Your First Week of Home Workouts: A Simple Day-by-Day Plan

You've got the equipment. You know the mindset matters. You're ready to start.

And then you freeze: "What do I actually do?"

This is where most beginners get stuck. Not because they lack motivation—because they lack a clear plan. When you have to figure out "what workout should I do today?" every single time, decision fatigue wins. You end up scrolling fitness videos for 20 minutes, getting overwhelmed, and doing nothing.

This article removes that problem completely.

Here's your first week. Day by day. Exercise by exercise. No thinking required. Just follow along.

Before You Start: Important Safety Information

Check with your doctor first if you:

• Haven't exercised in over 6 months
• Have any existing injuries or chronic pain
• Are pregnant or recently gave birth
• Have heart conditions, high blood pressure, diabetes, or other medical conditions
• Experience joint problems, particularly in knees, ankles, or back

This isn't legal talk—it's genuinely important. A quick chat with your GP takes 5 minutes and ensures you're starting safely.

Stop immediately if you experience:

• Sharp or sudden pain (different from normal muscle burn)
• Dizziness or feeling faint
• Chest pain or difficulty breathing beyond normal exertion
• Joint pain that feels "wrong"

There's a difference between "this is challenging" and "this is hurting me." Learn to recognise it. Discomfort is okay. Pain is your body's warning system.

Absolute beginner? If this plan feels like too much, start with 2-3 days per week instead of 6. There's no shame in easing in. Consistency beats intensity every single time.

Why a Prescribed Plan Works

Research on habit formation shows that beginners stick with exercise longer when they don't have to make decisions. A clear "here's what to do today" plan removes friction and builds consistency faster than "figure it out as you go."

This week is designed to:

• Introduce you to each piece of equipment individually (Days 1-3)
• Show you how to combine tools effectively (Days 4-6)
• Build confidence without overwhelming you
• Keep sessions short enough to finish (10-15 minutes)
• Include proper recovery so you don't burn out

You're not committing to this plan forever. Just one week. Seven days to prove you can do this.

What to Expect This Week

Monday through Saturday: One workout per day
Sunday: Complete rest (seriously, do nothing)
Wednesday: Active recovery only (light stretching + foam rolling)

Duration: 10-15 minutes per session
Intensity: Light to moderate—you should feel like you worked, not like you died
Modifications: Included for every exercise

If something feels wrong, stop. If you need to skip a day, skip it and continue the next day. This isn't boot camp. It's your first week.

What "the right intensity" feels like:

• You can still hold a conversation, even if it's a bit breathy
• Your muscles feel like they're working, maybe even burning slightly
• You feel challenged but not panicked
• On a scale of 1-10, you're around a 4-6 for effort

Let's go.

Day 1 (Monday): Meet Your Resistance Band

Duration: 10 minutes
Equipment: Tube resistance band

Today you're learning how the resistance band works. Focus on form, not speed.

Warm-up (2 minutes):

• March in place: 30 seconds, gradually increasing knee height
• Arm circles: 10 forward, 10 backward, full range of motion
• Bodyweight squats: 10 reps, slow and controlled
• Shoulder rolls: 5 forward, 5 backward

Workout (6 minutes):

1. Banded Squats - Stand on the band, hold handles at shoulders. Squat down, stand up. The band adds gentle resistance.
   12 reps • Rest 30 seconds

2. Chest Press - Anchor band behind you (door handle works), press handles forward at chest height.
   10 reps • Rest 30 seconds

   Safety Tip: If anchoring to a door, make sure you pull from the side that closes TOWARD you (so the door can't pop open), or lock the door. A band snapping back is no joke.

3. Standing Rows - Stand on band, pull handles to your ribs, squeeze shoulder blades together.
   10 reps • Rest 30 seconds

4. Bicep Curls - Stand on band, curl handles to shoulders, control the way down.
   10 reps • Rest 30 seconds

Repeat the circuit 2 times total

Cool-down (2 minutes):

• Gentle arm and leg stretches
• Deep breathing: 5 slow breaths, inhaling through nose, exhaling through mouth

Modification: If the band feels too strong, stand closer to the middle of it for less resistance. If you can only do one circuit today, that's fine—one circuit is infinitely better than zero.

Form reminder: Keep your core engaged throughout. Imagine someone's about to poke your stomach—that gentle tightening is what you want.

Day 2 (Tuesday): Cardio Without the Dread

Duration: 12 minutes
Equipment: Skipping rope

Today is about finding your rhythm. Don't worry about speed—just get comfortable with the rope.

