From Couch to Fit: Your 7-Day Beginner Fitness Challenge

Introduction:
Feeling stuck and unmotivated? Let’s change that. This 7-day beginner fitness challenge is designed to ease you into a healthier lifestyle — no gym needed. Just follow along daily and start your transformation from the couch to fit!

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🗓️ Your 7-Day Beginner Challenge Plan:

Day 1 – Wake & Walk
20-minute brisk walk, even indoors. Focus on breathing and movement.

Day 2 – Core Starter

• 10 crunches

• 10 leg raises

• 30 sec plank
  Repeat x2.

Day 3 – Full Body Basics

• 10 squats

• 10 push-ups (or wall push-ups)

• 15 lunges (total)
  Repeat x2.

Day 4 – Active Rest
Gentle yoga, 15 mins stretching, deep breathing.

Day 5 – HIIT Lite

• 30 sec jumping jacks

• 30 sec rest

• 30 sec high knees

• 30 sec rest
  Repeat x3.

Day 6 – Core & Glutes

• 15 glute bridges

• 20 Russian twists

• 15 sec side planks
  Repeat x2.

Day 7 – Reflection + Walk
Take a 30-minute walk and write down what changed in 7 days.

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Tips to Stay Consistent:
✅ Keep your workout time fixed
✅ Drink water before and after
✅ Track your progress in a notebook
✅ Use music to stay motivated

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Conclusion:
It just takes one small step to change your life. Stick to this 7-day plan, and you’ll feel stronger, lighter, and more confident — inside and out.