Beginner
Day 1
Warm-ups
5-10 minutes of light cardio (jogging, jumping jacks, or running in place)
Strength Training
Squats: 3 sets of 8-12 reps
Push-ups: 3 sets of 8-12 reps
Dumbbell Rows: 3 sets of 8-12 reps
Bicep Curls: 3 sets of 8-12 reps
Cardio: 20-30 minutes of low-impact cardio (jogging, cycling, or rowing machine)
Core Workout
Plank: 3 sets of 30 seconds
Crunches: 3 sets of 8-12 reps
Cool-down
5-10 minutes of stretching (hamstring stretch, quad stretch, calf stretch)