What you need:

• Footwear: Cross-training shoes or lightweight trainers. Avoid heavy running shoes with thick soles—they make timing harder. Not barefoot unless you're experienced.
• Surface: Ideally a wooden floor, thin mat, or short-pile carpet. Avoid concrete (too hard on joints) or thick carpet (rope catches).
• Space: Clear 2 metres around you. Move furniture. Trust me.

Warm-up (2 minutes):

• March in place with arm swings: 1 minute, coordinating movement
• Ankle circles: 10 each direction, per foot
• Calf raises: 10 reps
• Practice rope swings without jumping: 1 minute, feeling the rhythm

Workout (8 minutes):

First-timer tip: If you haven't jumped rope in years (or ever), your calves aren't ready for this. Do "Shadow Skips" instead—jump without the rope for this entire week. Just practice the motion. Your calves will thank you, and you'll avoid shin splints. Add the actual rope in Week 2.

1. Basic Skips - Jump with both feet, land softly on the balls of your feet. Aim for a steady rhythm, not speed.
   30 seconds on • 30 seconds rest

2. Marching Skips - Alternate feet like you're jogging in place while the rope swings.
   30 seconds on • 30 seconds rest

3. Basic Skips - Back to both feet together.
   30 seconds on • 30 seconds rest

4. Rest - Walk around, shake out your arms.
   1 minute

Repeat the entire sequence 2 times

Cool-down (2 minutes):

• Walk slowly, let your heart rate come down
• Calf stretches: 30 seconds per leg
• Deep breathing

Modification: If you keep tripping, skip WITHOUT the rope first. Just practice the jumping motion. Add the rope when you're ready. There's no deadline.

Expect to mess up. Everyone trips when learning. If you can do 10 skips in a row by the end of today, you're doing great.

Day 3 (Wednesday): Active Recovery

Duration: 10 minutes
Equipment: Foam roller + yoga mat

This isn't a rest day—it's an active recovery day. You're teaching your body that movement can feel good, not punishing.

Foam rolling safety notes:

• Don't roll: Your neck, lower back, directly over joints (knees, elbows, ankles)
• Do roll: Calves, quads, hamstrings, upper back (between shoulder blades)
• If you're pregnant: Avoid rolling calves in your third trimester. Check with your doctor first.
• If you have injuries: Skip any area that's actively injured or inflamed

Full Routine (10 minutes):

1. Foam Roll Calves - Sit on mat, place roller under calves, roll slowly up and down. Stop if you find a tender spot and hold for 20-30 seconds.
   1 minute per leg

2. Foam Roll Quads - Lie face-down, roller under thighs, roll gently. Use your arms to control how much body weight you apply.
   2 minutes total

3. Foam Roll Upper Back - Lie on back, roller under shoulder blades (not lower back), roll gently. Keep your core engaged to protect your spine.
   2 minutes

4. Child's Pose Stretch - Kneel on mat, sit back on heels, reach arms forward, breathe deeply.
   2 minutes

5. Gentle Spinal Twists - Lie on back, drop knees to one side, breathe, switch sides.
   1 minute per side

What foam rolling should feel like:

• On a scale of 1-10 for discomfort, stay around 4-5
• "Good hurt" not "bad hurt"
• If you're holding your breath or tensing up, ease off the pressure
• Roll slowly—about 1 inch per second

Note: If any area feels particularly tight, spend extra time there. This should feel good, not painful.

Day 4 (Thursday): Core + Stability

Duration: 12 minutes
Equipment: Wheeled sliders + yoga mat

Today you're discovering that core work doesn't have to mean endless crunches. Sliders make it more interesting.

Slider safety: These create an unstable surface, which is the point—but also means you need to move carefully. If you feel yourself losing control, pause and reset. This is about quality, not speed.

Warm-up (2 minutes):

• Cat-cow stretches on mat: 10 reps, coordinating with breath
• Bird dog holds: 5 per side (opposite arm and leg extended)
• Plank hold (on knees is fine): 20 seconds
• Gentle torso twists: 10 per side

Workout (8 minutes):

1. Slider Walkouts - Start standing, place sliders under hands, walk hands forward into plank, walk back.
   6 reps • Rest 45 seconds

   Form check: Keep your belly button pulled in tight throughout the movement. If your lower back hurts or feels like it's sagging, don't slide out as far. A shorter range with a strong core beats a long range with a saggy back every time.

