This is a workout for the complete beginner. If you have never been exposed to health & fitness, this is a great workout to start with. It is easy enough to allow you to complete each days exercises yet challenging enough to produce results.

On the days with cardio, simply do the cardio activity of your choice whether it be walking, jogging, biking, eliptical trainer, etc. Only do what you are able to do without pushing yourself beyond your limits.

As always, you should consult with your physician before beginning this or any other exercise program.

Week 1

Week 1, Day 1
Exercise Details
Cardio 15 minutes
Push-ups - Regular Set 1 - 10 Reps
Stretching 10 minutes
Week 1, Day 2
Exercise Details
Push-ups - Regular Set 1 - 10 Reps
Set 2 - 10 Reps
Set 3 - 10 Reps
Set 4 - 10 Reps
Reverse Flutterkicks Set 1 - 10 Reps
Set 2 - 10 Reps
Set 3 - 10 Reps
Set 4 - 10 Reps
Arm Haulers Set 1 - 10 Reps
Set 2 - 10 Reps
Set 3 - 10 Reps
Set 4 - 10 Reps
Dips - Bench Set 1 - 10 Reps
Set 2 - 10 Reps
Set 3 - 10 Reps
Set 4 - 10 Reps
Stretching 10 minutes
Week 1, Day 3
Exercise Details
Cardio 20 minutes
Push-ups - Regular Set 1 - 10 Reps
Stretching 10 minutes
Week 1, Day 4
Exercise Details
Mountain Climbers Set 1 - 10 Reps
Set 2 - 10 Reps
Set 3 - 10 Reps
Set 4 - 10 Reps
Squats Set 1 - 10 Reps
Set 2 - 10 Reps
Set 3 - 10 Reps
Set 4 - 10 Reps
Lunges Set 1 - 10 Reps
Set 2 - 10 Reps
Set 3 - 10 Reps
Set 4 - 10 Reps
Calf raises Set 1 - 10 Reps
Set 2 - 10 Reps
Set 3 - 10 Reps
Set 4 - 10 Reps
Stretching 10 minutes
Week 1, Day 5
Exercise Details
Cardio 20 minutes
Push-ups - Regular Set 1 - 10 Reps
Stretching 10 minutes

Week 2

Week 2, Day 1
Exercise Details
Cardio 20 minutes
Push-ups - Regular Set 1 - 10 Reps
Crunches - legs down Set 1 - 20 Reps
Set 2 - 20 Reps
Stretching 10 minutes
Week 2, Day 2
Exercise Details
Push-ups - Regular Set 1 - 10 Reps
Set 2 - 10 Reps
Set 3 - 10 Reps
Set 4 - 10 Reps
Reverse Flutterkicks Set 1 - 10 Reps
Set 2 - 10 Reps
Set 3 - 10 Reps
Set 4 - 10 Reps
Arm Haulers Set 1 - 10 Reps
Set 2 - 10 Reps
Set 3 - 10 Reps
Set 4 - 10 Reps
Dips - Bench Set 1 - 10 Reps
Set 2 - 10 Reps
Set 3 - 10 Reps
Set 4 - 10 Reps
Stretching 10 minutes
Week 2, Day 3
Exercise Details
Cardio 30 minutes
Push-ups - Regular Set 1 - 10 Reps
Crunches - legs up Set 1 - 20 Reps
Set 2 - 20 Reps
Stretching 10 minutes
Week 2, Day 4
Exercise Details
Mountain Climbers Set 1 - 10 Reps
Set 2 - 10 Reps
Set 3 - 10 Reps
Set 4 - 10 Reps
Squats Set 1 - 10 Reps
Set 2 - 10 Reps
Set 3 - 10 Reps
Set 4 - 10 Reps
Lunges Set 1 - 10 Reps
Set 2 - 10 Reps
Set 3 - 10 Reps
Set 4 - 10 Reps
Calf raises Set 1 - 10 Reps
Set 2 - 10 Reps
Set 3 - 10 Reps
Set 4 - 10 Reps
Stretching 10 minutes
Week 2, Day 5
Exercise Details
Cardio 20 minutes
Push-ups - Regular Set 1 - 10 Reps
Crunches - legs down Set 1 - 20 Reps
Set 2 - 20 Reps
Stretching 10 minutes

