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4-Week Home Workout Plan

Home | Plan | Beginner: 4 Weeks | 3 Days per Week

Get ready to transform your body and improve your overall fitness with this 4-week home workout plan. This plan is perfect for beginners and is structured to be performed 3 days per week, allowing ample time for rest and recovery. The workout includes a variety of exercises targeting different muscle groups, including core, upper body, lower body, and flexibility. From push-ups and squats to oblique crunches and superman holds, this workout plan covers it all. Strengthen your muscles, improve your flexibility, and tone your body with this effective and convenient home workout plan.

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Week 1

  • Day 1

    This workout routine is designed to target multiple muscle groups while also improving flexibility and mobility. The workout begins with neck circle stretches and wrist circles to warm up the upper body. These movements help to alleviate tension in the neck and improve wrist mobility, preparing the body for more challenging exercises. Following the warm-up, the routine includes essential strength-building exercises such as squats, push-ups, bent-over rows with a towel, scapula dips, floor crunches, and standing calf raises. By performing these exercises in a strategic sequence, the workout targets the major muscle groups in the upper body, lower body, and core. Incorporating supersets – a combination of exercises performed back to back without rest – enhances the intensity of the workout. The superset format helps to maximize muscle engagement and overall efficiency. For instance, the workout includes a superset of push-ups and bent-over rows with a towel, followed by a superset of scapula dips and floor crunches. By consistently engaging in this workout routine, individuals can improve their overall strength, endurance, and flexibility. Additionally, the exercises included in this workout can contribute to better posture, increased muscle tone, and enhanced overall physical health.

    #Exercise / Sets
    1Neck Circle Stretch2 sets • 10 reps
    Neck Circle Stretch
    2Wrist Circles2 sets • 10 reps
    Wrist Circles
    3Squat2 sets • 8 reps
    Squat
    4Push-up2 sets • 8 reps
    Push-up
    5Bent-Over Row With Towel2 sets • 8 reps
    Bent-Over Row With Towel
    6Scapula Dips2 sets • 8 reps
    Scapula Dips
    7Floor Crunches2 sets • 8 reps
    Floor Crunches
    8Standing Calf Raise2 sets • 8 reps
    Standing Calf Raise
  • Day 2

    Rest Day

  • Day 3

    Get ready to challenge your body with this effective full-body workout. The routine starts with neck circle stretches and wrist circles to warm up. This helps loosen up the tight muscles and improves blood flow to the areas that are about to be worked. Moving on to the good morning squats, it targets your lower back and hamstrings, while the wide grip push-ups engage your chest, shoulders, and triceps. The kneeling rotational push-ups and bodyweight rear lunges focus on improving your core strength and lower body stability. The alternate heel touches are designed to enhance your oblique muscles and improve your overall body coordination. Finally, the lying lat pulldown strengthens your upper back and improves posture. This routine not only works on your strength but also aims to increase flexibility and stability throughout the body.

    #Exercise / Sets
    1Neck Circle Stretch2 sets • 10 reps
    Neck Circle Stretch
    2Wrist Circles2 sets • 10 reps
    Wrist Circles
    3Good Morning Squat2 sets • 8 reps
    Good Morning Squat
    4Wide Grip Push-up2 sets • 8 reps
    Wide Grip Push-up
    5Kneeling Rotational Push-up2 sets • 8 reps
    Kneeling Rotational Push-up
    6Bodyweight Rear Lunge2 sets • 8 reps
    Bodyweight Rear Lunge
    7Alternate Heel Touches2 sets • 8 reps
    Alternate Heel Touches
    8Bodyweight Lying On Stomach Lat Pulldown2 sets • 8 reps
    Bodyweight Lying On Stomach Lat Pulldown
  • Day 4

