strength and Steps Workout](https://www.nourishmovelove.com/liss-cardio/) - Workout Time: 30 Minutes - Equipment: Dumbbells and a resistance band - YouTube Link: [30-Minute Strength and Steps Workout (All Standing, LISS Cardio)](https://youtu.be/hrSsCWKVaOY) ### Day 23: [20-Minute Ab and Arm Workout](https://www.nourishmovelove.com/ab-arm-day-workout/) - Workout Time: 20 Minutes - Equipment: Dumbbells - YouTube Link: [20-Minute Standing Arms and Abs Workout \\| No Repeats, All Standing](https://youtu.be/DagwbO8HBi4) ### Day 24: Rest Day OR [15-Minute Zone 2 Cardio](https://www.nourishmovelove.com/zone-2-cardio/) AND [5-Minute Dead Bug Abs](https://www.nourishmovelove.com/dead-bug-exercise/) - Workout Time: 20 Minutes - Equipment: Dumbbells - YouTube Links: [15-Minute Zone 2 Cardio with Weights (All Standing, No Jumping)](https://youtu.be/1Api_bhMRIA) AND [5-Minute Dead Bug Workout (No Repeats)](https://youtu.be/vnozpFoI8ug) ### Day 25: [30-Minute Leg Workout](https://www.nourishmovelove.com/leg-workout-bad-knees/) - Workout Time: 30 Minutes - Equipment: Dumbbells and a resistance band - YouTube Link: [30-Minute Knee-Friendly Leg Workout (No Lunges \\| No Jumping)](https://youtu.be/MZJA8znBBIU) ### Day 26: [30-Minute Full-Body Strength Workout](https://www.nourishmovelove.com/resistance-training-exercises-at-home/) - Workout Time: 30 Minutes - Equipment: Dumbbells - YouTube Link: [30-Minute Full-Body Dumbbell Workout (All Standing, All Strength)](https://youtu.be/6DBzmj6PzzA) ### Day 27: [20-Minute Strength and Steps Workout](https://www.nourishmovelove.com/strength-walking-workout/) AND [10-Minute Beginner Abs](https://www.nourishmovelove.com/beginner-core-workout/) - Workout Time: 30 Minutes - Equipment: Dumbbells - YouTube Links: [20-Minute Strength + Walking Workout](https://youtu.be/muscmUnyP3I) AND [10-Minute Beinnger Abs Workout](https://youtu.be/xsvLYAplbXw) ### Day 28: Rest and Recovery This plan includes 1 rest day per week, but you can take more rest days as needed. Try going for a walk or following one of our popular stretching and recovery workouts: - [Best Hip Flexor Exercises (5 Stretches)](https://www.nourishmovelove.com/5-best-hip-flexor-stretches/) - [5 Best Thoracic Mobility Exercises](https://www.nourishmovelove.com/thoracic-mobility-exercises/) ![days 29 and 30 of beginner workout plan](https://www.nourishmovelove.com/wp-content/uploads/2024/11/BeginnerWeek5-1-1024x325.jpg) ### Day 29: [10-Minute Beginner Dumbbell Workout](https://www.nourishmovelove.com/beginner-dumbbell-workout/) AND [10-Minute Standing Cardio](https://www.nourishmovelove.com/beginner-cardio-workout-at-home/) - Workout Time: 20 Minutes - Equipment: Dumbbells - YouTube Links: [10-Minute Beginner Dumbbell Workout (Standing Workout)](https://youtu.be/jW7tx5qOLSM) AND [10-Minute Low Impact Cardio (All Standing, No Equipment)](https://youtu.be/lZOH05EBEZI) ### Day 30: [10-Minute Upper-Body Workout](https://www.nourishmovelove.com/best-upper-body-exercises-women/) AND [10-Minute Inner Thigh Workout](https://www.nourishmovelove.com/10-minute-inner-thigh-workout/) - Workout Time: 20 Minutes - Equipment: Dumbbells and optional Pilates ball - YouTube Links: [10-Minute Upper-Body Workout f](https://youtu.be/war5qwhorI4)[o](https://youtu.be/war5qwhorI4)[r Women (Rep-Drop)](https://youtu.be/war5qwhorI4) AND [10-Minute Inner Thigh Workout (No Repeats!)](https://youtu.be/n4nGThva4tc) ![two women performing a standing crunch](https://www.nourishmovelove.com/wp-content/uploads/2024/11/standing-crunch-beginner-hiit-workout-1024x683.jpg) ## Beginner Workout Plan Details ### 1\. Gym Equipment Needed: [A Set of Dumbbells.](https://www.torquefitness.com/#a_aid=nourishmovelove) Most of the daily strength workouts require a set of dumbbells. Each weight training workout will have a recommended dumbbell weight, usually between 8-20 pounds. You want a weight heavy enough that your last few reps are a struggle, but you are still able to complete the workout with good form. [Shop my dumbbells here](https://www.torquefitness.com/#a_aid=nourishmovelove) (Discount Code: NML5). Optional Exercise Equipment: [Resistance Band](https://hopefitnessgear.com/?sca_ref=3824751.KiMiNmpoBk) (Discount