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| Meta Title | Beginner Workout Plan: 4-Week Strength Training, Cardio Program |
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The hardest part of
working out consistently
? Getting started. Once you do, though, you start feeling (and soon, seeing!) the positive impact on your mind and body.
But with so many workout options out there, you might not know where to beginâthat is, until now. The
Womenâs Health
4-Week Beginner Workout Plan
takes the guesswork out of starting your fitness journey. This comprehensive program guides you through strength and cardio workouts that only take between 20 and 45 minutes. And, of course, it answers every burning question you could have about starting a fitness routine.
Jump to:
4-Week Beginner Workout Plan Schedule
Full-Body Strength I
Full-Body Strength II
Full-Body Strength III
Cooldown
Movements to Master
Frequently Asked Questions
No matter your age or experience, starting an exercise routine has many benefits, says Kristen McParland, a NASM-certified personal trainer and nutrition coach.
Building muscle
increases total-body strength; your bones, ligaments, and tendons get healthier; and even your
blood pressure
and
immunity may improve
.
Meet the Trainers:
Kristen McParland
, CPT, is a NASM-certified personal trainer and certified nutrition coach with more than 10 years of experience. She created the programming for the Women's Health+ 4-Week Beginner Workout Plan.
Claudette Sariya
, CPT, is a NASM-certified personal trainer at LifeTime in NYC, and alum of the
Womenâs Health/Menâs Health Strength in Diversity initiative
.
Over the next four weeks, youâll follow a specific plan each day, focusing either on strength training, optional cardio, active recovery, or rest (more on these, below). Each strength workout includes a warm-up and a cooldown (which you can use on cardio days, too). Get ready to sweat smart.
Strength Training Day
Simply follow the instructions of each full-body strength training workout in the
Women's Health
+ Beginner Workout Plan. You can find detailed how-to instructions for each exercise in the Exercise Guide section of the PDF, and you can also watch short follow-along videos for each move later in this article.
Equipment Needed:
Dumbbells, kettlebells, a step or box, and a slam ball. Donât have access to a kettlebell or slam ball? Don't worryâyou can still do those exercises with a dumbbell.
Optional Cardio/Steps Day
Cardio
is important for everyone, regardless of fitness level or routine. Thatâs because when youâre lifting heavy, your heart needs to be able to take on that stress. Training cardioâthrough running, cycling, or brisk walkingâwill help improve your
heart strength
.
If youâre a beginner when it comes to cardio, simply start at your own pace and build. Complete 20 to 30 minutes of cardio you enjoy, be it running, biking, cycling, rowing, or using the
elliptical
or
stair climber
. No matter which form of cardio you choose, start with interval training: exert yourself for 30 seconds, then go at a light pace for 1 to 2 minutes, alternating the pattern for a total of 20 minutes. The goal is to âget your heart rate up, but then pull it back and recover,â McParland says. Eventually, youâll be able to decrease the walk time and maintain that higher-intensity movement for 15 to 20 minutes without a break.
Active Rest Day
Your activity on this day is up to you. The goal is to do some kind of low-intensity movement lasting 20 minutes. Some ideas: outdoor walk or hike, bike ride,
incline treadmill walk
,
yoga
, or
Pilates class
.
Recovery Day
Take this day to relax so your muscles have time to repair. Still, if your body is craving some type of activity for recovery, you could stretch, go for a walk, or even try a treatment like a massage, sauna, or cold-plunge session.
Download The WH+ 4-Week Beginner Workout Plan
Week One
Complete the five programmed workouts when itâs convenient for you. Focus on your form and take your two rest days when you need them to recover.
Week Two
If you completed all the workouts in Week 1, repeat them during Week 2, adjusting one variable in your routine, McParland says: the number of reps or sets, the weight, the speed of the moves (slower is harder). If you missed a workout, donât stress. Refocus on completing all of the Week 1 workouts before making any of the changes above.
Week Three
Youâve officially done two full weeks of this workout planânice job! During this third week, repeat the workouts from Week 2 in exactly the same way or adjusting one variable again (reps or sets, weight, range of motion, speed, rest periods). If you feel youâre crushing it and are ready to level up, try the third full-body strength workout.
Week Four
Still going strong? Thought so! Hit all six workouts and adjust one variable per workout for an extra challenge (reps or sets, weight, range of motion, speed, rest time). You can also ramp up your cardio time (to 30â40 minutes) or speed, shorten rest intervals (for interval training), or raise your step goal by 10 percent (e.g., if your daily step goal was 5,000 a day, make it 5,500).
Ready to become your strongest self? Download the
WH+ 4-Week Beginner Workout Plan
now.
Ahead, you'll find detailed how-to instructions and short follow-along videos for each of the full-body strength training workouts (including warm-ups and cooldowns) in the
Women's Health+ 4-Week Beginner Workout Plan
.
Full-Body Strength I
Warm-Up
Cardio I
(2 minutes):
Before you begin stretching, get your blood flowing with a quick burst of cardio. You can opt for jumping jacks, high knees, air squats, or a short treadmill jog or stationary bike session.
Dynamic Stretching
(4â6 minutes):
Complete 2 or 3 rounds of the dynamic stretches below. These exercises will loosen your muscles, allowing you to move your body parts through their full range of motion before you start strength training.
Bottoms-Up Squat (30â45 seconds)
How to:
Stand with feet wider than hips, arms raised toward ceiling, and toes slightly pointed out.
Fold forward at your hips and touch hands to toes.
Maintaining a straight spine, sink butt back and down into a deep squat.
Raise arms up toward ceiling as you push through heels to return to standing.
TYW (30â45 seconds)
Stand with feet hip-width apart, then hinge at hips to bring your torso slightly forward.
Keep your back straight as you extend arms out to sides to form a T.
Maintaining your body position, swing arms up so your upper arms align with your ears, forming a Y.
Keeping core engaged the entire time, bend elbows to waist and retract shoulder blades to form a W.
Inchworm (30â45 seconds)
How to:
Stand with feet hip-width apart.
Hinge at hips, lowering down (imagine yourself doing a deadlift) until hands reach the floor.
Crawl hands forward, keeping legs straight and hips lifted until your body is in a high plank.
Reverse movement to return to start.
Cardio II
(5 minutes):
Continue with 5 minutes of cardio of your choice, like walking, jogging, rowing, biking, elliptical, or jumping rope.
Your rate of perceived exertion (RPE)
should be a 5 or 6 on a scale of 10, meaning you can speak in full sentences as you do the cardio and could maintain that level of effort for a longer time if needed.
Superset 1
(2 Rounds)
Perform each exercise for the suggested number of reps. Rest 20 to 30 seconds between rounds and 1 minute between supersets and tri-sets.
Goblet Squat (10â12 reps)
How to:
Stand with feet slightly wider than hip-width apart, holding a kettlebell or dumbbell in front of your chest with elbows pointing toward the floor.
Push hips back and bend knees to lower into a squat.
Press through heels to return to start.
Thatâs 1 rep.
Single Arm Bent-Over Row (10â12 reps per side)
How to:
Stand with feet hip-width apart, holding a dumbbell in your right hand.
Hinge forward at hips, holding left arm straight out in front of you for balance or resting left hand on a bench for support.
Bend right elbow, raising it toward ceiling and rowing dumbbell up until wrist is near hip bone.
Reverse movement to return to start.
Thatâs 1 rep.
Complete 10 to 12 reps, then repeat on other side.
Superset 2
(2 Rounds)
Perform each exercise for the suggested number of reps. Rest 20 to 30 seconds between rounds and 1 minute between supersets and tri-sets.
Step-Up (6â8 reps per side)
How to:
Stand facing a box, step, or stairs, and hold dumbbells at sides.
Place left foot on the box/step, and keep right foot on the floor.
Pushing through left foot, step up until youâre on top of the box/step/stair.
Drive right knee up until it forms a 90-degree angle.
Pause, then reverse the motion to return to starting position.
Thatâs 1 rep.
Complete 6 to 8 reps, then repeat on other side.
Single-Arm Shoulder Press (6â8 reps per side)
How to:
Stand with feet hip-width apart, holding a dumbbell in right hand at shoulder height.
Engage glutes and press right arm overhead until elbow is straight and right biceps is next to ear.
Lower arm with control.
Thatâs 1 rep.
Complete 6 to 8 reps, then repeat on other side.
Tri-Set 1
(2-3 Rounds)
Perform each exercise for the suggested number of reps. Rest 20 to 30 seconds between rounds and 1 minute between supersets and tri-sets.
Incline Pushup (5â10 reps)
How to:
Start in a high plank position with hands on an elevated surface and feet slightly wider than hips. Imagine wrapping shoulders back, keeping ribcage knit together, and engaging core. (Option to start on knees or full plank on a flat surface depending on your current strength.)
Bend elbows and lower chest as much as possible.
Push into entire hand and press yourself back up.
That's 1 rep.
Marching Glute Bridge (8â10 reps)
How to:
Lie faceup with knees bent and feet flat on the floor.
Press into heels to raise hips up toward the ceiling until you form a straight line from
knees to hips to head.
Maintaining the hip position, raise right foot a few inches off of the floor, then lower it back to the floor.
Repeat on other side.
That's 1 rep.
Single-Arm Farmer's Carry (30 seconds per side)
How to:
Stand with feet hip-width apart, holding a weight in right hand.
Tighten armpits and make sure shoulders are pulled back to activate the muscles in the rotator cuff area.
Take small steps forward to walk around your space.
Continue walking for 30 seconds, then repeat on other side.
Full-Body Strength II
Warm-Up
Cardio I (2 minutes):
Perform a quick burst of cardio to get your blood flowing. You can do the same exercise you did in the Warm-Up for Full-Body Strength I or try something new
Dynamic Stretching (4
â
6 minutes):
Continue warming up with 2 or 3 rounds of the following dynamic stretches.
T Spine Rotation (30 seconds per side)
How to:
Start in tabletop positionâthat is, on hands and knees, with knees under hips and hands under shoulders.
Twist torso to the right and raise right hand toward ceiling, looking up toward hand.
Reverse movement to return to start.
Continue for 30 seconds, then repeat on other side.
Downward Dog (60 seconds)
How to:
Start in a plank position.
Lift hips up and back, sinking heels toward floor, until body forms an upside-down V shape.
Press shoulders away from ears and relax neck.
Spread fingers wide on mat, with palms pressed against the floor.
Hold the position for 30 seconds, then pedal feet for added hamstring and calf
stretch for an additional 30 seconds.
Dead Bug (30 seconds)
How to:
Lie faceup on floor with arms and legs in the air, elbows straight and knees bent 90 degrees.
Press lower back into floor and brace your core.
Slowly lower right leg until heel nearly touches the floor.
As you do this, simultaneously lower left arm backward past your head until hand nearly touches the floor behind you.
Pause, then, with control, reverse movement to return to start.
Repeat with opposite leg and arm.
Good Morning (30 seconds)
How to:
Stand with feet hip-width apart and place hands behind head.
Hinge forward at hips with soft knees, bringing chest toward the floor while keeping your back straight. You should feel a stretch in your hamstrings.
Reverse motion to return to start.
Continue for 30 seconds, stopping just before you feel that your back may start to round.
Cardio II (5 minutes):
Continue with 5 minutes of your choice of cardio, whether walking, jogging, rowing, biking, elliptical, or jumping rope. Your RPE should again be at a 5 or 6.
Superset 1
(2 Rounds)
Perform each exercise for the suggested number of reps. Rest 20 to 30 seconds between rounds and 1 minute between supersets and tri-sets.
Deadlift (10â12 reps)
How to:
Stand with feet hip-width apart, holding a dumbbell in each hand.
Hinge at hips and lower down, with a slight bend in your knees, until dumbbells reach mid-calf.
Maintain a neutral spine by looking forward, not up.
Keep shoulders back, then squeeze glutes and core as you stand up straight, tucking your pelvis and lifting the dumbbells back as you stand.
Pause for a moment at the top.
Thatâs 1 rep.
Floor Press
(10â12 reps)
How to:
Lie faceup with knees bent and feet flat on floor.
Hold a pair of dumbbells above your shoulders with straight arms.
Bend elbows out to side to lower dumbbells, with control, until upper arms touch the
floor. (Forearms should remain perpendicular to the floor throughout the movement.)
Reverse movement to return to start.
Thatâs 1 rep.
Superset 2
(2 Rounds)
Perform each exercise for the suggested number of reps. Rest 20 to 30 seconds between rounds and 1 minute between supersets and tri-sets.
