As a beginner the goal is to show up to training consistently. It is likely you are still developing a strong 'exercise' habit. Fitting it into your week is easy when there is 3 workouts. Move the sessions to suit your schedule. With adequate rest you always look forward to your next workout.
This is predominately a strength program with a tiny bit of cardio intertwined just to keep your mind & heart healthy.
A
BANDED GLUTE RAISE
30, 20, 10
B
SQUAT PULSE into CRAB WALK
3 x 10
C
DB HIP THRUST
4 x 10
D1
DB REVERSE LUNGE
3 x 10
D2
DB SUMO SQUAT
3 x 10
D3
SINGLE LEG GLUTE RAISE
3 x 10
E
BANDED GLUTE RAISE - Feet elevated
40, 30, 20, 10 @ 4:00, 3:00, 2:00, 1:00
A1
PRONE WEIGHTED ARM CIRCLE
3 x 10
A2
HAND RELEASE PUSH UP
3 x 10
A3
SHOULDER TAP
3 x 10
B1
SINGLE ARM ROW
3 x 10
B2
BALL SLAM
3 x 15
B3
MOUNTAIN CLIMBER on DEAD BALL
3 x 20
C
FRONT FOOT ELEVATED SPLIT SQUAT
10, 8, 6
D1
AB BIKE
2 x 30
D2
HANDS TO FEET CRUNCH
2 x 30
D3
ARM - LEG RAISE
2 x 30
D4
ELBOW to KNEE CRUNCH
2 x 30
E1
FIT BALL KNEE TUCK
3 x 10
E2
FIT BALL ROLL OUT
3 x 10
A
SEATED BANDED ABDUCTION - 30-30-30
2 x 90
B
BB GLUTE RAISE
4 x 12
C1
DB DEADLIFT
3 x 1
C2
LEANING SPLIT SQUAT
3 x 10
C3
GOBLET SQUAT
3 x 12
D1
SLIDING LATERAL LUNGE
1 x 20
D2
STEP OVER
1 x 40
D3
REAR FOOT ELEVATED LUNGE HOP
1 x 20
E
MINI BAND DONKEY KICK
3 x 12
Certified Personal Trainer, Online Coach & Precision Nutrition L1