SYF Beginner Weekly Training Fitness Workout Plan


We’ve all gained a few pounds while stuck inside over each lockdown, but with restrictions lifting it’s time to return to normal fitness. Challenge yourself to be a fitter, stronger you with this beginner workout plan from Rhys, our Strength & Conditioning Coach. Follow the weekly plan above, which correspond to the numbered sessions and circuits below, for 4 weeks and you will feel the difference in your everyday life!


Session One 

Exercises  Reps  Sets 
Squats  15-20  4 
Lunges  10-12 each side  3 
Good Mornings  10-12  4 
Box Jumps  10  3 


Session Two 

Exercises  Reps  Sets 
Press ups  12-15  4 
Bench dips  To Failure  4 
Wide grip Press ups  8  3 
Triangle Press ups  8  3 


Session Three 

Exercises  Reps  Sets 
BW Jumping Deadlift  10-12  4 
Supermans  10-12  4 
Door Frame Rows  8  3 
Glute Bridge  10  3 


Session 4 

Exercises  Reps  Sets 
Bag lateral raises  10  3 
Bag front raises  10  3 
Bag overhead press  10  4 
Plyo Press ups  8  4 


Cardio Circuit 1 

Perform each exercise for 30 seconds back to back through, that’s one round. Perform 5 rounds! 

Mountain climbers 
Heel tap star jumps 
Alt knee to elbows 
Plank Jacks 


Cardio Circuit 2 

Ski Jumps 
Squat Thrusts 
180o Squat Jumps 
V ups 


Cardio Hill sprints 

Find a good hill with 6-8% gradient, each rep is 10-15 second sprint max effort, walk back down and repeat. The reps will change each session. 


Good luck!

Call Rhys on 07999 070107 to book a 1-to-1 PT fitness regime  
or email to get in touch about training. 
Follow Rhys on Instagram: @rhysyourgoals

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