At SQUATWOLF, our core is centered around elevating the human experience, whether it is through our garments, our technologies, or our community. We aim to lift the weight of modern life by creating components that help people become stronger.

Staying true to our ideology, we aim to inspire our community to incorporate fitness in their daily lives, in any shape or form.

The idea of stepping foot in the gym may be daunting for some, mainly because of the lack of know-how and understanding about gym equipment and correct form. For this purpose, we have created a 30-day workout guide in collaboration with our athlete, Sophia. This guide will serve as a beginner’s toolkit for your first month in the gym and give you the confidence needed to kickstart your fitness journey.

To all our readers, congratulations on taking the first step towards a healthier lifestyle, and we hope that this guide helps you achieve your goals.  

Meet Coach Sophia

Hello, my name is Sophia Delavari, a SQUATWOLF athlete. As an online coach, health speaker, and host of 'The Detached Podcast', my mission is to educate as many people as possible about the importance of a balanced approach to training and nutrition.

I strive to help individuals flip their mindset on what health means and break away from restrictive dieting culture. With my own experience of losing 20kg,

I believe that it is possible to achieve results while still enjoying life and not having to rely on restrictive eating habits.

The 30 Day Workout guide

A 6 DAY workout PLAN For 30 days

Repeat the 6 day plan for four weeks. Each week increase the rep range by two or the weights to achieve progressive overload.

If you don't feel like you've worked hard then you're probably not pushing hard enough to change. Going one rep away from failure is a good indicator that you're working hard.

By the end of a set ask yourself "could i perform more?" if the answer is yes, then add more weight or add more reps. Take 60 seconds rest after each set.

GYM LANGUAGE

Before we get started, here are a few terms that will be used in the workout guide.

REPS

Abbreviation of ‘repetitions’. Refers to the number of times you should perform the full movement of the exercises for one complete set.

SETS

The amount of times you should perform the full number of specified reps – taking the specified break between each.

SUPERSET

This is where you perform one exercise immediately after another different exercise, aiming for a 0-10 second rest between each.

Supersets can be used to target a single or multiple muscle groups and are utilised for various training protocols.

Their most effective use is to stimulate hypertrophy and increase muscular endurance.

THE WARM UP

To prevent injuries and prepare your body for exercise, it's important to warm up effectively. By warming up your muscles with low-intensity cardio for 5-10 minutes, such as using a treadmill or stationary bike, or by doing 3 sets of 10 body weight squats and 20 lunges, you can reduce your risk of pulling a muscle.

Remember, warming up helps to increase blood flow and flexibility, which can improve your overall performance during your workout.

Warm up: Bodyweight Squats

Sets:3

Reps: 10

Step-by-step:

  • Begin by standing with your feet shoulder-width apart.

  • Engage your core and push your hips back as you lower your body down into a squat position, keeping your chest up and your knees in line with your toes.
  • Drive through your heels to return to the starting position, fully extending your legs.

Warm Up: Lunges

Sets:3

Reps: 20

Step-by-step:

  • Begin by standing with your feet shoulder-width apart.
  • Step forward with one leg and lower your body down until your thigh is parallel to the ground and your back knee is hovering just above the floor.

  • Push through your front heel to return to the starting position, then take a step forward with the opposite leg and repeat the movement.

Jump To Workout Day

Week 1 Week 2 Week 3 Week 4

Day 1

Day 7

Day 1

Day 1

Day 2

Day 8

Day 2

Day 2

Day 3

Day 3

Day 3

Day 3

Day 4 (rest)

Day 4 (rest)

Day 4 (rest)

Day 4 (rest)

Day 5

Day 5

Day 5

Day 5

Day 6

Day 6

Day 6

Day 6

Day 7

Day 7

Day 7

Day 7

day 1: upper body

Exercises:

Exercise 1: Shoulder Press

Sets:3

Reps: 12

Step-by-step:

  • Hold a pair of dumbbells at shoulder level with your palms facing forward.

