2×/week8 weeks
Beginner Full Body 2×
Two simple full-body sessions a week to learn the main movements and build a base.
BeginnerGeneral fitness60 min
CoreBeginnerIsolation
Plank
Hold a straight body on the forearms.
Benefits
- Core stability that protects the back
- No equipment
How to do it
- Elbows under shoulders
- Squeeze glutes and abs
- Straight line head to heels
Common mistakes
- Hips sagging
- Holding the breath
Starting prescription
- sets
- 3
- Time
- 30 s
- Rest
- 60 s
Alternatives
Similar
Harder
Programs that use it
3×/week8 weeks
Beginner Full Body 3×
Three short full-body sessions a week for new lifters.
BeginnerBuild muscle60 min
3×/week8 weeks
Home Dumbbell Full Body 3×
Three full-body sessions with only dumbbells, a bench and a band.
BeginnerBuild muscle60 min
3×/week8 weeks
Bodyweight Anywhere 3×
No gym needed: bodyweight and a resistance band, three times a week.
BeginnerGeneral fitness45 min
Your first workout in under three minutes.
Answer a few questions, get your program, and the workout screen is ready for the gym. Runs in your browser: no app store, no install.
- Works offline
- Suomi, English, Persian
- Export your data any time