Bodyweight Split Squat
(6â8 reps per side)
How to:
Stand, then step one foot forward as far as you can while keeping both heels planted on the floor with toes pointed forward.
Clasp your hands in front of you and maintain an upright torso as you bend both knees, allowing the back heel to come off the floor as you shift your weight down into the heel of the front leg.
Lower until your back shin and front thigh are parallel to the floor, then pause.
Drive through your front heel to stand and return to start.
Thatâs 1 rep.
Complete 6 to 8 reps, then repeat on other side.
Bent-Over Reverse Fly
(6â8 reps)
How to:
Stand with feet hip-width apart and knees slightly bent, holding a dumbbell in each hand.
Hinge forward at hips and let arms hang straight down from shoulders, palms facing each other.
Squeeze shoulder blades together and raise arms out to the sides, like a bird flapping its wings. (Nothing should move except your arms and shoulders).
Lower arms back down with control.
That's 1 rep.
Tri-Set 1
(2â3 Rounds)
Perform each exercise for the suggested number of reps. Rest 20 to 30 seconds between rounds and 1 minute between supersets and tri-sets.
Side Plank (20 seconds per side)
How to:
Lie on your side with one forearm flat on the floor, your bottom elbow lined up directly under your shoulder, and both legs extended in a long line. Feet can either be staggered for more stability or stacked for more of a challenge.
Engage core and lift hips off the floor, forming a straight line from head to feet.
Your top hand can hold the side of your hip (easier) or reach up to the ceiling (harder).
Hold for 20 seconds, then repeat on other side.
Kettlebell/Dumbbell Halo (4 reps per side)
How to:
Stand with feet hip-width apart, holding a kettlebell or dumbbell in both hands.
Raise the kettlebell or dumbbell so itâs in front of your chest with elbows bent.
Keeping both elbows bent, slowly circle the kettlebell or dumbbell around your head to your right.
Thatâs 1 rep.
Complete 4 reps, then reverse direction and repeat.
Overhead Slam (20 seconds)
How to:
Stand with feet hip-width apart, a soft bend in knees, and core engaged, while holding a slam ball at your chest with both hands. (Option to use a pillow.)
Rise up tall on your toes and extend arms overhead holding the slam ball.
Bend at your hips (hinging forward slightly), and exhale as you slam the ball on to the floor directly in front of you. Be careful not to arch your back.
Catch the ball on the bounce while lowering back into a squat position.
Thatâs 1 rep.
Repeat for 20 seconds.
If you don't have a slam ball, try this alternative move:
Kettlebell/Dumbbell Snatch (20 seconds per side)
How to:
Stand with feet hip-width apart, toes pointing slightly outward.
Bend at hips and knees to sit into a squat, and grab the kettlebell or dumbbell with your right hand via an overhand grip.
With a slightly explosive movement, stand up and pull right elbow high toward the ceiling, using left arm for balance.
When the kettlebell/dumbbell rises to just above your chest, tuck right elbow under to rotate your palm so it faces outward, the kettlebell/dumbbell flipping backward to rest on the right forearm.
Drive your arm upward until it is fully extended and the kettlebell/dumbbell is directly above your right shoulder.
Gently reverse motion to return to start, with the kettlebell/dumbbell between the feet.
Thatâs 1 rep.
Continue for 20 seconds, then repeat on other side.
Full-Body Strength III
Warm-Up
Cardio I (2 minutes):
Start with a quick burst of cardio through jumping jacks, high knees, air squats, or a short treadmill jog or stationary bike session. This is a great opportunity to experiment with a new form of cardio if you stuck to the same exercise during previous Warm-Ups.
Dynamic Stretching (4â6 minutes):
Then, do 2 or 3 rounds of the following dynamic stretches.
Lateral Lunge (30 seconds per side)
How to:
Stand with feet hip-width apart, toes pointed straight forward.
Step as far to the right as possible with right foot.
Engage through right heel as you drop hips down and back while keeping left leg straight, stretching your groin muscles in left leg and keeping the soles of both feet on the floor and toes pointed straight forward. Make sure right knee is tracking over right foot throughout the whole motion.
Powerfully âpunchâ your heel into the floor to push yourself back to the full standing start position.
Continue on the same side for 30 seconds, then repeat on other side.
Glute Bridge (30 seconds)
How to:
Lie faceup with feet flat against the floor and knees bent.
Squeeze your glutes as you raise your hips off the floor until your body forms a straight line from knees to shoulders.
Pause at the top, then reverse motion to return to start.
Overhead Press (30 seconds)
How to:
Stand with feet hip-width apart and holding a light kettlebell or dumbbell in one hand at shoulder height, with opposite hand hanging down by your side or on your hip.
Press the kettlebell or dumbbell straight up until your biceps is next to your ear, with elbow extended overhead.
Lower the kettlebell or dumbbell with control back to shoulder height.
Cardio II (5 minutes):
Continue with 5 minutes of cardio of your choice, whether walking, jogging, rowing, biking, elliptical, or jumping rope. Your RPE should again be at 5 or 6.
Superset 1
(2 Rounds)
Perform each exercise for the suggested number of reps. Rest 20 to 30 seconds between rounds and 1 minute between supersets and tri-sets.
Weighted Lateral Lunge (10â12 reps per side)
How to:
Hold kettlebell or dumbbell at chest level in a goblet position or in front of your body with arms extended.
With both feet facing forward under your hips, step one foot out laterally until youâre in a very wide stance, bending that knee until butt is parallel to knee.
Drive through the foot of your bent leg to reverse movement and return to start.
Thatâs 1 rep.
Complete 10 to 12 reps, then repeat on other side.
Shoulder Press
(10â12 reps)
How to:
Stand with feet hip-width apart, holding a dumbbell in each hand.
Place the weights on your shoulders with palms facing each other and elbows pointing toward the floor.
Press both weights overhead until elbows are fully extended and biceps are near your ears. (Option to alternate pressing one dumbbell at a time).
Lower with control to return to start.
Thatâs 1 rep.
Superset 2
(2 Rounds)
Perform each exercise for the suggested number of reps. Rest 20 to 30 seconds between rounds and 1 minute between supersets and tri-sets.
Weighted Hip Thrust
(10â12 reps)
How to:
Sit on your knees and hold one dumbbell on hips.
Lower hips to your feet, keeping chest tall.
Drive through your feet and glutes until hips are extended and youâre back at the starting position.
That's 1 rep.
Upright Row (10â12 reps)
How to:
Stand with feet hip-width apart, legs straight, a dumbbell in each hand, with palms facing toward body and weights touching quads.
Pull elbows up and out wide to lift the dumbbells to chest level.
Reverse movement to return to start.
Thatâs 1 rep.
Tri-Set 1
(2 Rounds)
Perform each exercise for the suggested number of reps. Rest 20 to 30 seconds between rounds and 1 minute between supersets and tri-sets.
Lateral Raise (10â12 reps)
How to:
Stand with feet hip-width apart, holding a dumbbell in each hand with arms down at sides. (Option to start in a kneeling position instead).
Keeping shoulders back and down, raise arms out wide until parallel to the floor.
Lower arms slowly to return to start.
Thatâs 1 rep.
Kneeling Cross-Body Biceps Curl
(10â12 reps)
How to:
Kneel on floor with knees hip-width apart, holding a dumbbell in each hand. Palms should be resting against the front of thighs.
Keeping right elbow glued to your side, raise the right dumbbell toward left shoulder.
Reverse movement slowly to return to start.
Repeat on left side.
Thatâs 1 rep.
Bicycle Crunch
(10â12 reps)
How to:
Lie faceup on the floor with your lower back pressed into the mat.
Interlace your fingers to create a cradle and place hands behind head. Elbows should be out of your peripheral vision.
Float legs up to a tabletop position, ankles in line with knees, then engage abdominals as you lift your head, so shoulder blades are hovering off the floor.
Straighten left leg while simultaneously turning upper body right, bringing left elbow toward right knee. (Twist at your ribs and lead with your shoulder rather than your elbow.)
Switch and repeat on other side.
Thatâs 1 rep.
Cooldown
After every workout, youâll complete the same cooldown using the following exercises to transition back into the rest of your day.
World's Greatest Stretch (30 seconds per side)
How to:
Start in high plank with a flat back and wrists under shoulders.
Step left foot forward and plant it outside left hand to achieve a deep lunge position. Right knee can be straight or slightly bent resting down on the mat.
Lift the left hand from the mat, bend the left elbow, then touch the left forearm to the mat between the left foot and right hand. Hold position for 1 second.
Rotate trunk toward the left and reach left hand toward the ceiling.
Hold this position for 1 second.
Thatâs 1 rep.
Repeat sequence for 30 seconds.
Return to high plank and repeat on other side.
Hip Flexor Stretch (30 seconds per side)
How to:
Start in a half-kneeling position with right foot forward and left knee on floor.
Place hands on right knee for stability, then press hips forward slightly and engage left glute as you stretch into the front of left hip.
Hold for 30 seconds.
Step right leg back into a kneeling position, then step left foot forward to a half-kneeling position.
Repeat on other side.
Side Stretch (30 seconds per side)
How to:
Start in a half-kneeling position with left foot forward, knee bent. The right knee rests on the floor, either directly beneath your torso or slightly behind.
With hands on hips, tilt your pelvis so the bottom is slightly forward and the top is slightly back (a âposterior pelvic tiltâ positionâimagine âundoingâ the arch in your lower back).
Reach right arm overhead and to the left until you feel a stretch in your right-side trunk muscles.
Hold position for 1 or 2 seconds, then return to start.
That's 1 rep.
Complete as many reps as possible within 30 seconds, trying to go a bit deeper with each rep.
Repeat on other side.
Hips-Back Single-Leg Hamstring Stretch (30 seconds per side)
How to:
Stand with feet hip-width apart.
Step forward with right foot, pressing heel into floor.
Push hips back and straighten right leg, feeling the stretch in your right hamstrings.
Flex right foot to get into a deeper stretch, then hold for 30 seconds.
Reverse movement to return to start. Repeat on other side.
Downward Dog (60 seconds)
How to:
Start in a plank position.
Lift hips up and back, sinking heels toward floor, until body forms an upside-down V shape.
Press shoulders away from ears and relax neck.
Spread fingers wide on mat, with palms pressed against the floor.
Hold the position for 30 seconds, then pedal feet for added hamstring and calf stretch for an additional 30 seconds.
Cobra (30 seconds)
How to:
Lie facedown on floor, with palms flat on the floor by your ribs, elbows bent.
Lift shoulders and head a few inches above the mat, gaze focused just in front of nose, so spine stays neutral.
Push through palms to raise upper body higher and hold for 30 seconds. Stop if lower back hurts.
Childâs Pose (30 seconds)
How to:
Start in a kneeling position with knees slightly wider than hips, shins flat on floor.
Sit back to rest butt on heels, then walk hands forward until your stomach is resting against your thighs and your arms are flat on the floor.
Lower head to rest forehead on floor. Hold for 30 seconds.
Behind-the-Back Stretch (30 seconds)
How to:
Stand upright with feet hip-width apart and arms relaxed by sides.
Clasp hands behind back, so fingers are interlocked.
Keeping hands clasped, draw shoulder blades together as you try to reach hands behind you and hold. You should feel a stretch in your shoulders and chest.
Hold for 30 seconds.
Pigeon Pose (30 seconds per side)
How to:
Start in a low lunge with right leg forward and bent 90 degrees, left leg back.
Reach forward to place hands on mat shoulder-width apart, right hand just in front of right foot.
Slide right foot to the left until it is behind your left hand, then lower hips to the mat. Shin should be parallel to the top of the mat.
Scoot left leg back, if needed, for extra room, then unflex foot, so top of foot is flat on mat. Make sure left toes, heel, ankle, knee, and hip are all in a straight line.
Square hips and keep shoulders over hips, then hold the pose for 30 seconds.
Repeat on other side.
Forward Fold (30 seconds)
How to:
Stand upright with feet hip-width apart.
Fold forward at waist, bending knees as much as necessary until palms are flat on floor.
Hold for 30 seconds.
Quad Stretch (30 seconds per side)
How to:
Stand with feet hip-width apart (near a chair or wall for stability, if needed).
Take hold of the top of your right foot and bend right knee, bringing right foot toward right glutes.
Raise opposite arm for stability, and hold for 30 seconds.
Repeat on other side.
Figure Four (30 seconds)
How to:
Lie faceup on floor, bend knees to 90 degrees, then lift feet off floor until knees are directly above hips.
Place left ankle on right thigh (just above knee) and interlace hands behind right hamstring.
Draw right knee toward chest, feeling right hip and glutes opening.
