EXERCISE
ROUTINES
From beginner bodyweight workouts to advanced strength programs. Master the fundamentals, build your routine, and push your limits with evidence-based training methods.
TYPES OF EXERCISE
A balanced fitness program incorporates multiple types of exercise. Each type serves a unique purpose in building overall health and performance.
HOW TO DO EACH EXERCISE
Step-by-step form guides for every exercise. Click any exercise to see detailed instructions, muscle groups targeted, common mistakes to avoid, and coaching cues.
SAMPLE WEEKLY PLAN
A balanced 7-day workout schedule combining strength, cardio, HIIT, and recovery. Adjust intensity and exercises based on your fitness level.
| May | Focus | Exercises | Intensity | Duration |
|---|---|---|---|---|
| Monday | Upper Body Strength | Bench Press, Overhead Press, Barbell Rows, Pull-Ups, Dumbbell Curls + 15 min cardio | High | 45 min |
| Tuesday | Lower Body Strength | Back Squats, Romanian Deadlifts, Leg Press, Calf Raises, Lunges + 15 min cardio | High | 45 min |
| Wednesday | Active Recovery | 30 min walk, yoga/stretching, foam rolling, mobility work | Low | 60 min |
| Thursday | Push Day | Incline Bench, Dumbbell Shoulder Press, Tricep Dips, Lateral Raises + 15 min cardio | Moderate-High | 40 min |
| Friday | Pull Day | Deadlifts, Weighted Pull-Ups, Cable Rows, Face Pulls, Hammer Curls + 15 min cardio | High | 45 min |
| Saturday | HIIT + Core | 20 min HIIT circuit, Planks, Russian Twists, Hanging Leg Raises, Ab Wheel | Very High | 30 min |
| Sunday | Full Rest | Complete rest. Walk, stretch, meal prep. Recovery is growth. | Rest | — |
BEGINNER TIPS
Starting a fitness journey can feel overwhelming. These foundational tips will help you build sustainable habits and avoid common pitfalls.
Warm Up
5-10 minutes of light cardio and dynamic stretching before every workout. Never skip this step.
Cool Down
5-10 minutes of static stretching and deep breathing after training. Helps recovery and flexibility.
Rest Between Sets
Strength: 60-90 seconds. Hypertrophy: 30-60 seconds. Endurance: 15-30 seconds.
Drink Water
Sip water throughout your workout. Drink 500ml before, during, and after. Dehydration kills performance.
REMEMBER THESE
Warm Up
5-10 minutes of light cardio and dynamic stretching before every workout. Never skip this step.
Cool Down
5-10 minutes of static stretching and deep breathing after training. Helps recovery and flexibility.
Rest Between Sets
Strength: 60-90 seconds. Hypertrophy: 30-60 seconds. Endurance: 15-30 seconds.
Drink Water
Sip water throughout your workout. Drink 500ml before, during, and after. Dehydration kills performance.