If you’re someone who usually avoids exercise because it feels like a long, never-ending commitment.
Here’s some good news: you don’t need to spend hours in the gym or lift heavy weights to see real results.
The 6-Week Body Blast Workout Plan is designed to help you ease into fitness in a way that’s simple, effective, and totally doable—right in your own backyard or living room.
Week 1 is all about starting strong and building a foundation. You’ll focus on light movements, form, and getting your body used to regular activity. This is your starting point—no pressure, just progress.
What to Expect in Week 1:
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Workout Duration: 20–25 minutes
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Focus: Full-body activation, light cardio, and establishing a routine
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Equipment Needed: None—just your body and a little space
Week 1 – 1st workout
Warm Up
- 5 Minutes Shuttle runs / Skipping rope / Slow Jog / Bike
- Dynamic Stretches
The workout
- Reps – 10 – 9 – 8 – 7 – 6 – 5 – 4- 3 – 2 – 1 – Rest – 1 Minute between reps
- Squats
- Push ups / Knee Push ups / Incline Push ups
- Lunges / Step-ups
- Jumping Pull-ups / Pull-ups
Warm Down
- 5 Minute Slow Walk / Bike
- Full Body Static stretch
Workout frequency: Monday, Wednesday, Friday
This Body blast workout is the foundation in week one.