Hold for a few breaths, then release and repeat on other side.
Thatâs 1 rep.
Complete as many reps as possible within 30 seconds.
Triceps Stretch (30 seconds per side)
How to:
Kneel with arms by sides.
Raise right arm straight up, then bend at elbow until right palm is behind head.
Place left hand on right elbow and gently draw right arm back and toward the left. Stop when you feel a stretch in the back of right arm.
Hold for 30 seconds, then repeat on other side.
Shoulder Mobility Stretch (30 seconds per direction)
How to:
Stand with feet hip-width apart and arms at sides.
Take a deep breath in as you lift shoulders up toward ears.
Roll shoulders forward, down, and back in a smooth, circular motion.
Thatâs 1 rep.
Complete as many reps as possible within 30 seconds. Repeat in the opposite direction.
Tips For Beginning a Workout Plan
Set reasonable goals.
Specifically, determine an achievable number of
days to work out
âbut you're also going to want to consider how much time you can devote to a sweat sesh too. âItâs really difficult for a beginner to go from zero days to five,â McParland says. âStart small and build.â You can always add more days (and time!) as you go.
Pick the time of day thatâs best for you.
Some people love working out in
the morning, while others prefer to exercise in the evening. The so-called
âbest time to work outâ
depends on whatâs best for you and your body, McParland says. Feel free to play with your schedule to see what works.
Then, stick to your schedule.
Once you decide on the best time of day, add your
workouts to your calendar as if they were meetings, because it âhelps you get into a routine,â McParland says. You wouldnât cancel a meeting with your boss or lunch with a friend at the last minute, so donât cancel on yourself.
Listen to your body.
If you need a
rest day
, take it. If your body is craving more movement (cardio or strength training), add another day each week when youâre ready.
Fuel properly.
McParland recommends eating three meals a day and
prioritizing protein intake
. Why?
Protein
is necessary to increase your energy, which not only reduces fatigue but also helps you push hard in your workouts, she says. A good rule of thumb: Aim to
eat 20 to 30 grams of protein per meal
to stimulate muscle growth.
Focus on yourself.
âDonât compare your journey or progress to anyone elseâs, even other beginners,â McParland says. âComparison is the thief of joy.â Heard that!
Movements to Master
Another tip: Familiarize yourself with the foundational movement patterns of strength training. These are the patterns youâll want to hit every week:
Push:
Any movement that involves pushing something away from your body.
Examples:
pushups
, bench presses, shoulder presses, and overhead presses.
Pull:
A movement in which you pull something toward your body. Examples:
chinups and bent-over rows.
Squat:
When you lower your hips and then stand back up. Examples: pulse squats, sumo squats, and kettlebell squats.
Lunge:
Standing with your legs apart, either in a lateral position or with one foot staggered in front of the other, then shifting your weight onto them one at a time, and then returning to a stand. Examples: split squats and lateral lunges.
Hinge:
Any movement that requires you to hinge from your hips. Examples:
deadlifts, single-leg deadlifts, sumo deadlifts, and kettlebell swings.
Carry:
A move that involves carrying a heavy weight around, like a dumbbell or kettlebell. Examples: farmerâs carry, single-arm carry, and overhead carry.
Frequently Asked Questions
 Addison Aloian is the associate health & fitness editor at Womenâs Health, where she writes and edits across the health, weight loss, and fitness verticals. Sheâs also a certified personal trainer through the National Academy of Sports Medicine (NASM). In her free time, you can find her lifting weights at the gym, running on the West Side Highway in New York Cityâshe recently completed her first marathon, the 2025 New York City Marathonâand watching (and critiquing!) the latest movies that have garnered Oscars buzz. In addition to Women's Health, sheâs made an appearance on the Oprah Podcast and her work has also appeared in Allure, StyleCaster, L'Officiel USA, V Magazine, VMAN, and more. |
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3. [âWomenâs Healthâ Beginner Workout Plan: 4-Week Strength Training And Cardio Program, From A Trainer](https://www.womenshealthmag.com/fitness/a42803758/beginner-workout-plan/)
# âWomenâs Healthâ Beginner Workout Plan: 4-Week Strength Training And Cardio Program, From A Trainer
Those gains are just around the corner.
By [Addison Aloian, NASM-CPT](https://www.womenshealthmag.com/author/246402/addison-aloian/ "Addison Aloian, NASM-CPT")
Updated: Mar 09, 2026 3:59 PM EDT
The hardest part of [working out consistently](https://www.womenshealthmag.com/fitness/a36620732/how-long-does-it-take-to-see-workout-results/)? Getting started. Once you do, though, you start feeling (and soon, seeing!) the positive impact on your mind and body.
But with so many workout options out there, you might not know where to beginâthat is, until now. The [*Womenâs Health* 4-Week Beginner Workout Plan](https://hmg-prod.s3.amazonaws.com/files/240528p-4-week-beginner-workout-plan-final-675c9a9b9055f.pdf) takes the guesswork out of starting your fitness journey. This comprehensive program guides you through strength and cardio workouts that only take between 20 and 45 minutes. And, of course, it answers every burning question you could have about starting a fitness routine.
## Jump to:
- [4-Week Beginner Workout Plan Schedule](https://www.womenshealthmag.com/fitness/a42803758/beginner-workout-plan/#4-week-beginner-workout-plan-schedule)
- [Full-Body Strength I](https://www.womenshealthmag.com/fitness/a42803758/beginner-workout-plan/#full-body-strength-i)
- [Full-Body Strength II](https://www.womenshealthmag.com/fitness/a42803758/beginner-workout-plan/#full-body-strength-ii)
- [Full-Body Strength III](https://www.womenshealthmag.com/fitness/a42803758/beginner-workout-plan/#full-body-strength-iii)
- [Cooldown](https://www.womenshealthmag.com/fitness/a42803758/beginner-workout-plan/#cooldown)
- [Movements to Master](https://www.womenshealthmag.com/fitness/a42803758/beginner-workout-plan/#movements-to-master)
- [Frequently Asked Questions](https://www.womenshealthmag.com/fitness/a42803758/beginner-workout-plan/#frequently-asked-questions)
No matter your age or experience, starting an exercise routine has many benefits, says Kristen McParland, a NASM-certified personal trainer and nutrition coach. [Building muscle](https://www.womenshealthmag.com/fitness/a42447798/how-to-build-muscle/) increases total-body strength; your bones, ligaments, and tendons get healthier; and even your [blood pressure](https://www.womenshealthmag.com/health/a35427762/how-to-lower-blood-pressure-naturally/) and [immunity may improve](https://www.womenshealthmag.com/health/a32475295/how-to-boost-immune-system/).
**Meet the Trainers:** [Kristen McParland](https://kristenfitpro.com/), CPT, is a NASM-certified personal trainer and certified nutrition coach with more than 10 years of experience. She created the programming for the Women's Health+ 4-Week Beginner Workout Plan. [Claudette Sariya](https://www.yearofclaude.com/), CPT, is a NASM-certified personal trainer at LifeTime in NYC, and alum of the [Womenâs Health/Menâs Health Strength in Diversity initiative](https://www.womenshealthmag.com/fitness/g44070345/strength-in-diversity-2023-class/).
Over the next four weeks, youâll follow a specific plan each day, focusing either on strength training, optional cardio, active recovery, or rest (more on these, below). Each strength workout includes a warm-up and a cooldown (which you can use on cardio days, too). Get ready to sweat smart.
## **Strength Training Day**
Simply follow the instructions of each full-body strength training workout in the *Women's Health*\+ Beginner Workout Plan. You can find detailed how-to instructions for each exercise in the Exercise Guide section of the PDF, and you can also watch short follow-along videos for each move later in this article.
**Equipment Needed:** Dumbbells, kettlebells, a step or box, and a slam ball. Donât have access to a kettlebell or slam ball? Don't worryâyou can still do those exercises with a dumbbell.
## **Optional Cardio/Steps Day**
[Cardio](https://www.womenshealthmag.com/fitness/a69029353/how-much-cardio-to-do-for-results/) is important for everyone, regardless of fitness level or routine. Thatâs because when youâre lifting heavy, your heart needs to be able to take on that stress. Training cardioâthrough running, cycling, or brisk walkingâwill help improve your [heart strength](https://www.womenshealthmag.com/health/a70290645/best-cardiologist-tips-for-heart-health/).
If youâre a beginner when it comes to cardio, simply start at your own pace and build. Complete 20 to 30 minutes of cardio you enjoy, be it running, biking, cycling, rowing, or using the [elliptical](https://www.womenshealthmag.com/fitness/a64726984/elliptical-benefits-low-impact-cardio/) or [stair climber](https://www.womenshealthmag.com/fitness/a64312264/i-tried-stairmaster-everyday-for-two-weeks/). No matter which form of cardio you choose, start with interval training: exert yourself for 30 seconds, then go at a light pace for 1 to 2 minutes, alternating the pattern for a total of 20 minutes. The goal is to âget your heart rate up, but then pull it back and recover,â McParland says. Eventually, youâll be able to decrease the walk time and maintain that higher-intensity movement for 15 to 20 minutes without a break.
## **Active Rest Day**
Your activity on this day is up to you. The goal is to do some kind of low-intensity movement lasting 20 minutes. Some ideas: outdoor walk or hike, bike ride, [incline treadmill walk](https://www.womenshealthmag.com/fitness/a44176037/12-3-30-treadmill-workout/), [yoga](https://www.womenshealthmag.com/fitness/a65403319/walking-yoga/), or [Pilates class](https://www.womenshealthmag.com/fitness/a63652452/i-did-pilates-every-day/).
## **Recovery Day**
Take this day to relax so your muscles have time to repair. Still, if your body is craving some type of activity for recovery, you could stretch, go for a walk, or even try a treatment like a massage, sauna, or cold-plunge session.
[Download The WH+ 4-Week Beginner Workout Plan](https://hmg-prod.s3.amazonaws.com/files/240528p-4-week-beginner-workout-plan-final-675c9a9b9055f.pdf)
***
## **4-Week Beginner Workout Plan Schedule**
## **Week One**
Complete the five programmed workouts when itâs convenient for you. Focus on your form and take your two rest days when you need them to recover.
## Week Two
If you completed all the workouts in Week 1, repeat them during Week 2, adjusting one variable in your routine, McParland says: the number of reps or sets, the weight, the speed of the moves (slower is harder). If you missed a workout, donât stress. Refocus on completing all of the Week 1 workouts before making any of the changes above.
## Week Three
Youâve officially done two full weeks of this workout planânice job! During this third week, repeat the workouts from Week 2 in exactly the same way or adjusting one variable again (reps or sets, weight, range of motion, speed, rest periods). If you feel youâre crushing it and are ready to level up, try the third full-body strength workout.
## Week Four
Still going strong? Thought so! Hit all six workouts and adjust one variable per workout for an extra challenge (reps or sets, weight, range of motion, speed, rest time). You can also ramp up your cardio time (to 30â40 minutes) or speed, shorten rest intervals (for interval training), or raise your step goal by 10 percent (e.g., if your daily step goal was 5,000 a day, make it 5,500).
Ready to become your strongest self? Download the [WH+ 4-Week Beginner Workout Plan](https://hmg-prod.s3.amazonaws.com/files/240528p-4-week-beginner-workout-plan-final-675c9a9b9055f.pdf) now.
***
Ahead, you'll find detailed how-to instructions and short follow-along videos for each of the full-body strength training workouts (including warm-ups and cooldowns) in the [Women's Health+ 4-Week Beginner Workout Plan](https://hmg-prod.s3.amazonaws.com/files/240528p-4-week-beginner-workout-plan-final-675c9a9b9055f.pdf).
## **Full-Body Strength I**
## **Warm-Up**
**Cardio I** **(2 minutes):** Before you begin stretching, get your blood flowing with a quick burst of cardio. You can opt for jumping jacks, high knees, air squats, or a short treadmill jog or stationary bike session.
**Dynamic Stretching** **(4â6 minutes):** Complete 2 or 3 rounds of the dynamic stretches below. These exercises will loosen your muscles, allowing you to move your body parts through their full range of motion before you start strength training.