Week 3

Week 3, Day 1
Exercise Details
Cardio 20 minutes
Push-ups - Regular Set 1 - 15 Reps
Crunches - legs down Set 1 - 20 Reps
Set 2 - 20 Reps
Set 3 - 20 Reps
Set 4 - 20 Reps
Stretching 10 minutes
Week 3, Day 2
Exercise Details
Push-ups - Regular Set 1 - 15 Reps
Set 2 - 15 Reps
Set 3 - 15 Reps
Set 4 - 15 Reps
Reverse Flutterkicks Set 1 - 15 Reps
Set 2 - 15 Reps
Set 3 - 15 Reps
Set 4 - 15 Reps
Arm Haulers Set 1 - 15 Reps
Set 2 - 15 Reps
Set 3 - 15 Reps
Set 4 - 15 Reps
Dips - Bench Set 1 - 15 Reps
Set 2 - 15 Reps
Set 3 - 15 Reps
Set 4 - 15 Reps
Stretching 10 minutes
Week 3, Day 3
Exercise Details
Cardio 30 minutes
Push-ups - Regular Set 1 - 15 Reps
Crunches - legs up Set 1 - 20 Reps
Set 2 - 20 Reps
Set 3 - 20 Reps
Set 4 - 20 Reps
Stretching 10 minutes
Week 3, Day 4
Exercise Details
Mountain Climbers Set 1 - 15 Reps
Set 2 - 15 Reps
Set 3 - 15 Reps
Set 4 - 15 Reps
Squats Set 1 - 15 Reps
Set 2 - 15 Reps
Set 3 - 15 Reps
Set 4 - 15 Reps
Lunges Set 1 - 15 Reps
Set 2 - 15 Reps
Set 3 - 15 Reps
Set 4 - 15 Reps
Calf raises Set 1 - 15 Reps
Set 2 - 15 Reps
Set 3 - 15 Reps
Set 4 - 15 Reps
Stretching 10 minutes
Week 3, Day 5
Exercise Details
Cardio 20 minutes
Push-ups - Regular Set 1 - 15 Reps
Crunches - legs down Set 1 - 20 Reps
Set 2 - 20 Reps
Set 3 - 20 Reps
Set 4 - 20 Reps
Stretching 10 minutes

Week 4

Week 4, Day 1
Exercise Details
Cardio 20 minutes
Push-ups - Regular Set 1 - 15 Reps
Crunches - legs down Set 1 - 20 Reps
Set 2 - 20 Reps
Set 3 - 20 Reps
Set 4 - 20 Reps
Set 5 - 20 Reps
Stretching 10 minutes
Week 4, Day 2
Exercise Details
Push-ups - Regular Set 1 - 15 Reps
Set 2 - 15 Reps
Set 3 - 15 Reps
Set 4 - 15 Reps
Set 5 - 15 Reps
Reverse Flutterkicks Set 1 - 15 Reps
Set 2 - 15 Reps
Set 3 - 15 Reps
Set 4 - 15 Reps
Set 5 - 15 Reps
Arm Haulers Set 1 - 15 Reps
Set 2 - 15 Reps
Set 3 - 15 Reps
Set 4 - 15 Reps
Set 5 - 15 Reps
Dips - Bench Set 1 - 15 Reps
Set 2 - 15 Reps
Set 3 - 15 Reps
Set 4 - 15 Reps
Set 5 - 15 Reps
Stretching 10 minutes
Week 4, Day 3
Exercise Details
Cardio 30 minutes
Push-ups - Regular Set 1 - 15 Reps
Crunches - legs up Set 1 - 20 Reps
Set 2 - 20 Reps
Set 3 - 20 Reps
Set 4 - 20 Reps
Set 5 - 20 Reps
Stretching 10 minutes
Week 4, Day 4
Exercise Details
Mountain Climbers Set 1 - 15 Reps
Set 2 - 15 Reps
Set 3 - 15 Reps
Set 4 - 15 Reps
Set 5 - 15 Reps
Squats Set 1 - 15 Reps
Set 2 - 15 Reps
Set 3 - 15 Reps
Set 4 - 15 Reps
Set 5 - 15 Reps
Lunges Set 1 - 15 Reps
Set 2 - 15 Reps
Set 3 - 15 Reps
Set 4 - 15 Reps
Set 5 - 15 Reps
Calf raises Set 1 - 15 Reps
Set 2 - 15 Reps
Set 3 - 15 Reps
Set 4 - 15 Reps
Set 5 - 15 Reps
Stretching 10 minutes
Week 4, Day 5
Exercise Details
Cardio 20 minutes
Push-ups - Regular Set 1 - 15 Reps
Crunches - legs down Set 1 - 20 Reps
Set 2 - 20 Reps
Set 3 - 20 Reps
Set 4 - 20 Reps
Set 5 - 20 Reps
Stretching 10 minutes