Code: NML) [Kettlebell](https://www.torquefitness.com/#a_aid=nourishmovelove) (option to sub a single dumbbell). (Discount Code: NML5) ### 2\. Time Requirement: Workouts vary from 20-30 minutes a day, 5 days per week. You can always take more rest days as needed\! If you’d prefer to incorporate more rest days, try my [3-Day Beginner Split](https://www.nourishmovelove.com/wp-content/uploads/2025/11/BeginnerCalendar_3DaysLinked.pdf) or [4-Day Beginner Split](https://www.nourishmovelove.com/wp-content/uploads/2025/11/BeginnerCalendar_4DaysLinked.pdf). ### 3\. Fitness Level: Beginner. The daily workout videos do offer exercise variations, modifications and options to increase the intensity as well. ### 4\. Cost: Free\! No sign-up needed, this is a free beginner workout plan ## FAQs **How can a beginner build muscle? Beginners can build muscle by focusing on [progressive overload](https://www.nourishmovelove.com/progressive-overload/) or gradually increasing the weight, reps or intensity of workouts over time. The key in a beginner workout routine is consistency: aim for full-body strength training sessions 3-4 times per week, using foundational exercises like squats, lunges, rows and presses. Pair that with proper nutrition, [enough protein](https://www.nourishmovelove.com/high-protein-meal-plan/) and rest days to allow muscles to recover and grow stronger. How often should a beginner work out each week? Most beginners see great results with 3-5 workouts per week, depending on their schedule and recovery. Start with 3 full-body training sessions per week, then add a fourth or fifth day as your strength and endurance improve. Keep in mind that rest and mobility work are just as important as training. They help prevent burnout and keep you consistent long-term. If you like a combination of strength training and Pilates/barre, or are aiming to get more steps in each day, try my [3-2-8 Workout Plan](https://www.nourishmovelove.com/3-2-8-workout-plan/) or [4-30-10 Workout Plan](https://www.nourishmovelove.com/4-30-10-method/). How many sets and reps should beginners do? A good starting point is 2-3 sets of 8-12 reps for most strength exercises. This range builds both muscle and endurance while helping you master proper form. Once you feel comfortable and stronger, you can increase the weight or add another set to continue progressing. What is the 3-3-3 rule for working out? The 3-3-3 rule is a simple structure for beginners: focus on 3 workouts per week, stick with each routine for 3 weeks and aim to progress a little more every 3 sessions – either by lifting slightly heavier, performing more reps or improving your form. It’s an easy way to stay consistent, track progress and avoid feeling overwhelmed when building a new fitness habit. ## How to Download and Use This 30-Day Plan 1. [Download the 30-Day Beginner Workout Plan PDF by clicking here](https://www.nourishmovelove.com/wp-content/uploads/2025/11/BeginnerCalendar_5DaysLinked.pdf), or bookmark this webpage for reference. 2. Save this workout calendar to your mobile device home screen for easy access. 1. Open [this workout calendar](https://www.nourishmovelove.com/wp-content/uploads/2025/11/BeginnerCalendar_5DaysLinked.pdf) PDF in the Safari browser on your phone. 2. Tap the bottom arrow in the center of your screen. 3. Select ‘Add to Home Screen’. 3. Hover over and then click on the bold text each day to access the full-length, real time workout video on nourishmovelove.com. Or scroll to find the [daily workouts on YouTube](https://www.youtube.com/playlist?list=PLpa0d6IJAhbgN8nyV8BK-GqN_A8CXgu9c). 