## Bottoms-Up Squat (30â45 seconds)
**How to:**
1. Stand with feet wider than hips, arms raised toward ceiling, and toes slightly pointed out.
2. Fold forward at your hips and touch hands to toes.
3. Maintaining a straight spine, sink butt back and down into a deep squat.
4. Raise arms up toward ceiling as you push through heels to return to standing.
## **TYW (30â45 seconds)**
1. Stand with feet hip-width apart, then hinge at hips to bring your torso slightly forward.
2. Keep your back straight as you extend arms out to sides to form a T.
3. Maintaining your body position, swing arms up so your upper arms align with your ears, forming a Y.
4. Keeping core engaged the entire time, bend elbows to waist and retract shoulder blades to form a W.
## **Inchworm (30â45 seconds)**
**How to:**
1. Stand with feet hip-width apart.
2. Hinge at hips, lowering down (imagine yourself doing a deadlift) until hands reach the floor.
3. Crawl hands forward, keeping legs straight and hips lifted until your body is in a high plank.
4. Reverse movement to return to start.
**Cardio II** **(5 minutes):** Continue with 5 minutes of cardio of your choice, like walking, jogging, rowing, biking, elliptical, or jumping rope. [Your rate of perceived exertion (RPE)](https://www.womenshealthmag.com/fitness/a41578244/what-is-rpe-meaning/) should be a 5 or 6 on a scale of 10, meaning you can speak in full sentences as you do the cardio and could maintain that level of effort for a longer time if needed.
## **Superset 1** (2 Rounds)
Perform each exercise for the suggested number of reps. Rest 20 to 30 seconds between rounds and 1 minute between supersets and tri-sets.
## **Goblet Squat (10â12 reps)**
**How to:**
1. Stand with feet slightly wider than hip-width apart, holding a kettlebell or dumbbell in front of your chest with elbows pointing toward the floor.
2. Push hips back and bend knees to lower into a squat.
3. Press through heels to return to start. **Thatâs 1 rep.**
## **Single Arm Bent-Over Row (10â12 reps per side)**
**How to:**
1. Stand with feet hip-width apart, holding a dumbbell in your right hand.
2. Hinge forward at hips, holding left arm straight out in front of you for balance or resting left hand on a bench for support.
3. Bend right elbow, raising it toward ceiling and rowing dumbbell up until wrist is near hip bone.
4. Reverse movement to return to start. **Thatâs 1 rep.**
5. Complete 10 to 12 reps, then repeat on other side.
## **Superset 2** (2 Rounds)
Perform each exercise for the suggested number of reps. Rest 20 to 30 seconds between rounds and 1 minute between supersets and tri-sets.
## **Step-Up (6â8 reps per side)**
**How to:**
1. Stand facing a box, step, or stairs, and hold dumbbells at sides.
2. Place left foot on the box/step, and keep right foot on the floor.
3. Pushing through left foot, step up until youâre on top of the box/step/stair.
4. Drive right knee up until it forms a 90-degree angle.
5. Pause, then reverse the motion to return to starting position. **Thatâs 1 rep.**
6. Complete 6 to 8 reps, then repeat on other side.
## **Single-Arm Shoulder Press (6â8 reps per side)**
**How to:**
1. Stand with feet hip-width apart, holding a dumbbell in right hand at shoulder height.
2. Engage glutes and press right arm overhead until elbow is straight and right biceps is next to ear.
3. Lower arm with control. **Thatâs 1 rep.**
4. Complete 6 to 8 reps, then repeat on other side.
## **Tri-Set 1** (2-3 Rounds)
Perform each exercise for the suggested number of reps. Rest 20 to 30 seconds between rounds and 1 minute between supersets and tri-sets.
**Incline Pushup (5â10 reps)**
**How to:**
1. Start in a high plank position with hands on an elevated surface and feet slightly wider than hips. Imagine wrapping shoulders back, keeping ribcage knit together, and engaging core. (Option to start on knees or full plank on a flat surface depending on your current strength.)
2. Bend elbows and lower chest as much as possible.
3. Push into entire hand and press yourself back up. **That's 1 rep.**
## **Marching Glute Bridge (8â10 reps)**
**How to:**
1. Lie faceup with knees bent and feet flat on the floor.
2. Press into heels to raise hips up toward the ceiling until you form a straight line from
knees to hips to head.
3. Maintaining the hip position, raise right foot a few inches off of the floor, then lower it back to the floor.
4. Repeat on other side. **That's 1 rep.**
## **Single-Arm Farmer's Carry (30 seconds per side)**
**How to:**
1. Stand with feet hip-width apart, holding a weight in right hand.
2. Tighten armpits and make sure shoulders are pulled back to activate the muscles in the rotator cuff area.
3. Take small steps forward to walk around your space.
4. Continue walking for 30 seconds, then repeat on other side.
***
## **Full-Body Strength II**
## Warm-Up
**Cardio I (2 minutes):** Perform a quick burst of cardio to get your blood flowing. You can do the same exercise you did in the Warm-Up for Full-Body Strength I or try something new
**Dynamic Stretching (4****â****6 minutes):** Continue warming up with 2 or 3 rounds of the following dynamic stretches.
## **T Spine Rotation (30 seconds per side)**
**How to:**
1. Start in tabletop positionâthat is, on hands and knees, with knees under hips and hands under shoulders.
2. Twist torso to the right and raise right hand toward ceiling, looking up toward hand.
3. Reverse movement to return to start.
4. Continue for 30 seconds, then repeat on other side.
## **Downward Dog (60 seconds)**
**How to:**
1. Start in a plank position.
2. Lift hips up and back, sinking heels toward floor, until body forms an upside-down V shape.
3. Press shoulders away from ears and relax neck.
4. Spread fingers wide on mat, with palms pressed against the floor.
5. Hold the position for 30 seconds, then pedal feet for added hamstring and calf
stretch for an additional 30 seconds.
## **Dead Bug (30 seconds)**
**How to:**
1. Lie faceup on floor with arms and legs in the air, elbows straight and knees bent 90 degrees.
2. Press lower back into floor and brace your core.
3. Slowly lower right leg until heel nearly touches the floor.
4. As you do this, simultaneously lower left arm backward past your head until hand nearly touches the floor behind you.
5. Pause, then, with control, reverse movement to return to start.
6. Repeat with opposite leg and arm.
## **Good Morning (30 seconds)**
**How to:**
1. Stand with feet hip-width apart and place hands behind head.
2. Hinge forward at hips with soft knees, bringing chest toward the floor while keeping your back straight. You should feel a stretch in your hamstrings.
3. Reverse motion to return to start.
4. Continue for 30 seconds, stopping just before you feel that your back may start to round.
**Cardio II (5 minutes):** Continue with 5 minutes of your choice of cardio, whether walking, jogging, rowing, biking, elliptical, or jumping rope. Your RPE should again be at a 5 or 6.
## **Superset 1** (2 Rounds)
Perform each exercise for the suggested number of reps. Rest 20 to 30 seconds between rounds and 1 minute between supersets and tri-sets.
## **Deadlift (10â12 reps)**
**How to:**
1. Stand with feet hip-width apart, holding a dumbbell in each hand.
2. Hinge at hips and lower down, with a slight bend in your knees, until dumbbells reach mid-calf.
3. Maintain a neutral spine by looking forward, not up.
4. Keep shoulders back, then squeeze glutes and core as you stand up straight, tucking your pelvis and lifting the dumbbells back as you stand.
5. Pause for a moment at the top. **Thatâs 1 rep.**
## **Floor Press** **(10â12 reps)**
**How to:**
1. Lie faceup with knees bent and feet flat on floor.
2. Hold a pair of dumbbells above your shoulders with straight arms.
3. Bend elbows out to side to lower dumbbells, with control, until upper arms touch the
floor. (Forearms should remain perpendicular to the floor throughout the movement.)
4. Reverse movement to return to start. **Thatâs 1 rep.**
## **Superset 2** (2 Rounds)
Perform each exercise for the suggested number of reps. Rest 20 to 30 seconds between rounds and 1 minute between supersets and tri-sets.
## **Bodyweight Split Squat** **(6â8 reps per side)**
**How to:**
1. Stand, then step one foot forward as far as you can while keeping both heels planted on the floor with toes pointed forward.
2. Clasp your hands in front of you and maintain an upright torso as you bend both knees, allowing the back heel to come off the floor as you shift your weight down into the heel of the front leg.
3. Lower until your back shin and front thigh are parallel to the floor, then pause.
4. Drive through your front heel to stand and return to start. **Thatâs 1 rep.**
5. Complete 6 to 8 reps, then repeat on other side.
## **Bent-Over Reverse Fly** **(6â8 reps)**
**How to:**
1. Stand with feet hip-width apart and knees slightly bent, holding a dumbbell in each hand.
2. Hinge forward at hips and let arms hang straight down from shoulders, palms facing each other.
3. Squeeze shoulder blades together and raise arms out to the sides, like a bird flapping its wings. (Nothing should move except your arms and shoulders).
4. Lower arms back down with control. **That's 1 rep.**
## **Tri-Set 1**(2â3 Rounds)
Perform each exercise for the suggested number of reps. Rest 20 to 30 seconds between rounds and 1 minute between supersets and tri-sets.
## **Side Plank (20 seconds per side)**
**How to:**
1. Lie on your side with one forearm flat on the floor, your bottom elbow lined up directly under your shoulder, and both legs extended in a long line. Feet can either be staggered for more stability or stacked for more of a challenge.
2. Engage core and lift hips off the floor, forming a straight line from head to feet.
3. Your top hand can hold the side of your hip (easier) or reach up to the ceiling (harder).
4. Hold for 20 seconds, then repeat on other side.
## **Kettlebell/Dumbbell Halo (4 reps per side)**
**How to:**
1. Stand with feet hip-width apart, holding a kettlebell or dumbbell in both hands.
2. Raise the kettlebell or dumbbell so itâs in front of your chest with elbows bent.
3. Keeping both elbows bent, slowly circle the kettlebell or dumbbell around your head to your right. **Thatâs 1 rep.**
4. Complete 4 reps, then reverse direction and repeat.
## **Overhead Slam (20 seconds)**
**How to:**
1. Stand with feet hip-width apart, a soft bend in knees, and core engaged, while holding a slam ball at your chest with both hands. (Option to use a pillow.)
2. Rise up tall on your toes and extend arms overhead holding the slam ball.
3. Bend at your hips (hinging forward slightly), and exhale as you slam the ball on to the floor directly in front of you. Be careful not to arch your back.
4. Catch the ball on the bounce while lowering back into a squat position. **Thatâs 1 rep.**
5. Repeat for 20 seconds.
If you don't have a slam ball, try this alternative move:
## Kettlebell/Dumbbell Snatch (20 seconds per side)
**How to:**
1. Stand with feet hip-width apart, toes pointing slightly outward.
2. Bend at hips and knees to sit into a squat, and grab the kettlebell or dumbbell with your right hand via an overhand grip.
3. With a slightly explosive movement, stand up and pull right elbow high toward the ceiling, using left arm for balance.
4. When the kettlebell/dumbbell rises to just above your chest, tuck right elbow under to rotate your palm so it faces outward, the kettlebell/dumbbell flipping backward to rest on the right forearm.
5. Drive your arm upward until it is fully extended and the kettlebell/dumbbell is directly above your right shoulder.
6. Gently reverse motion to return to start, with the kettlebell/dumbbell between the feet. **Thatâs 1 rep.**
7. Continue for 20 seconds, then repeat on other side.
***
## **Full-Body Strength III**
## Warm-Up
**Cardio I (2 minutes):** Start with a quick burst of cardio through jumping jacks, high knees, air squats, or a short treadmill jog or stationary bike session. This is a great opportunity to experiment with a new form of cardio if you stuck to the same exercise during previous Warm-Ups.
**Dynamic Stretching (4â6 minutes):** Then, do 2 or 3 rounds of the following dynamic stretches.
## Lateral Lunge (30 seconds per side)
**How to:**
1. Stand with feet hip-width apart, toes pointed straight forward.
2. Step as far to the right as possible with right foot.
3. Engage through right heel as you drop hips down and back while keeping left leg straight, stretching your groin muscles in left leg and keeping the soles of both feet on the floor and toes pointed straight forward. Make sure right knee is tracking over right foot throughout the whole motion.
4. Powerfully âpunchâ your heel into the floor to push yourself back to the full standing start position.
5. Continue on the same side for 30 seconds, then repeat on other side.
**Glute Bridge (30 seconds)**
**How to:**
1. Lie faceup with feet flat against the floor and knees bent.
2. Squeeze your glutes as you raise your hips off the floor until your body forms a straight line from knees to shoulders.
3. Pause at the top, then reverse motion to return to start.
## **Overhead Press (30 seconds)**
**How to:**
1. Stand with feet hip-width apart and holding a light kettlebell or dumbbell in one hand at shoulder height, with opposite hand hanging down by your side or on your hip.