    Rest Day

  • Day 5

    This full-body workout is designed to improve flexibility, strength, and posture. It consists of two supersets targeting different muscle groups. The first superset includes neck circle stretch, wrist circles, bodyweight overhead squats, and pike push-ups. These exercises will help to warm up the body, improve wrist mobility, work the lower and upper body, and engage the shoulders and core. The second superset consists of lying floor rows with bent knees, pelvic tilts into bridges, around the world superman holds, and alternate oblique crunches. These exercises focus on strengthening the back, glutes, hamstrings, and core while also enhancing spinal mobility. To get the most out of this workout, ensure that you maintain proper form and go through each movement with control. Focus on engaging the targeted muscles and breathe regularly throughout the exercises. Remember to start with a proper warm-up and conclude with a cool down, incorporating stretches for the muscles worked. The recommended sets and reps are designed to challenge the body while maintaining proper technique. As you progress, you can gradually increase the intensity by adding more sets, reps, or incorporating resistance such as dumbbells or resistance bands. This workout is suitable for individuals looking to enhance overall body strength and flexibility.

    #Exercise / Sets
    1Neck Circle Stretch2 sets • 10 reps
    Neck Circle Stretch
    2Wrist Circles2 sets • 20 reps
    Wrist Circles
    3Bodyweight Overhead Squat2 sets • 10 reps
    Bodyweight Overhead Squat
    4Pike Push-up2 sets • 10 reps
    Pike Push-up
    5Lying Floor Row with Bent Knee2 sets • 10 reps
    Lying Floor Row with Bent Knee
    6Pelvic Tilt Into Bridge2 sets • 10 reps
    Pelvic Tilt Into Bridge
    7Around the World Superman Hold2 sets • 10 reps
    Around the World Superman Hold
    8Alternate Oblique Crunches2 sets • 10 reps
    Alternate Oblique Crunches

Week 2

  • Day 1

    This workout focuses on full-body strength and flexibility. It includes neck circle stretches and wrist circles to improve mobility and flexibility in those areas. The workout continues with classic strength exercises such as squats, push-ups, and bent-over rows with a towel to target the legs, chest, and back. Scapula dips and floor crunches are also incorporated to strengthen the core and improve posture. Additionally, standing calf raises are included to work on lower leg strength and stability. For a more efficient workout, consider pairing exercises in supersets. For instance, perform the neck circle stretch followed immediately by wrist circles, and then take a rest. Similarly, pair squats with push-ups, bent-over rows with scapula dips, and finally, floor crunches with standing calf raises. This will not only save time but also challenge different muscle groups alternately, leading to a more balanced and dynamic workout. Remember to focus on proper form and breathing during each exercise. It's also important to warm up before starting the workout and to stretch after completing it to prevent injury and improve flexibility.

    #Exercise / Sets
    1Neck Circle Stretch2 sets • 10 reps
    Neck Circle Stretch
    2Wrist Circles2 sets • 10 reps
    Wrist Circles
    3Squat3 sets • 8 reps
    Squat
    4Push-up3 sets • 8 reps
    Push-up
    5Bent-Over Row With Towel3 sets • 8 reps
    Bent-Over Row With Towel
    6Scapula Dips3 sets • 8 reps
    Scapula Dips
    7Floor Crunches3 sets • 8 reps
    Floor Crunches
    8Standing Calf Raise3 sets • 8 reps
    Standing Calf Raise
  • Day 2

    Rest Day

  • Day 3

    This full-body workout is designed to enhance strength, flexibility, and overall physical condition. Begin with neck circle stretches, gently rotating the neck to release tension and improve mobility. Next, move to wrist circles to enhance mobility in the wrists and forearms. The good morning squat is a great compound exercise that targets the hamstrings, glutes, and lower back while also engaging the core. This is followed by wide grip push-ups, which are fantastic for building upper body strength and stability. To further challenge the upper body, the kneeling rotational push-up engages the core and obliques, promoting a full-body workout. Moving on, bodyweight rear lunges are included to target the quadriceps, hamstrings, and glutes. Alternate heel touches offer an opportunity to engage the abdominal muscles and improve core strength. Finally, complete the workout with lying lat pulldowns, which target the upper back and biceps. This comprehensive routine is suitable for individuals looking to improve overall fitness, strength, and agility.

