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Yoga Beginner Workout Plan

4 Week / 3 Days per Week / Beginner

0 ratings

Workout Summary

The yoga for beginners workout is designed to help you tone your muscles and gain flexibility and strength. This exercise program is an easy yoga workout that includes three sets of poses, each of which focuses on a different area of the body. By completing these workouts regularly, you will be a... more

The yoga for beginners workout is designed to help you tone your muscles and gain flexibility and strength. This exercise program is an easy yoga workout that includes three sets of poses, each of which focuses on a different area of the body. By completing these workouts regularly, you will be able to lose weight, tone your muscles, and increase flexibility in just a matter of weeks.

The first day of this beginner's yoga workout includes poses to help you tone your lower back and glutes. Poses such as the cat pose, child's pose, and cat stretch allow you to stretch your lower back and relax those muscles. Each of these beginner yoga moves, along with the prone cobra and the half lord of the fishes pose, isolate a particular area of the body to stretch and tone.

In the second set of these yoga poses for beginners, you are able to stretch and tone other areas of the body, including the abs, shoulders, glutes, hamstrings, lower back, forearms, and groin. These poses typically include chair pose, seated forward bend, lunges, and other exercises that focus on the hamstrings and glutes. Other yoga poses focus on the abs and arms, allowing you to gently tone the muscles without overworking them.

The third yoga workout for beginners incorporates exercises that are geared towards increasing muscle strength and flexbility. This set includes the side plank pose, garland pose, mountain pose, dolphin pose, and others. These poses are designed to strengthen the lower back, abs, groin, forearms, hip flexors, middle back, and glutes. When all three sets are combined into a yoga routine for beginners, you will find that this is an easy yoga workout that provides increased flexibility and muscle strength in all areas of the body over the course of these three sets.

In order to benefit from this yoga routine for beginners, it is important to have the following tools: dumbells, ankle weights, and an exercise mat. This yoga program works best when it is repeated for thirty days at least, completing each of the 3 workouts one day a week. This beginners yoga workout is an excellent routine for people new to yoga because it is gentle and effective, but also not too time-consuming.

Performing yoga at home for beginners is ideal, especially if you aren't familiar with all the exercises and would like to perform then in the privacy of your home. This plan allows you to completed from home, so there is no need to worry about costly gym memberships or yoga classes. If you enjoy this free yoga program for beginners, then you can check out any of the other programs at another difficulty level and continue to tone your muscles and gain flexibility throughout your whole body.

Yoga Beginner Workout Plan

Yoga Beginner Workout Plan

4 Week / 3 Days per Week / Beginner

0 ratings

Yoga Beginner Workout Plan

4 Week / 3 Days per Week / Beginner

0 ratings

Workout Summary

The yoga for beginners workout is designed to help you tone your muscles and gain flexibility and strength. This exercise program is an easy yoga workout that includes three sets of poses, each of which focuses on a different area of the body. By completing these workouts regularly, you will be a... more

The yoga for beginners workout is designed to help you tone your muscles and gain flexibility and strength. This exercise program is an easy yoga workout that includes three sets of poses, each of which focuses on a different area of the body. By completing these workouts regularly, you will be able to lose weight, tone your muscles, and increase flexibility in just a matter of weeks.

The first day of this beginner's yoga workout includes poses to help you tone your lower back and glutes. Poses such as the cat pose, child's pose, and cat stretch allow you to stretch your lower back and relax those muscles. Each of these beginner yoga moves, along with the prone cobra and the half lord of the fishes pose, isolate a particular area of the body to stretch and tone.

In the second set of these yoga poses for beginners, you are able to stretch and tone other areas of the body, including the abs, shoulders, glutes, hamstrings, lower back, forearms, and groin. These poses typically include chair pose, seated forward bend, lunges, and other exercises that focus on the hamstrings and glutes. Other yoga poses focus on the abs and arms, allowing you to gently tone the muscles without overworking them.

The third yoga workout for beginners incorporates exercises that are geared towards increasing muscle strength and flexbility. This set includes the side plank pose, garland pose, mountain pose, dolphin pose, and others. These poses are designed to strengthen the lower back, abs, groin, forearms, hip flexors, middle back, and glutes. When all three sets are combined into a yoga routine for beginners, you will find that this is an easy yoga workout that provides increased flexibility and muscle strength in all areas of the body over the course of these three sets.

In order to benefit from this yoga routine for beginners, it is important to have the following tools: dumbells, ankle weights, and an exercise mat. This yoga program works best when it is repeated for thirty days at least, completing each of the 3 workouts one day a week. This beginners yoga workout is an excellent routine for people new to yoga because it is gentle and effective, but also not too time-consuming.

Performing yoga at home for beginners is ideal, especially if you aren't familiar with all the exercises and would like to perform then in the privacy of your home. This plan allows you to completed from home, so there is no need to worry about costly gym memberships or yoga classes. If you enjoy this free yoga program for beginners, then you can check out any of the other programs at another difficulty level and continue to tone your muscles and gain flexibility throughout your whole body.