2. Press the kettlebell or dumbbell straight up until your biceps is next to your ear, with elbow extended overhead.
3. Lower the kettlebell or dumbbell with control back to shoulder height.
**Cardio II (5 minutes):** Continue with 5 minutes of cardio of your choice, whether walking, jogging, rowing, biking, elliptical, or jumping rope. Your RPE should again be at 5 or 6.
## **Superset 1** (2 Rounds)
Perform each exercise for the suggested number of reps. Rest 20 to 30 seconds between rounds and 1 minute between supersets and tri-sets.
## **Weighted Lateral Lunge (10â12 reps per side)**
**How to:**
1. Hold kettlebell or dumbbell at chest level in a goblet position or in front of your body with arms extended.
2. With both feet facing forward under your hips, step one foot out laterally until youâre in a very wide stance, bending that knee until butt is parallel to knee.
3. Drive through the foot of your bent leg to reverse movement and return to start. **Thatâs 1 rep.**
4. Complete 10 to 12 reps, then repeat on other side.
## **Shoulder Press** **(10â12 reps)**
**How to:**
1. Stand with feet hip-width apart, holding a dumbbell in each hand.
2. Place the weights on your shoulders with palms facing each other and elbows pointing toward the floor.
3. Press both weights overhead until elbows are fully extended and biceps are near your ears. (Option to alternate pressing one dumbbell at a time).
4. Lower with control to return to start. **Thatâs 1 rep.**
## **Superset 2** (2 Rounds)
Perform each exercise for the suggested number of reps. Rest 20 to 30 seconds between rounds and 1 minute between supersets and tri-sets.
## **Weighted Hip Thrust** **(10â12 reps)**
**How to:**
1. Sit on your knees and hold one dumbbell on hips.
2. Lower hips to your feet, keeping chest tall.
3. Drive through your feet and glutes until hips are extended and youâre back at the starting position. **That's 1 rep.**
## **Upright Row (10â12 reps)**
**How to:**
1. Stand with feet hip-width apart, legs straight, a dumbbell in each hand, with palms facing toward body and weights touching quads.
2. Pull elbows up and out wide to lift the dumbbells to chest level.
3. Reverse movement to return to start. **Thatâs 1 rep.**
## **Tri-Set 1** (2 Rounds)
Perform each exercise for the suggested number of reps. Rest 20 to 30 seconds between rounds and 1 minute between supersets and tri-sets.
## **Lateral Raise (10â12 reps)**
**How to:**
1. Stand with feet hip-width apart, holding a dumbbell in each hand with arms down at sides. (Option to start in a kneeling position instead).
2. Keeping shoulders back and down, raise arms out wide until parallel to the floor.
3. Lower arms slowly to return to start. **Thatâs 1 rep.**
## **Kneeling Cross-Body Biceps Curl** **(10â12 reps)**
**How to:**
1. Kneel on floor with knees hip-width apart, holding a dumbbell in each hand. Palms should be resting against the front of thighs.
2. Keeping right elbow glued to your side, raise the right dumbbell toward left shoulder.
3. Reverse movement slowly to return to start.
4. Repeat on left side. **Thatâs 1 rep.**
## **Bicycle Crunch** **(10â12 reps)**
**How to:**
1. Lie faceup on the floor with your lower back pressed into the mat.
2. Interlace your fingers to create a cradle and place hands behind head. Elbows should be out of your peripheral vision.
3. Float legs up to a tabletop position, ankles in line with knees, then engage abdominals as you lift your head, so shoulder blades are hovering off the floor.
4. Straighten left leg while simultaneously turning upper body right, bringing left elbow toward right knee. (Twist at your ribs and lead with your shoulder rather than your elbow.)
5. Switch and repeat on other side. **Thatâs 1 rep.**
***
## **Cooldown**
After every workout, youâll complete the same cooldown using the following exercises to transition back into the rest of your day.
## World's Greatest Stretch (30 seconds per side)
**How to:**
1. Start in high plank with a flat back and wrists under shoulders.
2. Step left foot forward and plant it outside left hand to achieve a deep lunge position. Right knee can be straight or slightly bent resting down on the mat.
3. Lift the left hand from the mat, bend the left elbow, then touch the left forearm to the mat between the left foot and right hand. Hold position for 1 second.
4. Rotate trunk toward the left and reach left hand toward the ceiling.
5. Hold this position for 1 second. **Thatâs 1 rep.**
6. Repeat sequence for 30 seconds.
7. Return to high plank and repeat on other side.
## **Hip Flexor Stretch (30 seconds per side)**
**How to:**
1. Start in a half-kneeling position with right foot forward and left knee on floor.
2. Place hands on right knee for stability, then press hips forward slightly and engage left glute as you stretch into the front of left hip.
3. Hold for 30 seconds.
4. Step right leg back into a kneeling position, then step left foot forward to a half-kneeling position.
5. Repeat on other side.
## **Side Stretch (30 seconds per side)**
## How to:
1. Start in a half-kneeling position with left foot forward, knee bent. The right knee rests on the floor, either directly beneath your torso or slightly behind.
2. With hands on hips, tilt your pelvis so the bottom is slightly forward and the top is slightly back (a âposterior pelvic tiltâ positionâimagine âundoingâ the arch in your lower back).
3. Reach right arm overhead and to the left until you feel a stretch in your right-side trunk muscles.
4. Hold position for 1 or 2 seconds, then return to start. **That's 1 rep.**
5. Complete as many reps as possible within 30 seconds, trying to go a bit deeper with each rep.
6. Repeat on other side.
## Hips-Back Single-Leg Hamstring Stretch (30 seconds per side)
**How to:**
1. Stand with feet hip-width apart.
2. Step forward with right foot, pressing heel into floor.
3. Push hips back and straighten right leg, feeling the stretch in your right hamstrings.
4. Flex right foot to get into a deeper stretch, then hold for 30 seconds.
5. Reverse movement to return to start. Repeat on other side.
## Downward Dog (60 seconds)
**How to:**
1. Start in a plank position.
2. Lift hips up and back, sinking heels toward floor, until body forms an upside-down V shape.
3. Press shoulders away from ears and relax neck.
4. Spread fingers wide on mat, with palms pressed against the floor.
5. Hold the position for 30 seconds, then pedal feet for added hamstring and calf stretch for an additional 30 seconds.
## Cobra (30 seconds)
**How to:**
1. Lie facedown on floor, with palms flat on the floor by your ribs, elbows bent.
2. Lift shoulders and head a few inches above the mat, gaze focused just in front of nose, so spine stays neutral.
3. Push through palms to raise upper body higher and hold for 30 seconds. Stop if lower back hurts.
## Childâs Pose (30 seconds)
**How to:**
1. Start in a kneeling position with knees slightly wider than hips, shins flat on floor.
2. Sit back to rest butt on heels, then walk hands forward until your stomach is resting against your thighs and your arms are flat on the floor.
3. Lower head to rest forehead on floor. Hold for 30 seconds.
## Behind-the-Back Stretch (30 seconds)
**How to:**
1. Stand upright with feet hip-width apart and arms relaxed by sides.
2. Clasp hands behind back, so fingers are interlocked.
3. Keeping hands clasped, draw shoulder blades together as you try to reach hands behind you and hold. You should feel a stretch in your shoulders and chest.
4. Hold for 30 seconds.
## Pigeon Pose (30 seconds per side)
**How to:**
1. Start in a low lunge with right leg forward and bent 90 degrees, left leg back.
2. Reach forward to place hands on mat shoulder-width apart, right hand just in front of right foot.
3. Slide right foot to the left until it is behind your left hand, then lower hips to the mat. Shin should be parallel to the top of the mat.
4. Scoot left leg back, if needed, for extra room, then unflex foot, so top of foot is flat on mat. Make sure left toes, heel, ankle, knee, and hip are all in a straight line.
5. Square hips and keep shoulders over hips, then hold the pose for 30 seconds.
6. Repeat on other side.
## Forward Fold (30 seconds)
**How to:**
1. Stand upright with feet hip-width apart.
2. Fold forward at waist, bending knees as much as necessary until palms are flat on floor.
3. Hold for 30 seconds.
## Quad Stretch (30 seconds per side)
**How to:**
1. Stand with feet hip-width apart (near a chair or wall for stability, if needed).
2. Take hold of the top of your right foot and bend right knee, bringing right foot toward right glutes.
3. Raise opposite arm for stability, and hold for 30 seconds.
4. Repeat on other side.
## Figure Four (30 seconds)
**How to:**
1. Lie faceup on floor, bend knees to 90 degrees, then lift feet off floor until knees are directly above hips.
2. Place left ankle on right thigh (just above knee) and interlace hands behind right hamstring.
3. Draw right knee toward chest, feeling right hip and glutes opening.
4. Hold for a few breaths, then release and repeat on other side. **Thatâs 1 rep.**
5. Complete as many reps as possible within 30 seconds.
## Triceps Stretch (30 seconds per side)
**How to:**
1. Kneel with arms by sides.
2. Raise right arm straight up, then bend at elbow until right palm is behind head.
3. Place left hand on right elbow and gently draw right arm back and toward the left. Stop when you feel a stretch in the back of right arm.
4. Hold for 30 seconds, then repeat on other side.
## Shoulder Mobility Stretch (30 seconds per direction)
**How to:**
1. Stand with feet hip-width apart and arms at sides.
2. Take a deep breath in as you lift shoulders up toward ears.
3. Roll shoulders forward, down, and back in a smooth, circular motion. **Thatâs 1 rep.**
4. Complete as many reps as possible within 30 seconds. Repeat in the opposite direction.
***
**Tips For Beginning a Workout Plan**
- **Set reasonable goals.** Specifically, determine an achievable number of [days to work out](https://www.womenshealthmag.com/fitness/a35845434/how-often-should-you-workout/)âbut you're also going to want to consider how much time you can devote to a sweat sesh too. âItâs really difficult for a beginner to go from zero days to five,â McParland says. âStart small and build.â You can always add more days (and time!) as you go.
- **Pick the time of day thatâs best for you.** Some people love working out in
the morning, while others prefer to exercise in the evening. The so-called [âbest time to work outâ](https://www.womenshealthmag.com/fitness/a19913032/best-time-to-work-out/) depends on whatâs best for you and your body, McParland says. Feel free to play with your schedule to see what works.
- **Then, stick to your schedule.** Once you decide on the best time of day, add your
workouts to your calendar as if they were meetings, because it âhelps you get into a routine,â McParland says. You wouldnât cancel a meeting with your boss or lunch with a friend at the last minute, so donât cancel on yourself.
- **Listen to your body.** If you need a [rest day](https://www.womenshealthmag.com/fitness/a69878852/how-many-rest-days-should-i-take/), take it. If your body is craving more movement (cardio or strength training), add another day each week when youâre ready.
- **Fuel properly.** McParland recommends eating three meals a day and [prioritizing protein intake](https://www.womenshealthmag.com/food/a44833326/protein-challenge/). Why? [Protein](https://www.womenshealthmag.com/fitness/a70406537/are-your-workouts-wasted-without-protein/) is necessary to increase your energy, which not only reduces fatigue but also helps you push hard in your workouts, she says. A good rule of thumb: Aim to [eat 20 to 30 grams of protein per meal](https://www.womenshealthmag.com/food/a62601233/high-protein-meal-prep-manual-pdf/) to stimulate muscle growth.
- **Focus on yourself.** âDonât compare your journey or progress to anyone elseâs, even other beginners,â McParland says. âComparison is the thief of joy.â Heard that\!
## **Movements to Master**
Another tip: Familiarize yourself with the foundational movement patterns of strength training. These are the patterns youâll want to hit every week:
- **Push:** Any movement that involves pushing something away from your body.
Examples: [pushups](https://www.womenshealthmag.com/fitness/a65371604/push-up-tips/), bench presses, shoulder presses, and overhead presses.
- **Pull:** A movement in which you pull something toward your body. Examples:
chinups and bent-over rows.
- **Squat:** When you lower your hips and then stand back up. Examples: pulse squats, sumo squats, and kettlebell squats.
- **Lunge:** Standing with your legs apart, either in a lateral position or with one foot staggered in front of the other, then shifting your weight onto them one at a time, and then returning to a stand. Examples: split squats and lateral lunges.
- **Hinge:** Any movement that requires you to hinge from your hips. Examples:
deadlifts, single-leg deadlifts, sumo deadlifts, and kettlebell swings.
- **Carry:** A move that involves carrying a heavy weight around, like a dumbbell or kettlebell. Examples: farmerâs carry, single-arm carry, and overhead carry.