  • Push the dumbbells straight up above your chest, fully extending your arms.

  • Lower the dumbbells back down to shoulder level in a controlled manner.

Exercise 2:Chest Press

Sets:3

Reps: 12

Step-by-step:

  • Begin by lying on a flat bench with your feet planted firmly on the ground.

  • Hold a pair of dumbbells at shoulder level with your palms facing forward.

  • Push the dumbbells straight up above your chest, fully extending your arms.

  • Lower the dumbbells back down to shoulder level in a controlled manner.

Exercise 3: LAT PULL DOWN

Sets:3

Reps: 12

Step-by-step:

  • Begin by sitting at a lat pulldown machine with your feet firmly planted on the ground.
  • Grasp the bar with a wide, overhand grip, keeping your arms fully extended.
  • Pull the bar down towards your chest.
  • Slowly release the bar back to the starting position, keeping tension on your muscles.

Exercise 4: PUSH-UPs

Sets:3

Reps: 12

Step-by-step:

  • Begin in a plank position with your hands slightly wider than shoulder-width apart, your feet together, and your body straight from head to heel.
  • Lower your body down towards the ground by bending your elbows, keeping them close to your body.
  • Push yourself back up to the starting position, fully extending your arms.

Exercise 5: SEATED ROW

Sets:2

Reps: 20

Step-by-step:

  • Begin by sitting at a seated row machine with your feet planted firmly on the ground.

  • Grasp the handles with an overhand grip, keeping your arms fully extended.

  • Engage your core and pull the handles towards your body, keeping your elbows close to your sides and squeezing your shoulder blades together.

  • Slowly release the handles back to the starting position, keeping tension on your muscles.

Exercise 6: UPRIGHT ROW

Sets:2

Reps: 20

Step-by-step:

  • Begin by standing with your feet shoulder-width apart, holding a pair of dumbbells or a barbell in front of your body with an overhand grip.
  • Engage your core and lift the weights up towards your chin, keeping your elbows close to your body and squeezing your shoulder blades together.
  • Lower the weights back down to the starting position in a controlled manner, keeping tension on your muscles.

Day 2: lower body

Exercises:

Exercise 1: BARBELL GLUTE BRIDE

Sets:3

Reps: 15

Step-by-step:

  • . Place a barbell across your hips, holding it steady with your hands.
  • Lift your hips up the ground, squeezing your glutes as you do so.
  • Hold the position for a moment, then lower your hips back down to the ground.

Exercise 2: Walking Lunge

Sets:3

Reps: 20

Step-by-step:

  • Begin by standing with your feet shoulder-width apart.
  • Step forward with one leg and lower your body down until your thigh is parallel to the ground and your back knee is hovering just above the floor.
  • Push through your front heel to return to the starting position, then take a step forward with the opposite leg and repeat the movement.

Exercise 3: Goblet SQUAT

Sets:3

Reps: 12

Step-by-step:

  • Begin by standing with your feet shoulder-width apart, holding a dumbbell or kettlebell with both hands at chest level.

  • Engage your core and push your hips back as you lower your body down into a squat position, keeping your chest up and your knees in line with your toes.
  • Drive through your heels to return to the starting position, fully extending your legs.

Exercise 4: HAMSTRING CURL

Sets:2

Reps: 20

Step-by-step:

  • Begin by lying on your stomach on a hamstring curl machine, with your ankles tucked under the padded bar.

  • Lift the bar by contracting your hamstrings and pulling your heels towards your butt.

  • Slowly lower the bar back to the starting position, straightening your legs as you do so.

Exercise 5: CALF EXTENSIONS

Sets:2

Reps: 20

Step-by-step:

  • Begin by standing on your toes an elevated platform with the back half of your foot off the platform and heels facing downwards.

  • Now stand on your toes, your heels will also move up.

  • Hold for a moment and then repeat.

