2-Week Full Body Workout Challenge for Beginners

Week 1: Building a Foundation

Day 1: Upper Body Strength

• Push-Ups (3 sets of 8-10 reps)
• Plank Shoulder Taps (3 sets of 8 reps each side)
• Tricep Dips (3 sets of 9 reps)

Day 2: Lower Body Strength

• Bodyweight Squats (3 sets of 9 reps)
• Lunges (3 sets of 9 reps each leg)
• Glute Bridges (3 sets of 10 reps)

Day 3: Rest Day
Let your body recover with some light stretching or a walk.

Day 4: Full Body Circuit

• Jumping Jacks (3 sets of 20 seconds)
• Mountain Climbers (3 sets of 20 seconds)
• Burpees (3 sets of 10 reps)

Day 5: Core Focus

• Plank (3 sets of 20-40 seconds)
• Russian Twists (3 sets of 15 reps)
• Bicycle Crunches (3 sets of 10 reps each side)

Day 6: Active Recovery
Go for a walk, swim, or do some yoga.

Day 7: Rest Day
Enjoy a full rest day to prepare for Week 2.

Week 2: Building Strength and Endurance

Day 8: Upper Body Strength

• Push-Ups (3 sets of 10-15 reps)
• Bent-Over Rows (3 sets of 10 reps)
• Shoulder Press (3 sets of 10 reps)

Day 9: Lower Body Strength

• Bodyweight Squats (3 sets of 15 reps)
• Step-Ups (3 sets of 10 reps each leg)
• Calf Raises (3 sets of 10 reps)

Day 10: Rest Day
Focus on hydration and light stretching.

Day 11: Full Body Circuit

• High Knees (3 sets of 20 seconds)
• Mountain Climbers (3 sets of 20 seconds)
• Burpees (3 sets of 9 reps)

Day 12: Core Focus

• Side Plank (3 sets of 20 seconds each side)
• Leg Raises (3 sets of 10 reps)
• Flutter Kicks (3 sets of 10 reps)

Day 13: Active Recovery
A light jog, cycling, or yoga to keep the body moving.

Day 14: Full Body Strength

• Push-Ups (3 sets of 10-15 reps)
• Bodyweight Squats (3 sets of 15 reps)
• Plank (3 sets of 45 seconds)

Tips for Success

• Stay Hydrated: Drink plenty of water before, during, and after your workouts.
• Warm-Up and Cool Down: Start each session with a 5-10 minute warm-up and end with a cool-down stretch to prevent injury.
• Listen to Your Body: If something feels too challenging, modify the exercise or reduce the number of reps. It’s important to progress at your own pace.
• Stay Consistent: Consistency is key. Stick with the challenge, and you’ll see progress by the end of two weeks.

Conclusion

This 2-week full-body workout challenge is the perfect way for beginners to kickstart their fitness journey. With a mix of strength, cardio, and core exercises, you'll start to build a solid foundation for your fitness goals. Remember, the most important part is to enjoy the process and celebrate every step of progress!

Good luck, and stay motivated!