## **Frequently Asked Questions**
###  **How often will I train?**
When youâre just beginning to work out, do a minimum of two full-body strength training days each week, McParland recommends. During both of those days, you should hit at least one exercise from each category of the foundational movement patterns. This will give you enough of a challenge to stimulate muscle growth, she says.
During the first two weeks of this plan, you will have two strength training days per week (each session 36 to 43 minutes), two optional cardio/step days per week (each session 20 to 30 minutes), one day of active rest (a stint of low-intensity movement lasting at least 20 minutes), and two recovery days, for a total of five workouts per week.
After those two weeks, see how your body feels and if your body is craving a third day of full-body training. If so, progress to the next phase of this plan. That weekly schedule consists of three strength training days per week (each session 36 to 43 minutes), two optional cardio/step days per week (each session 20 to 30 minutes), one active rest day (lasting at least 20 minutes), and one recovery day, for a total of six workouts per week. If your body isnât ready for three strength-training days yet, wait another two weeks. Once youâve completed the full four weeks of this plan, consider adding in the third day.
###  **What kind of weights should I choose?**
Start with medium weights that will challenge you for 10 to 12 reps, says Sariya. Essentially, youâll want to feel youâve reached 70 to 80 percent of your RPE (i.e., your fatigue level is at a 7 or 8 out of 10) by the time youâre doing your final reps in a set. When you feel you can do more than 12 reps, itâs time to increase your weight, but keep the same number of reps. This way, youâre always working toward your goal of building strength.
###  **What if I need to rest in the middle of a set?**
Resting during a workout is importantâif you donât take enough time to recover between exercises, you wonât have enough energy in your body for the next one. With this plan, youâll rest between moves in a superset or tri-set for 20 to 30 seconds, or however long it takes to transition between exercises. Between supersets and tri-sets, youâll rest for one minute.
If you get fatigued in the middle of a set, push through if you feel safe doing so, Sariya says. However, if you feel dizzy or fear you might drop a weight on yourself, put it down and take time to recover. When youâre feeling better, you can start again. If youâre in any sort of pain, stop the workout entirely.
###  **What kind of cardio should I do?**
Cardio is a great supplement to strength training, McParland says. Plus, it has a slew of benefits, such as better endurance in strength training, better blood pressure regulation, and higher VO2 max, she says.
If youâre a beginner when it comes to cardio, simply start at your own pace and build. Pick any form of cardio you enjoy, and sprinkle it in two or three days a week for 20 to 30 minutes, McParland recommends.
###  **What should I do when I finish the plan?**
Check out our other Womenâs Health+ workout challenges and plans, such as:
[The Ultimate 4-Week Bodyweight Challenge](https://www.womenshealthmag.com/fitness/a35013224/4-week-bodyweight-challenge/?utm_source=exclusive_guides_challenges_a36559593) [6-Week Glute Gains Challenge](https://www.womenshealthmag.com/fitness/a60952010/how-to-get-a-bigger-butt/) [Strength Transformation Challenge With Denise And Katie Austin](https://www.womenshealthmag.com/fitness/a45827353/denise-katie-austin-weekly-workout-plan-schedule/)
[Addison Aloian, NASM-CPT](https://www.womenshealthmag.com/author/246402/addison-aloian/)
Associate Health & Fitness Editor, NASM-CPT
Addison Aloian is the associate health & fitness editor at Womenâs Health, where she writes and edits across the health, weight loss, and fitness verticals. Sheâs also a certified personal trainer through the National Academy of Sports Medicine (NASM). In her free time, you can find her lifting weights at the gym, running on the West Side Highway in New York Cityâshe recently completed her first marathon, the 2025 New York City Marathonâand watching (and critiquing!) the latest movies that have garnered Oscars buzz. In addition to Women's Health, sheâs made an appearance on the Oprah Podcast and her work has also appeared in Allure, StyleCaster, L'Officiel USA, V Magazine, VMAN, and more.
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| Readable Markdown | 
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The hardest part of [working out consistently](https://www.womenshealthmag.com/fitness/a36620732/how-long-does-it-take-to-see-workout-results/)? Getting started. Once you do, though, you start feeling (and soon, seeing!) the positive impact on your mind and body.
But with so many workout options out there, you might not know where to beginâthat is, until now. The [*Womenâs Health* 4-Week Beginner Workout Plan](https://hmg-prod.s3.amazonaws.com/files/240528p-4-week-beginner-workout-plan-final-675c9a9b9055f.pdf) takes the guesswork out of starting your fitness journey. This comprehensive program guides you through strength and cardio workouts that only take between 20 and 45 minutes. And, of course, it answers every burning question you could have about starting a fitness routine.
## Jump to:
- [4-Week Beginner Workout Plan Schedule](https://www.womenshealthmag.com/fitness/a42803758/beginner-workout-plan/#4-week-beginner-workout-plan-schedule)
- [Full-Body Strength I](https://www.womenshealthmag.com/fitness/a42803758/beginner-workout-plan/#full-body-strength-i)
- [Full-Body Strength II](https://www.womenshealthmag.com/fitness/a42803758/beginner-workout-plan/#full-body-strength-ii)
- [Full-Body Strength III](https://www.womenshealthmag.com/fitness/a42803758/beginner-workout-plan/#full-body-strength-iii)
- [Cooldown](https://www.womenshealthmag.com/fitness/a42803758/beginner-workout-plan/#cooldown)
- [Movements to Master](https://www.womenshealthmag.com/fitness/a42803758/beginner-workout-plan/#movements-to-master)
- [Frequently Asked Questions](https://www.womenshealthmag.com/fitness/a42803758/beginner-workout-plan/#frequently-asked-questions)
No matter your age or experience, starting an exercise routine has many benefits, says Kristen McParland, a NASM-certified personal trainer and nutrition coach. [Building muscle](https://www.womenshealthmag.com/fitness/a42447798/how-to-build-muscle/) increases total-body strength; your bones, ligaments, and tendons get healthier; and even your [blood pressure](https://www.womenshealthmag.com/health/a35427762/how-to-lower-blood-pressure-naturally/) and [immunity may improve](https://www.womenshealthmag.com/health/a32475295/how-to-boost-immune-system/).
**Meet the Trainers:** [Kristen McParland](https://kristenfitpro.com/), CPT, is a NASM-certified personal trainer and certified nutrition coach with more than 10 years of experience. She created the programming for the Women's Health+ 4-Week Beginner Workout Plan. [Claudette Sariya](https://www.yearofclaude.com/), CPT, is a NASM-certified personal trainer at LifeTime in NYC, and alum of the [Womenâs Health/Menâs Health Strength in Diversity initiative](https://www.womenshealthmag.com/fitness/g44070345/strength-in-diversity-2023-class/).
Over the next four weeks, youâll follow a specific plan each day, focusing either on strength training, optional cardio, active recovery, or rest (more on these, below). Each strength workout includes a warm-up and a cooldown (which you can use on cardio days, too). Get ready to sweat smart.
## **Strength Training Day**
Simply follow the instructions of each full-body strength training workout in the *Women's Health*\+ Beginner Workout Plan. You can find detailed how-to instructions for each exercise in the Exercise Guide section of the PDF, and you can also watch short follow-along videos for each move later in this article.
**Equipment Needed:** Dumbbells, kettlebells, a step or box, and a slam ball. Donât have access to a kettlebell or slam ball? Don't worryâyou can still do those exercises with a dumbbell.
## **Optional Cardio/Steps Day**
[Cardio](https://www.womenshealthmag.com/fitness/a69029353/how-much-cardio-to-do-for-results/) is important for everyone, regardless of fitness level or routine. Thatâs because when youâre lifting heavy, your heart needs to be able to take on that stress. Training cardioâthrough running, cycling, or brisk walkingâwill help improve your [heart strength](https://www.womenshealthmag.com/health/a70290645/best-cardiologist-tips-for-heart-health/).
If youâre a beginner when it comes to cardio, simply start at your own pace and build. Complete 20 to 30 minutes of cardio you enjoy, be it running, biking, cycling, rowing, or using the [elliptical](https://www.womenshealthmag.com/fitness/a64726984/elliptical-benefits-low-impact-cardio/) or [stair climber](https://www.womenshealthmag.com/fitness/a64312264/i-tried-stairmaster-everyday-for-two-weeks/). No matter which form of cardio you choose, start with interval training: exert yourself for 30 seconds, then go at a light pace for 1 to 2 minutes, alternating the pattern for a total of 20 minutes. The goal is to âget your heart rate up, but then pull it back and recover,â McParland says. Eventually, youâll be able to decrease the walk time and maintain that higher-intensity movement for 15 to 20 minutes without a break.
## **Active Rest Day**
Your activity on this day is up to you. The goal is to do some kind of low-intensity movement lasting 20 minutes. Some ideas: outdoor walk or hike, bike ride, [incline treadmill walk](https://www.womenshealthmag.com/fitness/a44176037/12-3-30-treadmill-workout/), [yoga](https://www.womenshealthmag.com/fitness/a65403319/walking-yoga/), or [Pilates class](https://www.womenshealthmag.com/fitness/a63652452/i-did-pilates-every-day/).
## **Recovery Day**
Take this day to relax so your muscles have time to repair. Still, if your body is craving some type of activity for recovery, you could stretch, go for a walk, or even try a treatment like a massage, sauna, or cold-plunge session.
[Download The WH+ 4-Week Beginner Workout Plan](https://hmg-prod.s3.amazonaws.com/files/240528p-4-week-beginner-workout-plan-final-675c9a9b9055f.pdf)
***
## **Week One**
Complete the five programmed workouts when itâs convenient for you. Focus on your form and take your two rest days when you need them to recover.
## Week Two
If you completed all the workouts in Week 1, repeat them during Week 2, adjusting one variable in your routine, McParland says: the number of reps or sets, the weight, the speed of the moves (slower is harder). If you missed a workout, donât stress. Refocus on completing all of the Week 1 workouts before making any of the changes above.
## Week Three
Youâve officially done two full weeks of this workout planânice job! During this third week, repeat the workouts from Week 2 in exactly the same way or adjusting one variable again (reps or sets, weight, range of motion, speed, rest periods). If you feel youâre crushing it and are ready to level up, try the third full-body strength workout.
## Week Four
Still going strong? Thought so! Hit all six workouts and adjust one variable per workout for an extra challenge (reps or sets, weight, range of motion, speed, rest time). You can also ramp up your cardio time (to 30â40 minutes) or speed, shorten rest intervals (for interval training), or raise your step goal by 10 percent (e.g., if your daily step goal was 5,000 a day, make it 5,500).
Ready to become your strongest self? Download the [WH+ 4-Week Beginner Workout Plan](https://hmg-prod.s3.amazonaws.com/files/240528p-4-week-beginner-workout-plan-final-675c9a9b9055f.pdf) now.
***
Ahead, you'll find detailed how-to instructions and short follow-along videos for each of the full-body strength training workouts (including warm-ups and cooldowns) in the [Women's Health+ 4-Week Beginner Workout Plan](https://hmg-prod.s3.amazonaws.com/files/240528p-4-week-beginner-workout-plan-final-675c9a9b9055f.pdf).
## **Full-Body Strength I**
## **Warm-Up**
**Cardio I** **(2 minutes):** Before you begin stretching, get your blood flowing with a quick burst of cardio. You can opt for jumping jacks, high knees, air squats, or a short treadmill jog or stationary bike session.
**Dynamic Stretching** **(4â6 minutes):** Complete 2 or 3 rounds of the dynamic stretches below. These exercises will loosen your muscles, allowing you to move your body parts through their full range of motion before you start strength training.
## Bottoms-Up Squat (30â45 seconds)
**How to:**
1. Stand with feet wider than hips, arms raised toward ceiling, and toes slightly pointed out.
2. Fold forward at your hips and touch hands to toes.
3. Maintaining a straight spine, sink butt back and down into a deep squat.
4. Raise arms up toward ceiling as you push through heels to return to standing.
## **TYW (30â45 seconds)**
1. Stand with feet hip-width apart, then hinge at hips to bring your torso slightly forward.
2. Keep your back straight as you extend arms out to sides to form a T.
3. Maintaining your body position, swing arms up so your upper arms align with your ears, forming a Y.
4. Keeping core engaged the entire time, bend elbows to waist and retract shoulder blades to form a W.
## **Inchworm (30â45 seconds)**
**How to:**
1. Stand with feet hip-width apart.
2. Hinge at hips, lowering down (imagine yourself doing a deadlift) until hands reach the floor.
3. Crawl hands forward, keeping legs straight and hips lifted until your body is in a high plank.
4. Reverse movement to return to start.
**Cardio II** **(5 minutes):** Continue with 5 minutes of cardio of your choice, like walking, jogging, rowing, biking, elliptical, or jumping rope. [Your rate of perceived exertion (RPE)](https://www.womenshealthmag.com/fitness/a41578244/what-is-rpe-meaning/) should be a 5 or 6 on a scale of 10, meaning you can speak in full sentences as you do the cardio and could maintain that level of effort for a longer time if needed.
