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This is a very good exercise program for beginners. You have to start somewhere. It is only 3 days a week. I know everyone s schedules can be hectic but like the great Dennis Austin used to say . 20 minutes is better then no minutes! Beginner Full Body Program (3 Days Per Week) Day 1 Squats – 3×10 Push-Ups – 3×10 Dumbbell Rows – 3×12 Plank – 3×30 seconds Walking – 15 minutes Day 2 Leg Press – 3×12 Shoulder Press – 3×10 Lat Pulldown – 3×12 Glute Bridges – 3×15 Bicycle Crunches – 3×20 Day 3 Deadlifts (light) – 3×8 Chest Press – 3×10 Seated Cable Rows – 3×12 Lunges – 3×10 each leg Treadmill Jog – 20 minutes