Exercise 6: REVERSE CRUNCH

Sets:2

Reps: 20

Step-by-step:

  • Begin by lying on your back on the ground or on a mat, with your legs extended in front of you and your arms by your sides.

  • Lift your legs off the ground and bend your knees, keeping your feet together.

  • Bring your knees in towards your chest, lifting your hips off the ground as you do so. Try to keep your lower back pressed against the ground.

Day 3: Upper body

Exercises:

Exercise 1: BARBELL BENT ROW

Sets:3

Reps: 12

Step-by-step:

  • Stand with your feet hip-width apart and grip the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
  • Bend your knees slightly and hinge at the hips, keeping your back flat and chest lifted as you lower your torso towards the ground.
  • Keep your elbows close to your body as you row the barbell up towards your chest, squeezing your shoulder blades together at the top.
  • Lower the barbell back down to the starting position, maintaining control of the weight throughout the movement.

Exercise 2: REVERSE FLYES

Sets:3

Reps: 15

Step-by-step:

  • Hold a pair of weight/dumbbells at your sides, palms facing inwards towards your thighs.
  • Raise your arms out to the sides, maintaining a slight bend in your elbows as you lift the dumbbells.
  • Squeeze your shoulder blades together as you reach the top of the movement.
  • Lower the dumbbells back down to the starting position, keeping control of the weight throughout the movement.

Exercise 3: FACE PULL

Sets:3

Reps: 12

Step-by-step:

  • Attach a rope handle to the high pulley of a cable machine and stand facing the machine.
  • Grab the rope with an overhand grip, palms facing each other, and step back until there is tension on the cable.
  • Keeping your elbows close to your body, pull the rope towards your face, squeezing your shoulder blades together at the top of the movement.
  • Slowly release the rope back to the starting position, maintaining control of the weight throughout the exercise.

Exercise 4: CLOSE GRIP PULL

Sets:2

Reps: 20

Step-by-step:

  • Sit on a bench or seated row machine with your feet planted on the ground and your knees bent.
  • Grasp the handles with an overhand grip, palms facing towards you.
  • Lean back slightly, keeping your back straight and core engaged.
  • Pull the handles towards your body, squeezing your shoulder blades together at the top of the movement.
  • Slowly release the handles back to the starting position, maintaining control of the weight throughout the exercise.

Exercise 5: HAMMER CURLS

Sets:3

Reps: 12

Step-by-step:

  • Stand with your feet hip-width apart and hold a pair of dumbbells at your sides.
  • Keeping your upper arms stationary, bend your elbows and curl the dumbbells towards your shoulders.
  • Slowly lower the dumbbells back down to the starting position, maintaining control of the weight throughout the exercise.

Exercise 6: REVERSE GRIP EZ CURL

Sets:2

Reps: 20

Step-by-step:

  • Stand with your feet hip-width apart and grip the bar with an underhand grip, hands slightly wider than shoulder-width apart.
  • Bend your elbows and curl the bar towards your shoulders, keeping your upper arms stationary.
  • Slowly lower the bar back down to the starting position, maintaining control of the weight throughout the exercise.

Exercise 7: REVERSE CRUNCH

Sets:2

Reps: 20

Step-by-step:

  • Begin by lying on your back on the ground or on a mat, with your legs extended in front of you and your arms by your sides.

  • Lift your legs off the ground and bend your knees, keeping your feet together.

  • Bring your knees in towards your chest, lifting your hips off the ground as you do so. Try to keep your lower back pressed against the ground.

Exercise 8: Bosu Box crunch

Sets: 3

Reps: 12

Step-by-step:

  • Stand in a Captain's chair frame with your arms on each side.

  • Slightly bend your knees and raise your legs upward.
  • Hold for a moment and then lower your legs slowly.