## **Superset 1** (2 Rounds)
Perform each exercise for the suggested number of reps. Rest 20 to 30 seconds between rounds and 1 minute between supersets and tri-sets.
## **Goblet Squat (10â12 reps)**
**How to:**
1. Stand with feet slightly wider than hip-width apart, holding a kettlebell or dumbbell in front of your chest with elbows pointing toward the floor.
2. Push hips back and bend knees to lower into a squat.
3. Press through heels to return to start. **Thatâs 1 rep.**
## **Single Arm Bent-Over Row (10â12 reps per side)**
**How to:**
1. Stand with feet hip-width apart, holding a dumbbell in your right hand.
2. Hinge forward at hips, holding left arm straight out in front of you for balance or resting left hand on a bench for support.
3. Bend right elbow, raising it toward ceiling and rowing dumbbell up until wrist is near hip bone.
4. Reverse movement to return to start. **Thatâs 1 rep.**
5. Complete 10 to 12 reps, then repeat on other side.
## **Superset 2** (2 Rounds)
Perform each exercise for the suggested number of reps. Rest 20 to 30 seconds between rounds and 1 minute between supersets and tri-sets.
## **Step-Up (6â8 reps per side)**
**How to:**
1. Stand facing a box, step, or stairs, and hold dumbbells at sides.
2. Place left foot on the box/step, and keep right foot on the floor.
3. Pushing through left foot, step up until youâre on top of the box/step/stair.
4. Drive right knee up until it forms a 90-degree angle.
5. Pause, then reverse the motion to return to starting position. **Thatâs 1 rep.**
6. Complete 6 to 8 reps, then repeat on other side.
## **Single-Arm Shoulder Press (6â8 reps per side)**
**How to:**
1. Stand with feet hip-width apart, holding a dumbbell in right hand at shoulder height.
2. Engage glutes and press right arm overhead until elbow is straight and right biceps is next to ear.
3. Lower arm with control. **Thatâs 1 rep.**
4. Complete 6 to 8 reps, then repeat on other side.
## **Tri-Set 1** (2-3 Rounds)
Perform each exercise for the suggested number of reps. Rest 20 to 30 seconds between rounds and 1 minute between supersets and tri-sets.
**Incline Pushup (5â10 reps)**
**How to:**
1. Start in a high plank position with hands on an elevated surface and feet slightly wider than hips. Imagine wrapping shoulders back, keeping ribcage knit together, and engaging core. (Option to start on knees or full plank on a flat surface depending on your current strength.)
2. Bend elbows and lower chest as much as possible.
3. Push into entire hand and press yourself back up. **That's 1 rep.**
## **Marching Glute Bridge (8â10 reps)**
**How to:**
1. Lie faceup with knees bent and feet flat on the floor.
2. Press into heels to raise hips up toward the ceiling until you form a straight line from
knees to hips to head.
3. Maintaining the hip position, raise right foot a few inches off of the floor, then lower it back to the floor.
4. Repeat on other side. **That's 1 rep.**
## **Single-Arm Farmer's Carry (30 seconds per side)**
**How to:**
1. Stand with feet hip-width apart, holding a weight in right hand.
2. Tighten armpits and make sure shoulders are pulled back to activate the muscles in the rotator cuff area.
3. Take small steps forward to walk around your space.
4. Continue walking for 30 seconds, then repeat on other side.
***
## **Full-Body Strength II**
## Warm-Up
**Cardio I (2 minutes):** Perform a quick burst of cardio to get your blood flowing. You can do the same exercise you did in the Warm-Up for Full-Body Strength I or try something new
**Dynamic Stretching (4****â****6 minutes):** Continue warming up with 2 or 3 rounds of the following dynamic stretches.
## **T Spine Rotation (30 seconds per side)**
**How to:**
1. Start in tabletop positionâthat is, on hands and knees, with knees under hips and hands under shoulders.
2. Twist torso to the right and raise right hand toward ceiling, looking up toward hand.
3. Reverse movement to return to start.
4. Continue for 30 seconds, then repeat on other side.
## **Downward Dog (60 seconds)**
**How to:**
1. Start in a plank position.
2. Lift hips up and back, sinking heels toward floor, until body forms an upside-down V shape.
3. Press shoulders away from ears and relax neck.
4. Spread fingers wide on mat, with palms pressed against the floor.
5. Hold the position for 30 seconds, then pedal feet for added hamstring and calf
stretch for an additional 30 seconds.
## **Dead Bug (30 seconds)**
**How to:**
1. Lie faceup on floor with arms and legs in the air, elbows straight and knees bent 90 degrees.
2. Press lower back into floor and brace your core.
3. Slowly lower right leg until heel nearly touches the floor.
4. As you do this, simultaneously lower left arm backward past your head until hand nearly touches the floor behind you.
5. Pause, then, with control, reverse movement to return to start.
6. Repeat with opposite leg and arm.
## **Good Morning (30 seconds)**
**How to:**
1. Stand with feet hip-width apart and place hands behind head.
2. Hinge forward at hips with soft knees, bringing chest toward the floor while keeping your back straight. You should feel a stretch in your hamstrings.
3. Reverse motion to return to start.
4. Continue for 30 seconds, stopping just before you feel that your back may start to round.
**Cardio II (5 minutes):** Continue with 5 minutes of your choice of cardio, whether walking, jogging, rowing, biking, elliptical, or jumping rope. Your RPE should again be at a 5 or 6.
## **Superset 1** (2 Rounds)
Perform each exercise for the suggested number of reps. Rest 20 to 30 seconds between rounds and 1 minute between supersets and tri-sets.
## **Deadlift (10â12 reps)**
**How to:**
1. Stand with feet hip-width apart, holding a dumbbell in each hand.
2. Hinge at hips and lower down, with a slight bend in your knees, until dumbbells reach mid-calf.
3. Maintain a neutral spine by looking forward, not up.
4. Keep shoulders back, then squeeze glutes and core as you stand up straight, tucking your pelvis and lifting the dumbbells back as you stand.
5. Pause for a moment at the top. **Thatâs 1 rep.**
## **Floor Press** **(10â12 reps)**
**How to:**
1. Lie faceup with knees bent and feet flat on floor.
2. Hold a pair of dumbbells above your shoulders with straight arms.
3. Bend elbows out to side to lower dumbbells, with control, until upper arms touch the
floor. (Forearms should remain perpendicular to the floor throughout the movement.)
4. Reverse movement to return to start. **Thatâs 1 rep.**
## **Superset 2** (2 Rounds)
Perform each exercise for the suggested number of reps. Rest 20 to 30 seconds between rounds and 1 minute between supersets and tri-sets.
## **Bodyweight Split Squat** **(6â8 reps per side)**
**How to:**
1. Stand, then step one foot forward as far as you can while keeping both heels planted on the floor with toes pointed forward.
2. Clasp your hands in front of you and maintain an upright torso as you bend both knees, allowing the back heel to come off the floor as you shift your weight down into the heel of the front leg.
3. Lower until your back shin and front thigh are parallel to the floor, then pause.
4. Drive through your front heel to stand and return to start. **Thatâs 1 rep.**
5. Complete 6 to 8 reps, then repeat on other side.
## **Bent-Over Reverse Fly** **(6â8 reps)**
**How to:**
1. Stand with feet hip-width apart and knees slightly bent, holding a dumbbell in each hand.
2. Hinge forward at hips and let arms hang straight down from shoulders, palms facing each other.
3. Squeeze shoulder blades together and raise arms out to the sides, like a bird flapping its wings. (Nothing should move except your arms and shoulders).
4. Lower arms back down with control. **That's 1 rep.**
## **Tri-Set 1**(2â3 Rounds)
Perform each exercise for the suggested number of reps. Rest 20 to 30 seconds between rounds and 1 minute between supersets and tri-sets.
## **Side Plank (20 seconds per side)**
**How to:**
1. Lie on your side with one forearm flat on the floor, your bottom elbow lined up directly under your shoulder, and both legs extended in a long line. Feet can either be staggered for more stability or stacked for more of a challenge.
2. Engage core and lift hips off the floor, forming a straight line from head to feet.
3. Your top hand can hold the side of your hip (easier) or reach up to the ceiling (harder).
4. Hold for 20 seconds, then repeat on other side.
## **Kettlebell/Dumbbell Halo (4 reps per side)**
**How to:**
1. Stand with feet hip-width apart, holding a kettlebell or dumbbell in both hands.
2. Raise the kettlebell or dumbbell so itâs in front of your chest with elbows bent.
3. Keeping both elbows bent, slowly circle the kettlebell or dumbbell around your head to your right. **Thatâs 1 rep.**
4. Complete 4 reps, then reverse direction and repeat.
## **Overhead Slam (20 seconds)**
**How to:**
1. Stand with feet hip-width apart, a soft bend in knees, and core engaged, while holding a slam ball at your chest with both hands. (Option to use a pillow.)
2. Rise up tall on your toes and extend arms overhead holding the slam ball.
3. Bend at your hips (hinging forward slightly), and exhale as you slam the ball on to the floor directly in front of you. Be careful not to arch your back.
4. Catch the ball on the bounce while lowering back into a squat position. **Thatâs 1 rep.**
5. Repeat for 20 seconds.
If you don't have a slam ball, try this alternative move:
## Kettlebell/Dumbbell Snatch (20 seconds per side)
**How to:**
1. Stand with feet hip-width apart, toes pointing slightly outward.
2. Bend at hips and knees to sit into a squat, and grab the kettlebell or dumbbell with your right hand via an overhand grip.
3. With a slightly explosive movement, stand up and pull right elbow high toward the ceiling, using left arm for balance.
4. When the kettlebell/dumbbell rises to just above your chest, tuck right elbow under to rotate your palm so it faces outward, the kettlebell/dumbbell flipping backward to rest on the right forearm.
5. Drive your arm upward until it is fully extended and the kettlebell/dumbbell is directly above your right shoulder.
6. Gently reverse motion to return to start, with the kettlebell/dumbbell between the feet. **Thatâs 1 rep.**
7. Continue for 20 seconds, then repeat on other side.
***
## **Full-Body Strength III**
## Warm-Up
**Cardio I (2 minutes):** Start with a quick burst of cardio through jumping jacks, high knees, air squats, or a short treadmill jog or stationary bike session. This is a great opportunity to experiment with a new form of cardio if you stuck to the same exercise during previous Warm-Ups.
**Dynamic Stretching (4â6 minutes):** Then, do 2 or 3 rounds of the following dynamic stretches.
## Lateral Lunge (30 seconds per side)
**How to:**
1. Stand with feet hip-width apart, toes pointed straight forward.
2. Step as far to the right as possible with right foot.
3. Engage through right heel as you drop hips down and back while keeping left leg straight, stretching your groin muscles in left leg and keeping the soles of both feet on the floor and toes pointed straight forward. Make sure right knee is tracking over right foot throughout the whole motion.
4. Powerfully âpunchâ your heel into the floor to push yourself back to the full standing start position.
5. Continue on the same side for 30 seconds, then repeat on other side.
**Glute Bridge (30 seconds)**
**How to:**
1. Lie faceup with feet flat against the floor and knees bent.
2. Squeeze your glutes as you raise your hips off the floor until your body forms a straight line from knees to shoulders.
3. Pause at the top, then reverse motion to return to start.
## **Overhead Press (30 seconds)**
**How to:**
1. Stand with feet hip-width apart and holding a light kettlebell or dumbbell in one hand at shoulder height, with opposite hand hanging down by your side or on your hip.
2. Press the kettlebell or dumbbell straight up until your biceps is next to your ear, with elbow extended overhead.
3. Lower the kettlebell or dumbbell with control back to shoulder height.
**Cardio II (5 minutes):** Continue with 5 minutes of cardio of your choice, whether walking, jogging, rowing, biking, elliptical, or jumping rope. Your RPE should again be at 5 or 6.
## **Superset 1** (2 Rounds)
Perform each exercise for the suggested number of reps. Rest 20 to 30 seconds between rounds and 1 minute between supersets and tri-sets.