    #Exercise / Sets
    1Neck Circle Stretch2 sets • 10 reps
    Neck Circle Stretch
    2Wrist Circles2 sets • 20 reps
    Wrist Circles
    3Good Morning Squat3 sets • 8 reps
    Good Morning Squat
    4Wide Grip Push-up3 sets • 8 reps
    Wide Grip Push-up
    5Kneeling Rotational Push-up3 sets • 8 reps
    Kneeling Rotational Push-up
    6Bodyweight Rear Lunge3 sets • 8 reps
    Bodyweight Rear Lunge
    7Alternate Heel Touches3 sets • 8 reps
    Alternate Heel Touches
    8Bodyweight Lying On Stomach Lat Pulldown3 sets • 8 reps
    Bodyweight Lying On Stomach Lat Pulldown
  • Day 4

    Rest Day

  • Day 5

    This full-body workout routine is designed to improve strength, flexibility, and overall fitness. The workout begins with dynamic stretches like Neck Circle Stretch and Wrist Circles to mobilize the neck and wrists and prepare them for the rest of the session. Following those, Bodyweight Overhead Squats engage multiple muscle groups, enhancing lower body strength and stability. Then, the focus shifts to upper body strength with exercises like Pike Push-ups and Lying Floor Rows. These exercises target the shoulders, chest, and back, promoting muscle endurance and growth. The routine also includes Pelvic Tilt Into Bridge and Around the World Superman Hold exercises to work on core stability and lower back strength. Finally, the Alternate Oblique Crunches help target the oblique muscles, enhancing core strength and stability. Consistent practice of this workout routine can lead to significant improvements in overall body strength and flexibility.

    #Exercise / Sets
    1Neck Circle Stretch2 sets • 10 reps
    Neck Circle Stretch
    2Wrist Circles2 sets • 20 reps
    Wrist Circles
    3Bodyweight Overhead Squat3 sets • 8 reps
    Bodyweight Overhead Squat
    4Pike Push-up3 sets • 8 reps
    Pike Push-up
    5Lying Floor Row with Bent Knee3 sets • 8 reps
    Lying Floor Row with Bent Knee
    6Pelvic Tilt Into Bridge3 sets • 8 reps
    Pelvic Tilt Into Bridge
    7Around the World Superman Hold3 sets • 8 reps
    Around the World Superman Hold
    8Alternate Oblique Crunches3 sets • 8 reps
    Alternate Oblique Crunches

Week 3

  • Day 1

    Get ready to enhance your overall fitness with this full body workout. Begin with neck circle stretches and wrist circles to warm up the upper body and improve mobility. Move on to squats and push-ups to target your lower body and upper body, building strength and endurance. Engage your back and core with bent-over rows with towel, scapula dips, and floor crunches. Finish off with standing calf raises to strengthen your lower legs. Remember to maintain proper form throughout each exercise and focus on controlled movements for the best results. Incorporate this workout into your routine to boost your physical fitness and overall well-being.

    #Exercise / Sets
    1Neck Circle Stretch2 sets • 10 reps
    Neck Circle Stretch
    2Wrist Circles2 sets • 10 reps
    Wrist Circles
    3Squat3 sets • 10 reps
    Squat
    4Push-up3 sets • 10 reps
    Push-up
    5Bent-Over Row With Towel3 sets • 10 reps
    Bent-Over Row With Towel
    6Scapula Dips3 sets • 10 reps
    Scapula Dips
    7Floor Crunches3 sets • 10 reps
    Floor Crunches
    8Standing Calf Raise3 sets • 10 reps
    Standing Calf Raise
  • Day 2

