A free, 30-Day Workout Calendar to help you shape up for summer. This Beginner Workout Plan was designed for anyone seeking low-impact workouts that are still challenging. Download your Workout Calendar to build strength and burn calories with daily workouts you can do at home with a set of dumbbells.

*If you’re having trouble seeing the video above, try turning off or pausing your ad-blocker. If you prefer, you can also view these 6 Exercises for Toned Arms Workout on YouTube here. You can also view all of the Summer Shred Beginner 30-Day Workout Plan Workout Videos via this YouTube Playlist. 

The 30-Day Workout Challenge + Calendar I published earlier this year was such a hit, and you guys have been requesting more workout plans and workout calendars.

So I figured it’s the perfect time to launch a ‘Summer Shred’ Workout Calendar.

The goal with these 30-Day Workout Calendars is that you can adapt them to fit your personal fitness schedule and routine. But if it were me, I’d start this calendar on Monday, June 3rd {or sooner}. Therefore, you’ll have completed the full 30-Day Beginner Workout Plan by July 4th — hello summer shred!

This Beginner Workout Plan was specifically designed for anyone seeking low impact workouts that are still challenging. So whether you’re pregnant, coming back from postpartum or recovering from an injury, or just starting a fitness routine this Beginner Workout Plan and 30-Day Workout Calendar is for you!

The workout calendar includes my favorite, new workouts on the blog, like the 6 Exercises for Toned Arms {featured above}. As well my favorite, older workouts on the blog, like these 7 Best Total Body Strength Training Exercises for Women.

Click on the Beginner 30-Day Workout Calendar below or click here to directly download this Beginner Workout Plan.

*NOTE: If you’re having trouble directly clicking the workout links within the calendar, try viewing the calendar in Google Chrome — that’s the preferred browser for accessing all workouts on this calendar. 

Beginner Workout Plan | workout calendar

Who is this ‘Beginner Workout Plan’ for?

When I say ‘beginner’ I largely mean ‘low-impact’. This calendar IS friendly for those beginning a new fitness routine, but it’s also appropriate for anyone who is:

  • Beginning or getting back into a steady fitness and weight loss routine.
  • Recovering from an injury, or need a more joint-friendly workouts.
  • Getting back into a fitness routine after having a baby.
  • Pregnant and looking to maintain strength and endurance in a low impact way.

I noted this in my 10-Minute Low Impact HIIT Cardio post, but I’m at the point in my pregnancy where I’m personally transitioning to more low impact workouts, because they feel better for my body. But you guys know me, I still want to feel challenged and work up a sweat!

And that’s exactly what you get with this Beginner Workout Plan, low impact weight training and bodyweight workouts that are still challenging. 

If you’re looking for a more advanced workout calendar, with high impact workouts reference this Advanced 30-Day Workout Calendar. 

workout calendar | 30 day workout plan

Workout Calendar FAQs:

  1. When to start. You can start this Beginner Workout Plan at any time, on any given day. Just start, and cross off each day on the workout calendar as you go. If you miss a day, don’t sweat it — life happens! There are rest days built in to the calendar, and you can always adjust your week to make the rest day the day you miss.
  2. What equipment is needed. All of the workouts can be done at home, or from pretty much anywhere if you’re traveling too! Many of the workouts are bodyweight only or require a set of dumbbells. Each workout will have a recommended dumbbell weight {if weights are required}, but feel free to use what you have available and feel comfortable with! You can always perform the dumbbell exercises without weights if you don’t have equipment available. There are also options to add additional pieces of equipment like a mini loop resistance band {or mini loop fabric resistance band} and sponge ball  if you have access to them.
  3. Logistics.
    1. Download the Workout Calendar PDF by clicking here, or bookmark this webpage for reference.
      *NOTE: If you’re having trouble directly clicking the workout links within the calendar, try viewing the calendar in Google Chrome — that’s the preferred browser for accessing all workouts on this calendar. 
    2. Hover over and then click on the bold text each day to access the full workout and video on www.nourishmovelove.com.
    3. You can also access all of the workout videos on this workout calendar on YouTube via this YouTube Playlist.
    4. Share your daily workouts with me by tagging @nourishmovelove on social and ‘Pin’ the daily workouts on Pinterest so you can do them again!
    5. Note: in order to access the full-length 30-Minute Barre + HIIT Fusion Workout Video included in this 30 Day Workout Calendar, you do have to be subscribed to my email list. Click here to subscribe and access the 30-Minute Barre + HIIT Fusion Workout Video.

Beginner Workout Plan and Workout Calendar

Trainer Tips + Beginner Workout Plan Notes:

  1. Warm up and cool down. Properly warming up and cooling down are essential parts of workouts {that often get skipped, I’m guilty of this too!}. On days when you don’t have a full-length video which include a custom warm-up and cool down, I recommended referencing the following:
      • Warm-Up: 5-Minute Warm Up Video for At Home Workouts
      • Cool Down and Rest Days: 8 Mobility Exercises for Muscle Recovery and/or 7 Foam Rolling Exercises for Active Recovery
  2. Make the workout calendar work for you. I designed this workout calendar how I would personally design a 30-Day Beginner Workout Plan for myself. Therefore, it includes working out for 20-30 minutes a day, 5 out of 7 days of the week. If that’s not realistic or attainable for you, adapt and modify the calendar by choosing 3-4 of the workouts from a given week that you’ll complete. My personal preference is to alternate targeted muscle groups. For example, training lower body one day and upper body the next.
  3. Adapt workouts and exercises as needed. You know your body best, and although several of the workout videos include modifications, you can always adapt exercises to better suit your needs and goals. This post on 7 Ways to Modify a Push-Up is a great resource!
  4. Choose what video format you like, and adapt your workouts. Please note: I’ve included a mix of full-length, follow-along workout videos AND workouts with picture collage visuals and a 1-minute video ‘preview’ demonstrating the moves. So there’s not a full-length workout video everyday. If you’re looking for a 30-Day Workout Calendar with all full-length videos, Get Healthy U TV is a great resource. You can get your first year for only $20 when you use promo code: LindseyGold20 {click here to join}!

I do have to note, before beginning any new exercise program you should consult with your physician or midwife. The information provided with this workout calendar is intended for general information and use; it does not include specific, individualized recommendations and is not intended as medical advice. Before you begin any new exercise or nutrition program Nourish Move Love, LLC recommends that you consult with your physician. Nourish Move Love, LLC primarily educates clients to assume more personal responsibility for their health by adopting a healthy and active lifestyle.

Pin this Beginner Workout Plan + 30-Day Workout Calendar:

Beginner Workout Plan and Workout Calendar | 30 day workout plan
*This post does include affiliate links, and I do receive a small commission for products purchased using these links. All words and opinions are my own. Thank you for supporting Nourish Move Love, making the content you see on this blog possible.