Sample beginner week
This table is a real week produced by the app's plan engine for a beginner. After sign-up it adapts to your level, goal, available days and health notes.
| Day | Focus | Exercises |
|---|
| Monday | Full Body A — Foundation Strength + Muscle Retention | - Controlled Bodyweight Squat: 2 sets × 10-14, 90s rest
- Incline Push-Up: 2 sets × 8-14, 90s rest
- Prone Lat Pulldown: 2 sets × 12-17, 75s rest
- Glute Bridge: 2 sets × 12-17, 75s rest
- Dead Bug: 2 sets × 6-10/side, 60s rest
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|---|
| Tuesday | Brisk Walk + Mobility | - Brisk Walk: 1 set × 30-45 min
- Full-Body Mobility Flow: 1 set × 8-10 min
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| Wednesday | Full Body B — Unilateral Control + Muscle Retention | - Supported Reverse Lunge: 2 sets × 6-10/side, 90s rest
- Knee or Standard Push-Up: 2 sets × 8-14, 90s rest
- Prone Y-T-W: 2 sets × 6/letter, 75s rest
- Single-Leg Glute Bridge: 2 sets × 8-12/side, 75s rest
- Bird Dog: 2 sets × 8/side, 60s rest
|
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| Thursday | Rest day | - 20-30 min easy walk (optional): 1 set × 20-30 min
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| Friday | Full Body C — Tempo and Balance + Muscle Retention | - Split Squat: 2 sets × 8-12/side, 90s rest
- Pike Push-Up: 2 sets × 8-12, 90s rest
- Reverse Snow Angel: 2 sets × 12-17, 75s rest
- Single-Leg Calf Raise: 2 sets × 12-20/side, 60s rest
- Side Plank: 2 sets × 15-30 s/side, 60s rest
|
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| Saturday | Brisk Walk + Mobility | - Brisk Walk: 1 set × 30-45 min
- Full-Body Mobility Flow: 1 set × 8-10 min
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| Sunday | Rest day | - 20-30 min easy walk (optional): 1 set × 20-30 min
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How it progresses: once you reach the top of the rep range with control for two weeks, the next phase adds sets, slows the tempo or moves to a harder variation. Pain swaps the movement for an easier version.
28-day challenge: week by week
The goal is 12 workouts in 28 days. Three a week is enough and you pick the days. The app fills your weekly boxes as you finish workouts.
| Week | Goal | Focus | Tip |
|---|
| 1 | 3 workouts | Learn the movements | Start with the easier variation; tick every set in workout mode. |
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| 2 | 3 workouts (6 total) | Add reps | Add 1-2 reps per set; let the rest timer pace you. |
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| 3 | 3 workouts (9 total) | Make it a bit harder | Try the next variation or a slower lowering tempo. |
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| 4 | 3 workouts (12 total) | Finish and celebrate | Earn your challenge badge; the next phase unlocks in the app. |
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What you get
Why 28 days and 12 workouts?
Three workouts a week leaves room for recovery and consistency. Four weeks is enough to learn the movements, see early progress and turn it into a habit.
Miss a day, keep going
The goal is weekly, so one missed day does not break the challenge. Spread the 3 workouts across any days you like.
Home or gym
No equipment, dumbbells and bands, or the gym: the plan follows what you have. Pilates and yoga goals count too.
Actually free
Many challenge apps show a paywall after a quiz. In Full Balance the plan, tracking and challenge are free.
Frequently asked questions
How do I join the 28-day challenge?
Create a free account, choose your goal and, once your plan is ready, tap "Join the challenge" on the Today screen. The counter starts that day.
Do I need to train every day?
No. The goal is 3 workouts a week; the days in between are for rest or easy walks.
What happens at the end?
Finish 12 workouts and your challenge badge stays in the app, ready to share. If you do not finish, start again; every workout stays logged.
Is weight loss guaranteed?
No. The challenge builds a training habit. Body change depends on nutrition, sleep and time.
Is it paid?
No. The challenge, personal plan and tracking are completely free; no credit card.
Full Balance provides general fitness and wellness information, not medical advice. Consult a qualified professional before changing your exercise or nutrition routine if you have a medical condition.