Congratulations on taking the first step towards a healthier and fitter you! We are excited to have you as part of our fitness community. This workout plan is designed to help you get started on your fitness journey.

1. Start Slow: It's essential to ease into your workout routine, especially if you're new to exercising. Gradually increase intensity and duration over time.
2. Stay Hydrated: Drink plenty of water before, during, and after your workout sessions to keep your body hydrated.
3. Warm-Up & Cool Down: Always begin your workout with a 5-10 minute warm-up and end with a 5-minute cool-down and stretching.
4. Listen to Your Body: Pay attention to your body's signals. If you feel pain or discomfort, stop immediately and consult our trainers.

Day 1 - Full-Body Strength Training:

• Warm-Up: 5 minutes of light cardio (jogging or cycling)
• Exercise Circuit:
  1. Squats: 3 sets x 10 reps
  2. Push-ups: 3 sets x 8 reps
  3. Bent-Over Dumbbell Rows: 3 sets x 10 reps
  4. Lunges: 3 sets x 10 reps per leg

• Cool Down & Stretching

Day 2 - Cardiovascular Endurance:

• Warm-Up: 5 minutes of brisk walking or light jogging
• Cardio Workout: 20-30 minutes of moderate-intensity cardio (treadmill, stationary bike, or elliptical)
• Cool Down & Stretching

Day 3 - Rest Day:

• Take a day off to allow your body to recover and repair.

Day 4 - Core Strengthening:

• Warm-Up: 5 minutes of light cardio
• Exercise Circuit:
  1. Plank: 3 sets, hold for 30 seconds each
  2. Russian Twists: 3 sets x 12 reps per side
  3. Leg Raises: 3 sets x 10 reps
  4. Bicycle Crunches: 3 sets x 15 reps per side

• Cool Down & Stretching

Day 5 - Total Body Workout:

• Warm-Up: 5 minutes of light cardio
• Exercise Circuit:
  1. Dumbbell Lunges: 3 sets x 12 reps per leg
  2. Dumbbell Shoulder Press: 3 sets x 10 reps
  3. Lat Pulldowns: 3 sets x 10 reps
  4. Leg Press: 3 sets x 12 reps

• Cool Down & Stretching

Day 6 - Active Rest Day:

• Engage in light physical activity like walking, yoga, or swimming.

Day 7 - Rest Day:

• Take another well-deserved rest day to allow your body to recover fully.

As you complete Week 1, we encourage you to repeat this plan for the following two weeks to build a solid fitness foundation. After that, our trainers will guide you in progressing to more challenging workouts that align with your fitness goals.

Remember, consistency is the key to achieving your fitness objectives. We are here to support and guide you throughout your journey. Don't hesitate to ask our trainers for assistance or modifications to suit your individual needs.

Let's make every workout count!

Feel free to customize this workout plan according to the equipment available at your gym and the fitness level of your new joiners. Always ensure safety and inclusivity in your exercise recommendations.

Also, consider adding a disclaimer advising new joiners to consult with a physician before starting any new exercise program, especially if they have any pre-existing medical conditions.