    Rest Day

  • Day 3

    This bodyweight workout is designed to improve flexibility and strength. It starts with neck circle stretches and wrist circles to warm up the upper body and improve mobility. The Good Morning Squat is a great exercise to engage the core, glutes, and hamstrings. The wide grip push-up targets the chest, shoulders, and triceps, while the kneeling rotational push-up adds a rotational element to engage the core and obliques. Bodyweight rear lunges help to strengthen the lower body, focusing on the quadriceps, hamstrings, and glutes. Alternate heel touches are an effective way to engage the obliques and work on lateral flexion of the spine. Finally, the lying lat pulldown is a great exercise to target the back muscles, specifically the latissimus dorsi. Perform each exercise with proper form and control, aiming for 10 reps for each set to build muscular endurance and strength. Remember to focus on proper breathing and engage the core throughout the exercises for added stability and strength.

    #Exercise / Sets
    1Neck Circle Stretch2 sets • 10 reps
    Neck Circle Stretch
    2Wrist Circles2 sets • 20 reps
    Wrist Circles
    3Good Morning Squat3 sets • 10 reps
    Good Morning Squat
    4Wide Grip Push-up3 sets • 10 reps
    Wide Grip Push-up
    5Kneeling Rotational Push-up3 sets • 10 reps
    Kneeling Rotational Push-up
    6Bodyweight Rear Lunge3 sets • 10 reps
    Bodyweight Rear Lunge
    7Alternate Heel Touches3 sets • 10 reps
    Alternate Heel Touches
    8Bodyweight Lying On Stomach Lat Pulldown3 sets • 10 reps
    Bodyweight Lying On Stomach Lat Pulldown
  • Day 4

    Rest Day

  • Day 5

    This workout is designed to engage key muscle groups while also targeting flexibility and mobility. Start with neck circle stretches to warm up and release tension in the neck muscles. Follow it up with wrist circles to prepare the wrists for weight-bearing exercises. The bodyweight overhead squat is a compound exercise that engages multiple muscle groups including the quadriceps, hamstrings, and glutes, while also improving core strength. The pike push-up is an excellent bodyweight exercise for targeting the shoulder and triceps, while the lying floor row with bent knee engages the back muscles and helps improve posture. The pelvic tilt into bridge and around the world superman hold work the core and back muscles, promoting stability and strength. Finally, the alternate oblique crunches target the oblique muscles, enhancing core strength and stability. Remember to maintain proper form throughout each exercise and focus on controlled movements to maximize the effectiveness of the workout.

    #Exercise / Sets
    1Neck Circle Stretch2 sets • 10 reps
    Neck Circle Stretch
    2Wrist Circles2 sets • 20 reps
    Wrist Circles
    3Bodyweight Overhead Squat3 sets • 10 reps
    Bodyweight Overhead Squat
    4Pike Push-up3 sets • 10 reps
    Pike Push-up
    5Lying Floor Row with Bent Knee3 sets • 10 reps
    Lying Floor Row with Bent Knee
    6Pelvic Tilt Into Bridge3 sets • 10 reps
    Pelvic Tilt Into Bridge
    7Around the World Superman Hold3 sets • 10 reps
    Around the World Superman Hold
    8Alternate Oblique Crunches3 sets • 10 reps
    Alternate Oblique Crunches

Week 4

  • Day 1

    This full-body workout routine is designed to improve strength, flexibility, and endurance. The workout begins with neck circle stretches and wrist circles to warm up the upper body and improve mobility. Moving onto lower body exercises, squats are included to target the glutes, quadriceps, and hamstrings. Push-ups are a great compound exercise for the upper body, engaging the chest, shoulders, and triceps. The bent-over row with towel targets the back muscles and improves posture, while scapula dips work on shoulder stability and mobility. To target the core, floor crunches are incorporated to strengthen the abdominal muscles. Finally, standing calf raises are included to strengthen the calf muscles. It's important to focus on good form and proper breathing throughout the sets and reps. Remember to consult with a fitness professional before starting any new workout routine, especially if you have any existing health concerns or injuries.

