12 Week Workout Plan

Hey There! Welcome to my 12 week workout plan! This plan will help you to get started with fitness and train your body in strength and endurance. We will start with a 12 week workout plan to get used to working out and finish with week 13!

How does it work?

This plan is based on a 4 day workout schedule + 1 stretch routine on a fifth day. You can choose the days to workout yourself, so it fits your daily schedule. I do advice to plan a rest day after the 2nd day of training to allow your muscles to recover in between the workouts.

These 12 weeks are divided in three subweeks: week 1-4, 5-8 and 9-12. The first four weeks exist out of 8 workouts. These workouts focus on building up strength, endurance and get your body used to working out regularly.

Week 5 – 8. The next 4 weeks will add a little more challenge, since the basics have been build in the first four weeks. During these workouts we focus on developing our strength.

Week 9 – 12 are a preperation for the challenge week. In these weeks you will learn to control your breathing better and it will challenge your endurance with both cardio- and strength workouts.

Week 13 – Challenge week! This week will challenge you in everything you’ve been working on for the past 12 weeks. The challenge week workouts have a Warm-Up, Workout A, Workout B and a Cooldown Session. So one complete workout, every day, for five days. Complete five workouts within one week to complete the challenge! & Celebrate the end of the beginning of your fitness journey!

Before you Start

Warming up

Before you start with a workout, it’s really important to warm-up your body with a good warm-up routine. Choose one of the following routines as pre-workout:

Cool down

Thereby it’s important to finish every day with a proper cooldown or stretch routine. Use one of these two stretch routines to get your heartrate down after your workout and allow your muscles to relax:

Workout Plan Week 1 – 4

Tip: Take a ‘before’ photo of your body and take a new picture every 4 weeks later. Your growth and physical change is the best motivation you can give yourself!

Day 1

We start our journey with this High Intensity Interval Training (HIIT). This workout challenges your endurance and trains all big muscle groups in your body.

Tip: Write down the exercises that were hard for you or made you take a break. This way you can survy your growth in strength and endurance during this month!

Day 2

After the warm-up we start day 2 with a workout for the arms. Thereafter finish with a workout for the legs and a stretch routine to cool down.

Day 3

Time to sweat and burn calories! Today has two short workouts which challenge your entire body.

Day 4

Day 4 starts with a booty burn workout, followed by a kettlebell workout. Don’t you have a kettlebell? No worries! This workout can also be done with a dumbbell, loose weight or a bottle of water/soap to add some resistance.

Day 5

We’ve come to the last day of this workout week. Today is all about stretching en relaxing. Workouts like this are very important, because it helps the muscles to recover faster and prepares the body for a new workout week. Take good care of your body and take time to loosen up your muscles.

Workout Plan Week 5 – 8

Day 1

A new workout month starts! The basics of our strength has been created. Today we upgrade that strength and start to challenge ourselves a bit more. Starting with this inverval workout of 25 minutes.
Sweating guaranteed, smash it!🔥

Day 2

With the first workout of today we challenge the entire backside of our body from shoulders to back, glutes and legs. The second workout is a intense ab workout. You may not be able to fully complete this workout the first time. This month the abdominal muscle strength will increase. To cause this, we need to set the bar high and challenge the abs. Try to keep going as as long as possible and pause when it’s getting too hard. Then start again when you’ve caught your breath.

Day 3

Today we leave the abs alone and focus on the other muscle groups. Remember to tense your core muscles though, especially with plank-like exercises.

Day 4

Time for a calm workout! Today we workout for 15 minutes (warmup and cooldown excluded) and add some weight. The weights can also be replaced by a dumbbell or bottle of water/soap.

Day 5

Stretch, relax and recover ❤

Workout Plan Week 9 – 12

Day 1

We start the third month and kick off with this HIIT Workout! You’ve been working hard these last few months and will notice that this workout is way easier to maintain beacause of that. Time to sweat!💧

Day 2

The ab workout of today is completely different from previous workouts and challenges all parts of the belly. Subequently we finish with a workout for the legs. With this training I use a resistance band, but this workout can also be done without materials.

Day 3

The Choice is yours! Both workouts are known, what challenge do you accept today?⬇

Day 4

Today we workout with resistance! Both workouts can be done with a dumbbell or a bottle of water/soap.

Day 5

After the tiring workouts of the past week you definitely deserve this… Enjoy ❤

Challenge Week

Challenge week! Three months of hard training have passed en brought you here today. Your stamina, strength and perseverence has grown tremendously. This week will challenge you in all three! Every day has a complete workout from warm-up to cooldown. Finish these 5 workouts within 1 week to complete the challenge. You got this!

Day 1

Day 2

Day 3

Day 4

Day 5

Finish! YOU DID IT!
This 12 week workout plan is completed AND you finished the challenge week! You should be incredibly proud of yourself because this wasn’t easy! I’m proud of you too!! ❤

I love to know how you experienced these months and what amazing transformation you went through! Let me know by sending me a message and/or your ‘before’ and ‘after’ pictures to my intagram account @sharonschilderworkouts

If you’ll like to do another workout plan, check out my 3 week summer shred workout plan or my 4 week workout plan!

Have an amazing fit life!