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Build Your First Balanced Fitness Plan
Created by Shaunak Ghosh
In under an hour, you’ll set clear fitness targets, run simple baseline tests, and learn the training principles that drive real progress. You’ll build a beginner-friendly weekly strength plan, add cardio intelligently, set basic nutrition targets, and leave with a simple tracking + recovery system you can actually stick to.
Requirements
- Ability to use a phone timer and record notes (paper or app)
- Comfort with basic exercise terms (rep, set) or willingness to learn
- A safe space to do basic bodyweight movements (push-ups, planks, squats)
- Willingness to start conservatively and prioritize form and recovery
What you'll learn
- Set a realistic fitness target, define checkpoints, and choose behavior goals you can sustain
- Record baseline strength/core/cardio metrics and know how to retest them consistently
- Explain progressive overload and apply it using reps, sets, or load while respecting recovery
- Choose training emphases (strength vs muscle gain) that match your goal
- Use basic technique cues to improve squat/hinge/lunge mechanics and reduce common faults
- Use RPE/RIR to select training loads without ego-lifting
- Assemble a simple weekly beginner A/B strength plan and know how to progress it
- Add steady cardio and/or HIIT and schedule it in a way that minimizes interference with lifting
- Use calorie balance and protein targets to align nutrition with fat loss or muscle goals
- Track workouts and implement one data-based adjustment while improving sleep habits
Learning path
7 modules • Each builds on the previous one
1
Fitness goals and starting assessment
Clarify what “fitness” means for you (strength, muscle, endurance, health) and run a quick baseline check so you can choose the right plan and measure progress.
2 videos13 min
2
Fitness components and training principles
Learn the main components of fitness (strength, hypertrophy, endurance, mobility) and the training principles that drive results: overload, specificity, recovery, and consistency.
2 videos10 min
3
Fitness strength training form fundamentals
Build safe, effective technique using core movement patterns (squat/hinge/push/pull/brace) and learn how to select loads and reps without ego-lifting.
2 videos9 min
4
Fitness workout plan sets reps split
Turn goals and principles into a simple weekly plan: choose exercises, sets, reps, rest times, and a realistic schedule (full-body or upper/lower).
1 video6 min
5
Fitness cardio zones intervals steady
Learn how to improve cardio fitness using steady-state and interval training, and how to set intensity using heart rate zones or talk test.
3 videos7 min
6
Fitness nutrition basics protein calories timing
Cover the basics that drive most fitness outcomes: energy balance (calories), protein targets, fiber/whole foods, hydration, and simple meal timing.
2 videos8 min
7
Fitness recovery and progress tracking habits
Learn how sleep, stress, and recovery influence performance, and set up a simple tracking system (workouts, steps, bodyweight, photos) to guide adjustments.
2 videos10 min
Start Learning
Begin your learning journey
Modules7
Duration58 min
Science-backed learning
In-video quizzes and scaffolded content to maximize retention.
Key concepts
Targets Vs Checkpoints Vs Behavior GoalsAt-Home Baseline Fitness Testing (Strength, Core, Cardio)Progressive Overload Using Reps, Sets, And LoadRecovery As A Requirement For AdaptationStrength Training Vs Muscle-Building Differences (Reps, Rest, Focus)Lower-Body Technique Basics (Squat, Lunge, Hip Hinge)Using RPE/RIR To Choose Safe Training EffortBeginner A/B Weekly Strength Program StructureZone 2 Cardio Using Talk Test And Nasal BreathingHIIT Interval Structure (Work/Rest And Session Length)Scheduling Cardio With Lifting To Protect Strength GainsCalories/Energy Balance As The Main Fat-Loss DriverDaily Protein Targets And Practical Meal StructureWorkout Logging, Gradual Progression, And Avoiding PlateausSleep Quantity And Sleep Hygiene For Recovery