Designed to help you build strength,
tone your body, lose fat, and create
a sustainable routine to support
your fitness goals.
Goal: Lean Muscle
Cardio, Weight lifting
4 weeks program
4 days/week
30-45 mins
Level: All Levels
Goal: Lean Muscle
Cardio, Weight lifting
4 weeks program
4 days/week
30-45 mins
Level: All Levels
About the program
First Timer is a 4 week strength training program
designed to help you build a solid fitness foundation
with simple movements. This beginner-friendly
program will tone your body, reduce body fat,
and most importantly, build strength. Whether you're
looking to gain or lose weight, this program is the perfect fit.
Let’s get started!
4 workouts per week, each lasting approximately 45 minutes
Weekly Schedule:
Day 1: Lower Body
Day 2: Upper Body
Day 3: Active Rest (walking or jogging)
Day 4: Lower Body
Day 5: Upper Body
Day 6: Cardio (pick your favorite!)
Day 7: Rest
Track your weights, time, and reps. Take notes to capture your thoughts when working out
Streaks
Make sure you stay on track with your goals
Favorites
Save your favorite workouts with one tap
Lifetime Access
Once you purchase, you own the program forever!
Reminders
Set workout reminders to stay on track!
About Squat Couple
ACE Certified Trainers
We offer home workout videos for all fitness levels.
Frequently asked questions
DO I NEED ACCESS TO A GYM?
NO! You can do this program just anywhere
DO I NEED TO PURCHASE EQUIPMENT?
This program requires a pair of dumbbells, but extra dumbbells can help you adjust weight for different moves and progress as you get stronger.
I’M A BEGINNER, IS THIS FOR ME?
No matter where you are in your fitness journey, this program will help you reach your fitness goals. If you are just starting out, we suggest using lighter weights and gradually increasing the weight as you progress in your training. We will walk you through each exercise, all you need to do is just follow along. You will be able to perform all movements at ease, and we will help you modify each exercise to help you along the way.
DO I OWN THIS PROGRAM FOREVER?
YES! Once purchased, this program is yours to keep forever.