    #Exercise / Sets
    1Neck Circle Stretch2 sets • 10 reps
    Neck Circle Stretch
    2Wrist Circles2 sets • 10 reps
    Wrist Circles
    3Squat3 sets • 12 reps
    Squat
    4Push-up3 sets • 12 reps
    Push-up
    5Bent-Over Row With Towel3 sets • 12 reps
    Bent-Over Row With Towel
    6Scapula Dips3 sets • 12 reps
    Scapula Dips
    7Floor Crunches3 sets • 12 reps
    Floor Crunches
    8Standing Calf Raise3 sets • 12 reps
    Standing Calf Raise
  • Day 2

    Rest Day

  • Day 3

    This full-body workout is designed to improve flexibility, strengthen muscles, and enhance overall fitness. The routine starts with neck circle stretches to loosen up the neck muscles and promote flexibility. Followed by wrist circles to maintain healthy wrists. The good morning squat targets the lower back, hamstrings, and glutes while promoting proper hip hinge mechanics. Wide grip push-ups engage the chest, shoulders, and triceps. Kneeling rotational push-ups work the chest and engage the core for stability. Bodyweight rear lunges activate the quadriceps, hamstrings, and glutes in a functional movement pattern, enhancing leg strength. Alternate heel touches challenge the obliques and promote core stability. Finish with lying lat pulldowns to strengthen the upper back and improve posture. Remember to perform each exercise with proper form and control for maximum benefit.

    #Exercise / Sets
    1Neck Circle Stretch2 sets • 10 reps
    Neck Circle Stretch
    2Wrist Circles2 sets • 20 reps
    Wrist Circles
    3Good Morning Squat3 sets • 12 reps
    Good Morning Squat
    4Wide Grip Push-up3 sets • 12 reps
    Wide Grip Push-up
    5Kneeling Rotational Push-up3 sets • 12 reps
    Kneeling Rotational Push-up
    6Bodyweight Rear Lunge3 sets • 12 reps
    Bodyweight Rear Lunge
    7Alternate Heel Touches3 sets • 12 reps
    Alternate Heel Touches
    8Bodyweight Lying On Stomach Lat Pulldown3 sets • 12 reps
    Bodyweight Lying On Stomach Lat Pulldown
  • Day 4

    Rest Day

  • Day 5

    This full-body workout consists of exercises targeting different muscle groups, promoting strength, flexibility, and stability. Start with a warm-up that includes neck circle stretches and wrist circles to prepare your upper body for the upcoming exercises. The bodyweight overhead squat challenges your lower body and core, while the pike push-up engages your shoulders and arms. The lying floor row with bent knee and pelvic tilt into bridge focus on your back and glutes, creating stability and strength. Meanwhile, around the world superman hold and alternate oblique crunches work on your back extensors and core, enhancing your overall posture and balance. With a combination of these exercises, you can improve your muscular endurance, core strength, and flexibility for a well-rounded fitness routine.

    #Exercise / Sets
    1Neck Circle Stretch2 sets • 10 reps
    Neck Circle Stretch
    2Wrist Circles2 sets • 20 reps
    Wrist Circles
    3Bodyweight Overhead Squat3 sets • 10 reps
    Bodyweight Overhead Squat
    4Pike Push-up3 sets • 10 reps
    Pike Push-up
    5Lying Floor Row with Bent Knee3 sets • 10 reps
    Lying Floor Row with Bent Knee
    6Pelvic Tilt Into Bridge3 sets • 10 reps
    Pelvic Tilt Into Bridge
    7Around the World Superman Hold3 sets • 10 reps
    Around the World Superman Hold
    8Alternate Oblique Crunches3 sets • 10 reps
    Alternate Oblique Crunches

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