Workout Goals

  • Gain Strength

Equipment Needed

  • Exercise Mat
  • Ankle Weights
  • Dumbbells
  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Default
Lower Back / Intermediate
1 sets, 00:00:45
1 00:00:45 --:--
Default
Lower Back / Very Easy
3 sets, 00:00:30, 01:00 rest
3 00:00:30 01:00
Default
Glutes / Beginner
3 sets, 4 reps, 01:00 rest
3 4 01:00
Default
Lower Back / Very Easy
3 sets, 00:00:30, 01:00 rest
3 00:00:30 01:00
Default
Lower Back / Very Easy
3 sets, 00:00:30, 01:00 rest
3 00:00:30 01:00
Default
Lower Back / Beginner
3 sets, 00:00:30, 01:00 rest
3 00:00:30 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

For the different yoga poses pick a time that you think that you can achieve and adjust it accordingly to your experience level. When doing Yoga poses, form is extremely key because the poses isolate specific muscles. Remember to slow your breathing and relax your heart rate during this yoga flexibility and strength building workout.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Calves secondary Lats secondary Neck secondary Biceps secondary Chest secondary Outer thighs secondary Quads secondary Traps secondary Triceps secondary Glutes primary Hamstrings primary Lower back primary Middle back primary Groin primary Obliques primary Abs primary Shoulders primary Hip flexors primary Forearms primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Abs / Intermediate
3 sets, 00:00:30, 01:00 rest
3 00:00:30 01:00
Default
Shoulders / Very Easy
3 sets, 00:00:30, 01:00 rest
3 00:00:30 01:00
Default
Glutes / Beginner
3 sets, 4 reps, 01:00 rest
3 4 -- 01:00
Default
Hamstrings / Very Easy
3 sets, 00:00:30, 01:00 rest
3 00:00:30 01:00
Default
Lower Back / Very Easy
3 sets, 00:00:30, 01:00 rest
3 00:00:30 01:00
Default
Forearms / Very Easy
3 sets, 00:00:30, 01:00 rest
3 00:00:30 01:00
Default
Groin / Beginner
3 sets, 4 reps, 01:00 rest
3 4 -- 01:00
Default
Hamstrings / Very Easy
3 sets, 00:00:30, 01:00 rest
3 00:00:30 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 2

For the different yoga poses pick a time that you think that you can achieve and adjust it accordingly to your experience level. When doing Yoga poses, form is extremely key because the poses isolate specific muscles. Remember to slow your breathing and relax your heart rate during this yoga flexibility and strength building workout.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Calves secondary Lats secondary Neck secondary Biceps secondary Chest secondary Outer thighs secondary Quads secondary Traps secondary Triceps secondary Glutes primary Hamstrings primary Lower back primary Middle back primary Groin primary Obliques primary Abs primary Shoulders primary Hip flexors primary Forearms primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Forearms / Very Easy
3 sets, 00:00:30, 01:00 rest
3 00:00:30 01:00
Default
Groin / Very Easy
3 sets, 00:00:30, 01:00 rest
3 00:00:30 01:00
Default
Lower Back / Very Easy
3 sets, 00:00:30, 01:00 rest
3 00:00:30 01:00
Default
Hip Flexors / Very Easy
3 sets, 00:00:30, 01:00 rest
3 00:00:30 01:00
Default
Middle Back / Beginner
3 sets, 00:00:30, 01:00 rest
3 00:00:30 01:00
Default
Glutes / Beginner
3 sets, 4 reps, 01:00 rest
3 4 01:00
Default
Obliques / Intermediate
3 sets, 00:00:45, 01:00 rest
3 00:00:45 01:00
Default
Abs / Intermediate
3 sets, 00:30:30, 01:00 rest
3 00:30:30 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 3

For the different yoga poses pick a time that you think that you can achieve and adjust it accordingly to your experience level. When doing Yoga poses, form is extremely key because the poses isolate specific muscles. Remember to slow your breathing and relax your heart rate during this yoga flexibility and strength building workout.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Calves secondary Lats secondary Neck secondary Biceps secondary Chest secondary Outer thighs secondary Quads secondary Traps secondary Triceps secondary Glutes primary Hamstrings primary Lower back primary Middle back primary Groin primary Obliques primary Abs primary Shoulders primary Hip flexors primary Forearms primary Muscles diagram

Workout Goals

  • Gain Strength

Equipment Needed

  • Exercise Mat
  • Ankle Weights
  • Dumbbells

225 people started this plan

No Reviews yet.

Yoga Beginner Workout Plan

Workout Goals

  • Gain Strength

Equipment Needed

  • Exercise Mat
  • Ankle Weights
  • Dumbbells

225 people started this plan