4. You can also access all of the home workout videos on this workout challenge calendar on YouTube via [this YouTube Playlist: 30-Day Beginner Workout Plan.](https://www.youtube.com/playlist?list=PLpa0d6IJAhbgN8nyV8BK-GqN_A8CXgu9c) 5. Share your daily workouts with me by tagging [@nourishmovelove](https://www.instagram.com/nourishmovelove/) on social and ‘Pin’ the daily workouts on [Pinterest](https://www.pinterest.com/nourishmovelove/) so you can do them again. ![two women holding a dumbbell at chest height and performing a balance crossbody crunch as part of a beginner workout](https://www.nourishmovelove.com/wp-content/uploads/2025/01/918A9339-1024x683.jpg) ![woman performing a kneeling single arm press in a full body workout for women](https://www.nourishmovelove.com/wp-content/uploads/2025/03/918A8860-683x1024.jpg) ## Get My Full Program Guide\! New to Nourish Move Love and wondering which workout plan is best for you? Check out more of my free workout plans, and find the program that’s best for you\! [Start Here\!](https://www.nourishmovelove.com/start-here/) ## Pin This 30-Day Beginner Workout Plan ![woman performing bicep curl as part of beginner workout plan](https://www.nourishmovelove.com/wp-content/uploads/2023/12/BeginnerWorkoutPlan3-683x1024.jpg) ## Leave A Review Your review helps us keep creating free workouts.** Did you love this workout challenge or notice your strength improving? We would truly appreciate a review! Every single one helps us keep creating free fitness content that supports you in your health journey. Progressive Overload Workout Plan for Strength and Muscle Growth April 9, 2026 This is a very well-structured and practical workout plan. I like how you explained progressive overload in a simple way and showed different methods like increasing weight, reps, and sets. The 2-week structured plan with daily workouts makes it easy to stay consistent and track progress. It’s clear that following a gradual increase in intensity is key to building strength and avoiding plateaus . I’ve also been exploring similar training approaches, and this guide is helpful too: https://fitclub.in/blog/hiit-exercises-for-belly-fat/. Great and actionable content\! Fitclub https://www.ensmjhegfoehgb.com/ April 8, 2026 Hey, I was checking out nourishmovelove.com and noticed a few things that are likely hurting your rankings on Google. You’re missing some opportunities that could push you to page 1 faster, especially on low-competition keywords. I recorded a quick video breaking down the issues and exactly how to fix them, mind if I share it here? Massi B. https://shorturl.at/4obCs April 6, 2026 Hi, AI that replies to your emails automatically. → https://shorturl.at/4obCs Tyson M. Day 10 and 24 are the same April 6, 2026 I love adding these workouts first thing each morning before the rest of my workout session. I have noticed my waist slimming and core tightening. My one and only complaint/observation is that day 10 and 24 are the same. I don’t know if that’s intentional or not, but I wanted to let you know 🙂 Kathleen https://shorturl.at/4obCs April 4, 2026 Hi, what if your inbox handled itself, drafting and sending smart, personalized replies automatically while you focus on what actually matters? ZenvyMail does exactly that. AI-powered email replies, running 24/7 in the background. Try it free for 30 days, no risk, no commitment. → https://shorturl.at/4obCs Best, The ZenvyMail Team https://zenvymail.com Cody McCauley https://shorturl.at/v0VRn April 4, 2026 Hi, Want to rank nourishmovelove.com on Google’s first page? Proof: https://shorturl.at/v0VRn Regards, Kurt Deshotel This Program is SO worth it\! April 3, 2026 I found NML when I was pregnant with my second baby and wanted to continue a fitness regimen but one tailored to prenatal needs. I am SO happy I did. Started NML’s postpartum plan at 8 weeks postpartum. It took me 3 months to complete the plan 2x as recommended. This was because my baby wasn’t the best sleeper and some days I just needed to rest/nap. Do your best and forget the rest, as Lindsey would say. Still I see progress and I feel SO much stronger and better than I did during postpartum with my first baby. Progressed from only 10 lb weights to 15 lb for most exercises and even 20-30 lbs for certain ones! I am really happy with progress and can’t wait to move to Strong 20\! Reesha Ramoutar https://shorturl.at/v0VRn April 3, 2026 Hello, looking to get nourishmovelove.com on page 1 of Google? Proof: https://shorturl.at/v0VRn Regards, Carley Lincoln https://botcommerce.app/lifetime-deal/aff/18573/ April 2, 2026 Greetings, I’m reaching out because I see your online presence is a major touchpoint for capturing potential customers. Currently, most companies are losing profit on