First Timer

First Timer

4 Weeks to a Fitter You

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
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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

    Workouts

    Upper Body + Abs
    Upper Body + Abs
    5.0
    Chest, Abs & Core, All Levels, Stretching, Upper Body, Home, Arms, Bodyweight, Strength
    Lower Body + Abs
    Lower Body + Abs
    5.0
    1
    All Levels, Home, Strength, Bodyweight, Legs, Glutes, Abs & Core, Glutes
    Upper Body + Abs
    Upper Body + Abs
    5.0
    1
    Upper Body, Arms, Back, Stretching, All Levels, Abs & Core, Chest, Home, Strength
    Lower Body + Glute
    Lower Body + Glute
    5.0
    1
    Legs, Glutes, Lower Body, Strength, Home, Stretching
    Upper Body + Abs
    Upper Body + Abs
    5.0
    Warm Up, Strength, All Levels, Back, Home, Chest, Arms, Upper Body, Stretching
    Lower Body + Glute
    Lower Body + Glute
    5.0
    Home, Strength, Lower Body, Glutes, Warm Up, All Levels, Legs, Stretching

    App Features

    Reminders
    Set workout reminders to stay on track!
    Tracking
    Track your progress and share it to Instagram
    Notes & Logging
    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!
    https://d3l5vala1x2h4r.cloudfront.net/1735799215374_reminder-comp.PNGframe
    https://d3l5vala1x2h4r.cloudfront.net/1735799215374_reminder-comp.PNGframe
    Reminders
    Set workout reminders to stay on track!
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    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.

    24/7 customer support

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