Here is a basic workout plan for beginners

 

For beginners:

Monday:

• 5-10 minutes of light cardio (jogging in place, jumping jacks, etc.)
• 2-3 sets of 8-12 reps of bodyweight exercises (squats, push-ups, lunges, etc.)
• 2-3 sets of 8-12 reps of isolation exercises (bicep curls, tricep dips, etc.)

Tuesday:

• 5-10 minutes of light cardio
• 2-3 sets of 8-12 reps of bodyweight exercises
• 2-3 sets of 8-12 reps of isolation exercises

Wednesday: Rest

Thursday:

• 5-10 minutes of light cardio
• 2-3 sets of 8-12 reps of bodyweight exercises
• 2-3 sets of 8-12 reps of isolation exercises

Friday:

• 5-10 minutes of light cardio
• 2-3 sets of 8-12 reps of bodyweight exercises
• 2-3 sets of 8-12 reps of isolation exercises

Saturday and Sunday: Rest

Note that this is just a general workout plan for beginners, and it's important to consult with a doctor before starting any exercise program. Also, you should increase the difficulty and variety of exercises as you progress.

Keep in mind that the most important aspect is consistency, slowly building up the duration, frequency and intensity of your exercises. Free Traning:

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