expensive monthly subscriptions to handle their conversations. We have a limited-time opportunity to get a top-tier tool for \\all your social chat channels\\ for a \\single payment of \$49 USD forever\\. Key Benefits of this one-time deal: • Stop monthly billing: Save thousands per year on marketing software. • Infinite lead base: The tool scales automatically without extra charges. • Instant responses: Reply to prospects automatically, especially while you sleep. This “LTD” offer is for a limited time and \\ends today, Thursday, April 2, 2026\\. If you want to automate your sales process and remove overhead, you can see how it works here: https://botcommerce.app/lifetime-deal/aff/18573/ Sincerely. Aida Candelaria https://fluffynfriends.com/ April 2, 2026 Hey nourishmovelove.com, I’m Kyle and I don’t want this to sound like a sales pitch, but my wife and I have just launched our first store offering practical and comfortable pet accessories. We’ve recently stocked our products and are looking for our very first customers. I’d love to offer you a personal 20% discount on your first order. In return, your support would truly help our small business grow. reply and I’ll send you special code. We’re also committed to giving back, 50% of our income will go to charities supporting pet organizations. Thank you for your support Kyle https://fluffynfriends.com/ Kyle Batts https://www.pybqajxtddizt.com/ April 1, 2026 Hi nourishmovelove.com, i’m cal and i can get you clients for your services, let’s talk about details? please reply Best, Cal Founder \\| CEO Cal Gower https://botcommerce.app/lifetime-deal/aff/18573/ March 27, 2026 Saludos, Le escribo porque observo que su pagina es un canal activo para recibir clientes potenciales. Actualmente, muchos negocios gastan de mas pagando suscripciones mensuales elevadas para administrar sus conversaciones de clientes. Hay una oportunidad especial para adquirir una herramienta lider de automatizacion para \\WhatsApp, Instagram, Facebook y WebChat\\ por un \\pago unico de \$49 USD para siempre\\. Puntos clave de esta licencia Lifetime: • \$0 mensualidades: Economizaran una fortuna al año en herramientas digitales. • Usuarios ilimitados: La herramienta se escala sin costos extra. • Ventas automaticas: Respondan prospectos en automatico, aun mientras descansan. Esta promocion de “Licencia unica” es por tiempo limitado que \\expira hoy 27 de marzo\\. Si desean digitalizar su atencion al cliente y eliminar costos fijos, pueden revisar la info aqui: https://botcommerce.app/lifetime-deal/aff/18573/ Saludos cordiales. Octavia McKeel Simple & Effective Beginner Workout Plan March 27, 2026 This is a really well-structured beginner workout plan—especially great for anyone starting their fitness journey at home. I like how it combines strength, cardio, and rest days to build consistency without overwhelming beginners. The gradual progression and simple exercises make it easy to follow and sustainable long term. I’ve also been following a similar routine and found this guide helpful for detailed exercise breakdowns: https://fitclub.in/blog/strength-training-exercises-workout-plan/ Fitclub https://lockhubcars.com March 25, 2026 Hey nourishmovelove.com, I’m Nad and I don’t want to sound like a salesman, but we’ve just launched, got first 1000 keychains in stock and trying to get first customers. if I give you personal 20% discount on the first item, can you help our company grow? Nad, Director of Lockhubcars Website: https://lockhubcars.com Nad William https://github.com/GrootMade/connect March 19, 2026 Hey there, We recently reviewed nourishmovelove.com and noticed a few signs that your WP setup might need attention. This is common, but outdated themes and plugins can lead to: – Security vulnerabilities and hacking risks – Slower page load times (hurting your SEO) – Broken layouts on mobile devices – Compatibility issues with newer WP versions The fix is simple. GrootMade Connect is a free WP plugin that gives you: – Instant access to thousands of updated themes and plugins – One-click installs right from your dashboard – Automatic update notifications – A growing library of fresh design templates – 100% free – no