A 4-Week Beginner's Program to Get Back in Shape and Build Muscle

Before starting every workout, be sure to warm up your muscles with a dynamic warmup, and don't forget to cool down and stretch after every workout!

Monday

• Glute bridge: two sets of 10
• Reverse lunge: three sets of 10 reps, each leg
• Dumbbell squat: three sets of 12 reps
• Step-up: three sets of 10 reps, each leg

Tuesday
Today you'll be doing a 20-minute run. The pace is up to you, so choose a speed you'll be proud of. If necessary, you can take walking breaks.

Wednesday
Today is your first rest day. Feel free to stretch or foam roll, and get ready for tomorrow.

Thursday

• Three sets of bicep curl: 12-rep superset with a plank: 15 seconds
• Bent-over row: three sets of 12 reps
• Dumbbell bench press: three sets of 10 reps, each arm
• Reverse fly: three sets of 12 reps

Friday
15-minute recovery run. The pace is up to you, so choose a speed you'll be proud of. If necessary, you can take walking breaks.

Saturday and Sunday
Be sure to remain active even though these two days are primarily for rest. Go on a bike ride, take your dog for a walk — just be sure to move.