## **Weighted Lateral Lunge (10â12 reps per side)**
**How to:**
1. Hold kettlebell or dumbbell at chest level in a goblet position or in front of your body with arms extended.
2. With both feet facing forward under your hips, step one foot out laterally until youâre in a very wide stance, bending that knee until butt is parallel to knee.
3. Drive through the foot of your bent leg to reverse movement and return to start. **Thatâs 1 rep.**
4. Complete 10 to 12 reps, then repeat on other side.
## **Shoulder Press** **(10â12 reps)**
**How to:**
1. Stand with feet hip-width apart, holding a dumbbell in each hand.
2. Place the weights on your shoulders with palms facing each other and elbows pointing toward the floor.
3. Press both weights overhead until elbows are fully extended and biceps are near your ears. (Option to alternate pressing one dumbbell at a time).
4. Lower with control to return to start. **Thatâs 1 rep.**
## **Superset 2** (2 Rounds)
Perform each exercise for the suggested number of reps. Rest 20 to 30 seconds between rounds and 1 minute between supersets and tri-sets.
## **Weighted Hip Thrust** **(10â12 reps)**
**How to:**
1. Sit on your knees and hold one dumbbell on hips.
2. Lower hips to your feet, keeping chest tall.
3. Drive through your feet and glutes until hips are extended and youâre back at the starting position. **That's 1 rep.**
## **Upright Row (10â12 reps)**
**How to:**
1. Stand with feet hip-width apart, legs straight, a dumbbell in each hand, with palms facing toward body and weights touching quads.
2. Pull elbows up and out wide to lift the dumbbells to chest level.
3. Reverse movement to return to start. **Thatâs 1 rep.**
## **Tri-Set 1** (2 Rounds)
Perform each exercise for the suggested number of reps. Rest 20 to 30 seconds between rounds and 1 minute between supersets and tri-sets.
## **Lateral Raise (10â12 reps)**
**How to:**
1. Stand with feet hip-width apart, holding a dumbbell in each hand with arms down at sides. (Option to start in a kneeling position instead).
2. Keeping shoulders back and down, raise arms out wide until parallel to the floor.
3. Lower arms slowly to return to start. **Thatâs 1 rep.**
## **Kneeling Cross-Body Biceps Curl** **(10â12 reps)**
**How to:**
1. Kneel on floor with knees hip-width apart, holding a dumbbell in each hand. Palms should be resting against the front of thighs.
2. Keeping right elbow glued to your side, raise the right dumbbell toward left shoulder.
3. Reverse movement slowly to return to start.
4. Repeat on left side. **Thatâs 1 rep.**
## **Bicycle Crunch** **(10â12 reps)**
**How to:**
1. Lie faceup on the floor with your lower back pressed into the mat.
2. Interlace your fingers to create a cradle and place hands behind head. Elbows should be out of your peripheral vision.
3. Float legs up to a tabletop position, ankles in line with knees, then engage abdominals as you lift your head, so shoulder blades are hovering off the floor.
4. Straighten left leg while simultaneously turning upper body right, bringing left elbow toward right knee. (Twist at your ribs and lead with your shoulder rather than your elbow.)
5. Switch and repeat on other side. **Thatâs 1 rep.**
***
## **Cooldown**
After every workout, youâll complete the same cooldown using the following exercises to transition back into the rest of your day.
## World's Greatest Stretch (30 seconds per side)
**How to:**
1. Start in high plank with a flat back and wrists under shoulders.
2. Step left foot forward and plant it outside left hand to achieve a deep lunge position. Right knee can be straight or slightly bent resting down on the mat.
3. Lift the left hand from the mat, bend the left elbow, then touch the left forearm to the mat between the left foot and right hand. Hold position for 1 second.
4. Rotate trunk toward the left and reach left hand toward the ceiling.
5. Hold this position for 1 second. **Thatâs 1 rep.**
6. Repeat sequence for 30 seconds.
7. Return to high plank and repeat on other side.
## **Hip Flexor Stretch (30 seconds per side)**
**How to:**
1. Start in a half-kneeling position with right foot forward and left knee on floor.
2. Place hands on right knee for stability, then press hips forward slightly and engage left glute as you stretch into the front of left hip.
3. Hold for 30 seconds.
4. Step right leg back into a kneeling position, then step left foot forward to a half-kneeling position.
5. Repeat on other side.
## **Side Stretch (30 seconds per side)**
## How to:
1. Start in a half-kneeling position with left foot forward, knee bent. The right knee rests on the floor, either directly beneath your torso or slightly behind.
2. With hands on hips, tilt your pelvis so the bottom is slightly forward and the top is slightly back (a âposterior pelvic tiltâ positionâimagine âundoingâ the arch in your lower back).
3. Reach right arm overhead and to the left until you feel a stretch in your right-side trunk muscles.
4. Hold position for 1 or 2 seconds, then return to start. **That's 1 rep.**
5. Complete as many reps as possible within 30 seconds, trying to go a bit deeper with each rep.
6. Repeat on other side.
## Hips-Back Single-Leg Hamstring Stretch (30 seconds per side)
**How to:**
1. Stand with feet hip-width apart.
2. Step forward with right foot, pressing heel into floor.
3. Push hips back and straighten right leg, feeling the stretch in your right hamstrings.
4. Flex right foot to get into a deeper stretch, then hold for 30 seconds.
5. Reverse movement to return to start. Repeat on other side.
## Downward Dog (60 seconds)
**How to:**
1. Start in a plank position.
2. Lift hips up and back, sinking heels toward floor, until body forms an upside-down V shape.
3. Press shoulders away from ears and relax neck.
4. Spread fingers wide on mat, with palms pressed against the floor.
5. Hold the position for 30 seconds, then pedal feet for added hamstring and calf stretch for an additional 30 seconds.
## Cobra (30 seconds)
**How to:**
1. Lie facedown on floor, with palms flat on the floor by your ribs, elbows bent.
2. Lift shoulders and head a few inches above the mat, gaze focused just in front of nose, so spine stays neutral.
3. Push through palms to raise upper body higher and hold for 30 seconds. Stop if lower back hurts.
## Childâs Pose (30 seconds)
**How to:**
1. Start in a kneeling position with knees slightly wider than hips, shins flat on floor.
2. Sit back to rest butt on heels, then walk hands forward until your stomach is resting against your thighs and your arms are flat on the floor.
3. Lower head to rest forehead on floor. Hold for 30 seconds.
## Behind-the-Back Stretch (30 seconds)
**How to:**
1. Stand upright with feet hip-width apart and arms relaxed by sides.
2. Clasp hands behind back, so fingers are interlocked.
3. Keeping hands clasped, draw shoulder blades together as you try to reach hands behind you and hold. You should feel a stretch in your shoulders and chest.
4. Hold for 30 seconds.
## Pigeon Pose (30 seconds per side)
**How to:**
1. Start in a low lunge with right leg forward and bent 90 degrees, left leg back.
2. Reach forward to place hands on mat shoulder-width apart, right hand just in front of right foot.
3. Slide right foot to the left until it is behind your left hand, then lower hips to the mat. Shin should be parallel to the top of the mat.
4. Scoot left leg back, if needed, for extra room, then unflex foot, so top of foot is flat on mat. Make sure left toes, heel, ankle, knee, and hip are all in a straight line.
5. Square hips and keep shoulders over hips, then hold the pose for 30 seconds.
6. Repeat on other side.
## Forward Fold (30 seconds)
**How to:**
1. Stand upright with feet hip-width apart.
2. Fold forward at waist, bending knees as much as necessary until palms are flat on floor.
3. Hold for 30 seconds.
## Quad Stretch (30 seconds per side)
**How to:**
1. Stand with feet hip-width apart (near a chair or wall for stability, if needed).
2. Take hold of the top of your right foot and bend right knee, bringing right foot toward right glutes.
3. Raise opposite arm for stability, and hold for 30 seconds.
4. Repeat on other side.
## Figure Four (30 seconds)
**How to:**
1. Lie faceup on floor, bend knees to 90 degrees, then lift feet off floor until knees are directly above hips.
2. Place left ankle on right thigh (just above knee) and interlace hands behind right hamstring.
3. Draw right knee toward chest, feeling right hip and glutes opening.
4. Hold for a few breaths, then release and repeat on other side. **Thatâs 1 rep.**
5. Complete as many reps as possible within 30 seconds.
## Triceps Stretch (30 seconds per side)
**How to:**
1. Kneel with arms by sides.
2. Raise right arm straight up, then bend at elbow until right palm is behind head.
3. Place left hand on right elbow and gently draw right arm back and toward the left. Stop when you feel a stretch in the back of right arm.
4. Hold for 30 seconds, then repeat on other side.
## Shoulder Mobility Stretch (30 seconds per direction)
**How to:**
1. Stand with feet hip-width apart and arms at sides.
2. Take a deep breath in as you lift shoulders up toward ears.
3. Roll shoulders forward, down, and back in a smooth, circular motion. **Thatâs 1 rep.**
4. Complete as many reps as possible within 30 seconds. Repeat in the opposite direction.
***
**Tips For Beginning a Workout Plan**
- **Set reasonable goals.** Specifically, determine an achievable number of [days to work out](https://www.womenshealthmag.com/fitness/a35845434/how-often-should-you-workout/)âbut you're also going to want to consider how much time you can devote to a sweat sesh too. âItâs really difficult for a beginner to go from zero days to five,â McParland says. âStart small and build.â You can always add more days (and time!) as you go.
- **Pick the time of day thatâs best for you.** Some people love working out in
the morning, while others prefer to exercise in the evening. The so-called [âbest time to work outâ](https://www.womenshealthmag.com/fitness/a19913032/best-time-to-work-out/) depends on whatâs best for you and your body, McParland says. Feel free to play with your schedule to see what works.
- **Then, stick to your schedule.** Once you decide on the best time of day, add your
workouts to your calendar as if they were meetings, because it âhelps you get into a routine,â McParland says. You wouldnât cancel a meeting with your boss or lunch with a friend at the last minute, so donât cancel on yourself.
- **Listen to your body.** If you need a [rest day](https://www.womenshealthmag.com/fitness/a69878852/how-many-rest-days-should-i-take/), take it. If your body is craving more movement (cardio or strength training), add another day each week when youâre ready.
- **Fuel properly.** McParland recommends eating three meals a day and [prioritizing protein intake](https://www.womenshealthmag.com/food/a44833326/protein-challenge/). Why? [Protein](https://www.womenshealthmag.com/fitness/a70406537/are-your-workouts-wasted-without-protein/) is necessary to increase your energy, which not only reduces fatigue but also helps you push hard in your workouts, she says. A good rule of thumb: Aim to [eat 20 to 30 grams of protein per meal](https://www.womenshealthmag.com/food/a62601233/high-protein-meal-prep-manual-pdf/) to stimulate muscle growth.
- **Focus on yourself.** âDonât compare your journey or progress to anyone elseâs, even other beginners,â McParland says. âComparison is the thief of joy.â Heard that\!
## **Movements to Master**
Another tip: Familiarize yourself with the foundational movement patterns of strength training. These are the patterns youâll want to hit every week:
- **Push:** Any movement that involves pushing something away from your body.
Examples: [pushups](https://www.womenshealthmag.com/fitness/a65371604/push-up-tips/), bench presses, shoulder presses, and overhead presses.
- **Pull:** A movement in which you pull something toward your body. Examples:
chinups and bent-over rows.
- **Squat:** When you lower your hips and then stand back up. Examples: pulse squats, sumo squats, and kettlebell squats.
- **Lunge:** Standing with your legs apart, either in a lateral position or with one foot staggered in front of the other, then shifting your weight onto them one at a time, and then returning to a stand. Examples: split squats and lateral lunges.
- **Hinge:** Any movement that requires you to hinge from your hips. Examples:
deadlifts, single-leg deadlifts, sumo deadlifts, and kettlebell swings.
- **Carry:** A move that involves carrying a heavy weight around, like a dumbbell or kettlebell. Examples: farmerâs carry, single-arm carry, and overhead carry.
## **Frequently Asked Questions**
Addison Aloian is the associate health & fitness editor at Womenâs Health, where she writes and edits across the health, weight loss, and fitness verticals. Sheâs also a certified personal trainer through the National Academy of Sports Medicine (NASM). In her free time, you can find her lifting weights at the gym, running on the West Side Highway in New York Cityâshe recently completed her first marathon, the 2025 New York City Marathonâand watching (and critiquing!) the latest movies that have garnered Oscars buzz. In addition to Women's Health, sheâs made an appearance on the Oprah Podcast and her work has also appeared in Allure, StyleCaster, L'Officiel USA, V Magazine, VMAN, and more. |
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