This workout program structures workouts to improve strength and broaden your routine by including total body work, lower body work, and upper body work throughout the training week. A great way to start a workout routine.

Eat Clean, 1 gram of protein per kg per day, Cardio or active rest on off days. 

Dumbbell

Training Bench

Yoga Mat

Barbells

Kettlebell

Three Weeks, Three Workouts Each Week

This is a pretty good routine I have created for beginners. Working the upper body Shoulders ,Triceps, Biceps and Chest . I have videos at the gym but you don't need that if not available.  I have provided a Chart . For cardio simple just walk around the neighborhood for 20 minutes. Don't be afraid to start a program.  You have to start somewhere.  Don't matter if you think your to fat skinny what ever . Just get out there and if people make fun of you for it. Then atleast your doing something about it . Tell them I don't see you going to the gym or walking doing something about you being out of shape. Good luck stick to a routine and most of all don't care about what other people think.

This can be Done with No Equipment

Treadmill

Blocks/Jump Box

Stationary Bike

Stair Climber

Gym Racks & Rigs

Upper body ,legs and cardio for beginners 

Reset, recharge, and move with intention in this 7-day yoga experience designed to meet you wherever you are. This discounted bundle combines a mix of power yoga, sculpt classes with light dumbbells, and slower, more intentional flows to help you build strength, improve mobility, and reconnect with your body.

Each day offers something different—whether you’re looking to sweat, stretch, or slow down—so you can create a balanced routine that feels good and keeps you coming back. Perfect for all levels, this program is your go-to for feeling stronger, more aligned, and energized in just one week.

Yoga & Yoga Sculpt Bundle 

Starting a nutrition and exercise program can feel overwhelming—but here’s the truth:
You don’t need to be perfect. You just need to start.
At the beginning, everything feels harder than it should. Waking up early, choosing water over soda, cooking instead of grabbing fast food—it’s uncomfortable. That’s normal. You’re not doing it wrong… you’re doing something new.
Progress in fitness and nutrition isn’t about big, dramatic changes. It’s about small wins. Not to mention I am not the best when it comes to eating healthy when I'm busy working all the time. Just try to throw in so.e veggies here and there and be sure to take multivitamins. I also have included exercise with this program routine . 

Nutrition plan for exercise beginners 

Starting is the hardest part—seriously. Not the workout, not the soreness, not the schedule. Just starting. And the fact that you’re even thinking about it already puts you ahead of most people.
Here’s the truth: you don’t need to be fit to begin. You begin to become fit.
You’re not behind. You’re not “out of shape” in some permanent way. Your body is incredibly adaptable—it wants to get stronger, move better, feel better. You just have to give it the chance.
A few things to keep in mind:
You don’t need motivation—you need consistency. Motivation comes and goes. Showing up, even when you don’t feel like it, is what changes you.
Start small. A 10-minute walk counts. A few push-ups count. It all counts.
You are not competing with anyone. Not the people at the gym, not influencers, not your past self. Just focus on doing a little more than yesterday.
It’s okay to feel awkward at first. Everyone does. Every single person you see who looks confident once felt exactly like you do now.
And th

Pep talk for beginners 

Yes hello I have a simple 3 day exercise program for beginners.  Day 1 2 or 3 sets of 15 push ups , 20 or 3 sets of 10 to 15 backwards push ups and 2 to 3 sets of sit ups. Day 2 . 2 to 3 sets of squats , 2 to 3 sets of 10 to 15 hip thrusts and 2 to 3 sets of 10 to 15 calf raises.  Don't forget to stretch for 5 to 10 minutes.  Day 3 just a walk around the neighborhood for 20 to 30 minutes.  All of this can be done at your own time and pace. 

Beginning a exercise routine 

This program includes 7 classes (15–30 minutes each) featuring a mix of energizing yoga sculpt workouts and restorative recovery sessions. The sculpt classes blend power yoga with light strength training to help tone your arms, legs, glutes, and core while building endurance. Between those sessions, you’ll find recovery-focused classes to improve mobility, stretch tight muscles, and help your body reset.

This balanced approach helps you build strength without burnout, making it easier to stay consistent and feel your best throughout the week.

Bonus: Instead of purchasing individual classes, you’re getting 7 full sessions for the price of just 2–3 classes, making this an easy and affordable way to stay consistent with your practice. 💪🧘‍♀️

Resistance Bands

Strong & Aligned - Yoga Sculpt Bundle

New to power yoga but not sure where to start? This 1-Week Beginner Power Yoga Bundle is the perfect way to build strength, mobility, and confidence on your mat.

You’ll get 7 guided power yoga classes (15–30 minutes each) designed for beginners who want an energizing, full-body practice without committing to long workouts. Each day features a different flow to help you build consistency, improve flexibility, and reconnect with your body through breath and movement.

Expect beginner-friendly vinyasa sequences that strengthen your core, improve mobility, and leave you feeling accomplished in under 30 minutes.

Bonus: Instead of paying for individual classes, you’re getting 7 full yoga sessions for the price of just 2–3 classes, making this an easy and affordable way to start your power yoga journey. 🧘‍♀️✨

Power Yoga Beginner Bundle

The core is at the center of any training program. This week will bring you a challenging schedule of workouts with your center in mind. 

Ab and Glute: Week Program 

Start with 2 workouts weekly for the first 4 weeks of your program. Try and focus on form and modify as needed. Suggest an active rest day on a 3rd day if time allows (stretching, yoga, meditation with another trainer on the platform for variety:).

Beginner Program: Two Intentional Workouts Weekly 

The 7-Day Life Coach Call Compilation by Samira Grady is a guided video experience designed to support personal growth, clarity, and intentional living. Over seven days, viewers are invited into real-life coaching conversations focused on self-awareness, mindset shifts, accountability, and emotional readiness. Each session offers insight, reflection, and encouragement to help you reconnect with your goals, strengthen self-trust, and move forward with confidence—one day at a time.


7-Day Life Coach Call Compilation w/ Coach Samira Grady (60+ Mins)

The 5-Day Girl Talk Podcast Video Compilation by Samira Grady is a thoughtfully curated visual experience created to support mental clarity, emotional wellness, and self-connection. Over five days, viewers are guided through intentional Girl Talk conversations centered on self-reflection, healing, readiness, and personal growth. Each video encourages you to slow down, be present, and reconnect with yourself—making this program a meaningful complement to your Perspire wellness and recovery experience.

Programs