trials, no hidden fees It takes under 2 minutes to install: https://github.com/GrootMade/connect Keeping your site current protects your visitors and your reputation. Kind regards, GrootConnect Marlene Ellzey Robey March 18, 2026 Great advice and precise with a sunny atmosphere. Lindsey and Rachel are a great pair\! Louise I have abs again\! March 13, 2026 After about 10 years of really not exercising or working out, this 30-day ab challenge (along with your cardio workouts!) was just what I needed! I’m actually repeating it so I can challenge myself to not make modifications! Love all that NML offers, thank you\! Kristina AMAZING start for me\! March 12, 2026 I completed the 30 day beginner program and am working on doing it again. I haven’t lifted weights since I was in high school, 17 years ago-yikes, this was a great start and because I loved it so much I’m doing it again as I continue to get stronger\! Shantel Holy Strong Bananas March 10, 2026 This program was very challenging. I lifted the most and felt the strongest throughout Overload 30, and then repeating it. Of all the amazing NML programs I saw the biggest physical difference in my body at 56\! Jackie Mueller challenging pregnancy workout March 9, 2026 Finally I found (in my 2nd pregnancy) challenging workouts using weights as I was always a little hesistant to use weights during pregnancy. Felt great all the way through pregnancy. Thank you Lindsay. Looking forward to postpartum. Lara https://i.imgur.com/2fcidkw.jpeg March 9, 2026 neoAbio origins of life hypothasis paper update https://i.imgur.com/2fcidkw.jpeg Eugene Dunkel Just what I needed\! March 6, 2026 Not quite 50 yet, but I am already post-menopausal and this is exactly what I need. I love that I can switch up using the pdf/setting my own pace with your videos. Variety keeps me motivated and doing my own pace allows me to go heavier. Thank you!! You’re the best\! Kristin This is a part review – and question March 6, 2026 I have just started and am completing my first week. Feeling much lighter and more energetic than when I started. Q – at 59y M, and as a beginner with little weight training, which of your programs is best suited? Graduating to difficult ones later in the year. Asheesh Sharma https://prospection.homes/ March 5, 2026 Objet : Gagnez 10 h/semaine sur votre prospection (gratuit ce mois-ci) Bonjour, Et si vous arrêtiez de perdre du temps à chercher des prospects… …et commenciez à contacter \\uniquement ceux prêts à vendre ou collaborer\\ ? Sur \\\[Prospection.Homes\](https://prospection.homes/)\\, vous obtenez en 1 clic : ✅ Des fiches prospection \\B2B & B2C ultra-ciblées\\ ✅ Des emails vérifiés et prêts à l’envoi ✅ Un accompagnement sur mesure (stratégie, scripts, suivi) \\Devis gratuit\\ \\Consultation offerte\\ cette semaine ➡️ Découvrez comment \[ici\]( https://fiche.prospection.homes/ ) À très vite, Atif https://fiche.prospection.homes/ WHATSAPP : https://wa.me/212778545347 Lois Furman A realistic 50 plus workout I’ve been looking for\! March 2, 2026 I love your workout plans for over 50. I’m 65 and at this stage I just can’t do the fast pace, intense workouts anymore. I want to still strength train and feel challenged but a bit slower and structured. I can’t do the up and down and twisting and jumping anymore unfortunately. I do like to keep up with the most current exercises. Please add more\! Ann Nagle Note: Before beginning any new exercise program you should consult with your physician or midwife. The information provided with this workout challenge is intended for general information and use; it does not include specific, individualized recommendations and is not intended as medical advice. Before you begin any new exercise program Nourish Move Love, LLC recommends that you consult with your physician. Nourish Move Love, LLC primarily educates clients to assume more personal responsibility for their health by adopting a healthy and active lifestyle. This post may include affiliate links and I earn a small commission on products purchased using these links. All words and opinions are my own. Thank you for supporting Nourish Move Love.
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