30 Day Fitness Plan

Here is my FREE 30 Day fitness program to get you jump-started on the way to a healthier you. This is a beginner program and requires little to no equipment.

What you can expect:

  • Free 30 Day Workout Program and 30 Day Diet Plan

I used this as a case study example program I had to do for my ISSA Exam and it met the criteria for healthy women and men between the ages of 25-35 years old. This program can most definitely work for age groups outside of that, but may need to be adjusted slightly based on your muscular endurance assessment and other factors.

This is merely a guideline to start from; and should be adjusted overtime to fit your needs and goals.

Nutrition Guidelines for Women

  • 4 meals per day
  • 1 palm size portion of protein dense foods per meal(red meat, chicken, fish, eggs, or plant sources)
  • 1 fist of vegetables per meal(green beans, broccoli, spinach, kale, peppers)
  • 1 cupped handful of carbohydrates dense foods per meal(rice, potatoes, whole grains)
  • 1 thumb of fat dense foods per meal(nuts, seeds, olive oil)
  • Drink 1 liter of water during workouts, 1 liter after workout, and 1-2 cups at each meal.
  • Avoid refined sugars and processed foods(soda, excess sugar, candy, chips, etc)

The Workout Program for Women

  1. 10-15 min walk (warm-up) moderate pace
  2. Followed by a body weight training routine that would consist of a lower body movement, upper body movement, and a core exercise.
    • Example Lower Body Exercises: Squats, lunges, step-ups, burpees, mountain climbers.
    • Example Upper Body Exercises: Push-ups, dips, door frame rows, supermans.
    • Example Core Exercises: Planks, leg raises, leg kicks, sit-ups.
  3. 10-15 min walk(cool down)

Training Goals

  • Progressively build up to 15-20 reps per set for lower/ upper exercises based on the muscular endurance assessment chart
  • Progressively build up to 25-30 reps per set for core exercises based on the muscular endurance assessment chart
  • Try to complete workout in under an hour

Workout Weeks 1 – 4

Warm-up Walk: 10-15 min moderate pace – before exercise circuit

Box or Chair Squat: 8-10 reps

Decline Push-ups(hands up on chair): 8-10 reps

Forward Lunges: 8-10 reps each leg

Door Frame Rows: 8-10 reps

Sit-Ups: 20-25 reps

Planks: 20-30 seconds

Burpees: 8-10 reps

Cool-down Walk: 10-15 min – after exercise circuit

  • 3-4 rounds, 1-2 min rest between exercises
  • Try to add 1-2 reps to each exercise per week
  • 3-4 days week
  • Try to get in a 10-15 min walk daily moderate pace if possible or jump rope 10-15 min; 30 seconds on and rest for 1 min for 6-10 sets. Try to add 10 seconds per week to your time jumping rope. Make it a goal to complete 6 sets of 3 min of jump roping with 30 second rest intervals. Jump roping is one of the most efficient fat-burning workouts available.
  • Additionally, feel free to engage in any extra activities you enjoy: hiking, dancing, or yoga.
  • Any questions on exercises contact me anytime.

Nutrition Guidelines for Men

  • 4 meals per day
  • 2 palm size portion of protein dense foods per meal(red meat, chicken, fish, eggs, or plant sources)
  • 2 fist of vegetables per meal(green beans, broccoli, spinach, kale, peppers)
  • 2 cupped handful of carbohydrates dense foods per meal(rice, potatoes, whole grains)
  • 2 thumb of fat dense foods per meal(nuts, seeds, olive oil)
  • Drink 1 liter of water during workouts, 1 liter after workout, and 1-2 cups at each meal.
  • Avoid refined sugars and processed foods(soda, excess sugar, candy, chips, etc)

The Workout Program for Men

  1. 10-15 min walk (warm-up) moderate pace
  2. Followed by a body weight training routine that would consist of a lower body movement, upper body movement, and a core exercise.
  • Example Lower Body Exercises: Squats, lunges, step-ups, burpees, mountain climbers.
  • Example Upper Body Exercises: Push-ups, dips, pull-ups/ chins, door frame rows, supermans.
  • Example Core Exercises: Planks, leg raises, leg kicks, sit-ups.
  1. 10-15 min walk(cool down)

Training Goals

  • Progressively build up to 25-30 reps per set for lower/ upper exercises based on the muscular endurance assessment chart
  • Progressively build up to 35-40 reps per set for core exercises based on the muscular endurance assessment chart
  • Try to complete workout in under an hour

Workout Weeks 1 – 4

Warm-up Walk: 10-15 min moderate pace – before exercise circuit

Box or Chair Squat: 15-20 reps

Decline Push-ups(hands up on chair): 15-20 reps

Forward Lunges: 15-20 reps each leg

Door Frame Rows: 15-20 reps

Sit-Ups: 25-30 reps

Planks: 25-30 seconds

Burpees: 15-20 reps

Cool-down Walk: 10-15 min – after exercise circuit

  • 4-5 rounds, 1-2 min rest between exercises
  • Try to add 1-2 reps to each exercise per week
  • 3-4 days week
  • Try to get in a 10-15 min walk daily moderate pace if possible or jump rope 10-15 min; 30 seconds on and rest for 1 min for 6-10 sets. Try to add 10 seconds per week to your time jumping rope. Make it a goal to complete 6 sets of 3 min of jump roping with 30 second rest intervals. Jump roping is one of the most efficient fat-burning workouts available.
  • Additionally, feel free to engage in any extra physical activities you enjoy.
  • Any questions on exercises contact me anytime.

Body_Weight_Workout

Time to Get Started

If this fitness and nutrition program seems like it could benefit you or someone you know, feel free to share and get others involved. It doesn’t take much to get started with this; it’s very basic in the sense that you don’t need to purchase any equipment or even go to a gym; you can do this at home, anytime it fits in your schedule.

If you’re interested in some other ideas for bodyweight exercises you can do anywhere, check out my article ‘Best Bodyweight Workout Program’.

This will change your life for the better if you stick to the program and follow the nutritional recommendations above.

If you have any questions or comments leave them in the comment section below or email me at marcus@totalfitnut.com.

If you want something you’ve never had, you must be willing to do something you’ve never done.-Thomas Jefferson

All the best,

Marcus

Totalfitnut.com

Marcus@totalfitnut.com

References: ISSA’s; Fitness: The Complete Guide

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