Week 5

Week 5, Day 1
Exercise Details
Cardio 20 minutes
Push-ups - Regular Set 1 - 20 Reps
Crunches - legs down Set 1 - 20 Reps
Set 2 - 20 Reps
Set 3 - 20 Reps
Set 4 - 20 Reps
Set 5 - 20 Reps
Stretching 10 minutes
Week 5, Day 2
Exercise Details
Push-ups - Regular Set 1 - 20 Reps
Set 2 - 20 Reps
Set 3 - 20 Reps
Set 4 - 20 Reps
Set 5 - 20 Reps
Reverse Flutterkicks Set 1 - 20 Reps
Set 2 - 20 Reps
Set 3 - 20 Reps
Set 4 - 20 Reps
Set 5 - 20 Reps
Arm Haulers Set 1 - 20 Reps
Set 2 - 20 Reps
Set 3 - 20 Reps
Set 4 - 20 Reps
Set 5 - 20 Reps
Dips - Bench Set 1 - 20 Reps
Set 2 - 20 Reps
Set 3 - 20 Reps
Set 4 - 20 Reps
Set 5 - 20 Reps
Stretching 10 minutes
Week 5, Day 3
Exercise Details
Cardio 30 minutes
Push-ups - Regular Set 1 - 20 Reps
Crunches - legs up Set 1 - 20 Reps
Set 2 - 20 Reps
Set 3 - 20 Reps
Set 4 - 20 Reps
Set 5 - 20 Reps
Stretching 10 minutes
Week 5, Day 4
Exercise Details
Mountain Climbers Set 1 - 20 Reps
Set 2 - 20 Reps
Set 3 - 20 Reps
Set 4 - 20 Reps
Set 5 - 20 Reps
Squats Set 1 - 20 Reps
Set 2 - 20 Reps
Set 3 - 20 Reps
Set 4 - 20 Reps
Set 5 - 20 Reps
Lunges Set 1 - 20 Reps
Set 2 - 20 Reps
Set 3 - 20 Reps
Set 4 - 20 Reps
Set 5 - 20 Reps
Calf raises Set 1 - 20 Reps
Set 2 - 20 Reps
Set 3 - 20 Reps
Set 4 - 20 Reps
Set 5 - 20 Reps
Stretching 10 minutes
Week 5, Day 5
Exercise Details
Cardio 20 minutes
Push-ups - Regular Set 1 - 20 Reps
Crunches - legs down Set 1 - 20 Reps
Set 2 - 20 Reps
Set 3 - 20 Reps
Set 4 - 20 Reps
Set 5 - 20 Reps
Stretching 10 minutes

Week 6

Week 6, Day 1
Exercise Details
Cardio 20 minutes
Push-ups - Regular Set 1 - 20 Reps
Set 2 - 20 Reps
Crunches - legs down Set 1 - 20 Reps
Set 2 - 20 Reps
Set 3 - 20 Reps
Set 4 - 20 Reps
Set 5 - 20 Reps
Set 6 - 20 Reps
Stretching 10 minutes
Week 6, Day 2
Exercise Details
Push-ups - Regular Set 1 - 20 Reps
Set 2 - 20 Reps
Set 3 - 20 Reps
Set 4 - 20 Reps
Set 5 - 20 Reps
Set 6 - 20 Reps
Reverse Flutterkicks Set 1 - 20 Reps
Set 2 - 20 Reps
Set 3 - 20 Reps
Set 4 - 20 Reps
Set 5 - 20 Reps
Set 6 - 20 Reps
Arm Haulers Set 1 - 20 Reps
Set 2 - 20 Reps
Set 3 - 20 Reps
Set 4 - 20 Reps
Set 5 - 20 Reps
Set 6 - 20 Reps
Dips - Bench Set 1 - 20 Reps
Set 2 - 20 Reps
Set 3 - 20 Reps
Set 4 - 20 Reps
Set 5 - 20 Reps
Set 6 - 20 Reps
Stretching 10 minutes
Week 6, Day 3
Exercise Details
Cardio 30 minutes
Push-ups - Regular Set 1 - 20 Reps
Set 2 - 20 Reps
Crunches - legs up Set 1 - 20 Reps
Set 2 - 20 Reps
Set 3 - 20 Reps
Set 4 - 20 Reps
Set 5 - 20 Reps
Set 6 - 20 Reps
Stretching 10 minutes
Week 6, Day 4
Exercise Details
Mountain Climbers Set 1 - 20 Reps
Set 2 - 20 Reps
Set 3 - 20 Reps
Set 4 - 20 Reps
Set 5 - 20 Reps
Set 6 - 20 Reps
Squats Set 1 - 20 Reps
Set 2 - 20 Reps
Set 3 - 20 Reps
Set 4 - 20 Reps
Set 5 - 20 Reps
Set 6 - 20 Reps
Lunges Set 1 - 20 Reps
Set 2 - 20 Reps
Set 3 - 20 Reps
Set 4 - 20 Reps
Set 5 - 20 Reps
Set 6 - 20 Reps
Calf raises Set 1 - 20 Reps
Set 2 - 20 Reps
Set 3 - 20 Reps
Set 4 - 20 Reps
Set 5 - 20 Reps
Set 6 - 20 Reps
Stretching 10 minutes
Week 6, Day 5
Exercise Details
Cardio 20 minutes
Push-ups - Regular Set 1 - 20 Reps
Set 2 - 20 Reps
Crunches - legs down Set 1 - 20 Reps
Set 2 - 20 Reps
Set 3 - 20 Reps
Set 4 - 20 Reps
Set 5 - 20 Reps
Set 6 - 20 Reps
Stretching 10 minutes