2. Plank with Slider Taps - In plank position (knees down if needed), slide one hand forward and back, alternate.
   10 taps per side • Rest 45 seconds

3. Kneeling Slider Rollouts - Kneel on mat, place sliders under hands, roll forward gently, pull back using core.
   8 reps • Rest 45 seconds

4. Slider Mountain Climbers - In plank, sliders under feet, alternate sliding knees toward chest.
   20 total (10 per leg) • Rest 45 seconds

Repeat circuit 2 times total

Cool-down (2 minutes):

• Child's pose, gentle stretches
• Hip flexor stretch: 30 seconds per side

Modification: Do everything on your knees. Plank on knees is still a plank. If sliders feel too unstable on your first try, do the movements without them to learn the pattern, then add sliders next week.

Balance tip: If you feel wobbly, widen your base of support. Feet further apart = more stable.

Day 5 (Friday): Full Body Combination

Duration: 15 minutes
Equipment: Resistance band + sliders + mat

Now you're combining tools. This is where it gets fun—you're creating your own mini-circuit.

Warm-up (3 minutes):

• Jumping jacks or marching: 1 minute, building intensity gradually
• Bodyweight squats: 10 reps
• Arm circles: 10 each direction
• Leg swings: 10 per leg (front to back)
• Torso rotations: 10 per side

Workout (10 minutes):

1. Band Squats - Stand on band, squat with handles at shoulders.
   12 reps

2. Slider Plank Taps - Plank position, slide hands forward alternately.
   10 per side

3. Band Rows - Stand on band, pull handles to ribs.
   12 reps

4. Slider Lunges - One foot on slider, slide back into lunge, return.
   8 per leg

5. Band Chest Press - Anchor band, press forward.
   10 reps

   Anchor reminder: Door closes toward you, or lock it. See Day 1 if you skipped that bit.

Rest 1 minute, then repeat entire circuit

Cool-down (2 minutes):

• Walk around, shake out, breathe
• Full body stretch: 30 seconds each for quads, hamstrings, chest, shoulders

Modification: Do one circuit only if two feels like too much. One is enough. You can also take a longer rest between circuits—60-90 seconds is fine.

Pacing check: If you can't catch your breath during the 45-second rests, you're going too hard. Slow down the movements or extend your rest periods.

Day 6 (Saturday): Cardio + Recovery

Duration: 12 minutes
Equipment: Skipping rope + foam roller

Your last workout day of the week. Quick cardio, then reward yourself with recovery.

Warm-up (2 minutes):

• March in place, arm swings
• Dynamic stretches: Leg swings, ankle circles

Cardio Block (5 minutes):

Calf check: If your shins or calves are sore from Tuesday, skip the rope today and do marching in place with high knees instead. Seriously. Pushing through shin pain leads to weeks off, not progress.

1. Skip Intervals - 30 seconds skipping, 30 seconds rest
   Repeat 5 times

Intensity check: You should be breathing hard but still able to say a few words. If you're gasping, you're overdoing it.

Recovery Block (5 minutes):

1. Foam Roll Lower Body - Calves, quads, hamstrings
   3 minutes total

2. Foam Roll Upper Back
   2 minutes

That's it. You're done for the week.

Day 7 (Sunday): Complete Rest

Do nothing. Seriously. This is part of the plan.

Recovery isn't lazy—it's how your body gets stronger. Rest days are when adaptation happens.

Go for a walk if you want. Stretch gently if it feels good. But no structured workout today.

What recovery does: Your muscles repair, your energy stores replenish, your nervous system resets. Skipping rest days doesn't make you progress faster—it makes you burn out or get injured.

You've earned this.

What Happens After Week 1?

Week 2: Repeat this exact plan, but add 1-2 reps to each exercise. Same structure, slightly more volume.

Week 3: Keep the same days, but swap the order. Do Friday's workout on Monday. Mix it up.

Week 4: Start adding your own variations. By now you know what feels good, what's too easy, what's challenging. Adjust accordingly.

Still finding it hard? Repeat Week 1 exactly as written for 2-3 weeks before progressing. There's no rush. Building the habit matters more than progression speed.

Beyond: You've built the foundation. From here you can:

• Follow structured programs
• Create your own circuits
• Add more equipment gradually (dumbbells, kettlebells, etc.)
• Increase duration to 20-30 minutes

But the habit is built. You showed up for seven days. That's the hard part.

The Bottom Line

You don't need a complicated program. You don't need a personal trainer. You don't need to overthink this.

You need a simple plan that removes decisions and builds consistency.

This week does exactly that. Seven days. Short sessions. Clear instructions. No guesswork.

By Sunday, you'll have proven to yourself that you can stick with this. And that's the foundation everything else builds on.

Ready to Start?

Print this plan. Put it where you'll see it. Set out your equipment the night before.

Then just follow along. One day at a time.

Shop the 5 Essentials if you haven't already—everything you need for this week in one simple package.

See you on Day 8.