Day 4: Rest Day

Day 5: lower body

Exercises:

Exercise 1: leg press

Sets:3

Reps: 12

Step-by-step:

  • Sit on the leg press machine with your back against the padded support and your feet on the platform, hip-width apart.
  • Press down on the platform with your feet to extend your legs, straightening them out in front of you.
  • Slowly bend your knees and lower the platform back to the starting position, maintaining control of the weight throughout the exercise.

Exercise 2: STIFF LEG DEADLIFT

Sets:3

Reps: 12

Step-by-step:

  • Stand with your feet hip-width apart and hold a barbell or dumbbells in front of your thighs, palms facing towards your body.
  • Keeping your legs straight, hinge at the hips and lower the weight towards the ground, keeping your back straight and chest lifted.
  • Lift the weight back up to the starting position, squeezing your glutes at the top of the movement.

Exercise 3: Split SQUATs

Sets:3

Reps: 10

Step-by-step:

  • Stand with your feet shoulder-width apart and grip the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
  • Position the barbell across your upper back, resting it on your traps or upper shoulders.
  • Bend your knees and lower your hips towards the ground, keeping your chest lifted and core engaged.
  • Push through your heels to straighten your legs and return to the starting position.

Exercise 4: KETTLEBELL DEADLIFT

Sets:3

Reps: 12

Step-by-step:

  • Stand with your feet hip-width apart and grip the kettlebell with an overhand grip, hands slightly wider than shoulder-width apart.
  • Hinge at the hips and lower the kettlebell towards the ground, keeping your back straight and chest lifted.
  • Lift the kettlebell back up to the starting position, squeezing your glutes at the top of the movement.

Exercise 5: Reverse crunch

Sets:2

Reps: 20

Step-by-step:

  • Begin by lying on your back on the ground or on a mat, with your legs extended in front of you and your arms by your sides.

  • Lift your legs off the ground and bend your knees, keeping your feet together.

  • Bring your knees in towards your chest, lifting your hips off the ground as you do so. Try to keep your lower back pressed against the ground.

Exercise 6: bosu box crunch

Sets: 3

Reps: 12

Step-by-step:

  • Stand in a Captain's chair frame with your arms on each side.

  • Slightly bend your knees and raise your legs upward.
  • Hold for a moment and then lower your legs slowly.

Day 6: Upper Body

Exercises:

Exercise 1: Standing Shoulder Press

Sets:3

Reps: 12

Step-by-step:

  • Stand with your feet hip-width apart and hold a pair of dumbbells at shoulder level, palms facing forward.
  • Bend your elbows and lift the dumbbells above your head, keeping your core engaged and chest lifted.
  • Lower the dumbbells back down to the starting position, maintaining control of the weight throughout the exercise.

Exercise 2: SHOULDER RAISES

Sets:3

Reps: 12

Step-by-step:

  • Stand with your feet hip-width apart and hold a weight plate or a pair of dumbbells at your sides, palms facing each other.
  • Lift the weigth out to the sides, keeping your elbows slightly bent as you raise your arms up to shoulder level.
  • Lower the dumbbells back down to the starting position, maintaining control of the weight throughout the exercise.

Exercise 3:LATERAL RAISES

Sets:2

Reps: 20

Step-by-step:

  • Stand with your feet hip-width apart and hold weight plates or a pair of dumbbells at your sides, palms facing each other.
  • Lift the weight plates or a pair of dumbbells out to the sides, keeping your elbows slightly bent as you raise your arms up to shoulder level.
  • Lower the weight plates or a pair of dumbbells back down to the starting position, maintaining control of the weight throughout the exercise.

Exercise 4: TRICEP PUSHDOWN

Sets:2

Reps: 20

Step-by-step:

  • Place your hands on a bench with your legs bent in a 90 degree angle and elbows locked straight.
  • Lower yourself down till your elbows make a 90 degree angle.
  • Hold this position before slowlyl returning to starting position and then repeat.

Exercise 5: CABLE CRUNCHES

Sets:3

Reps: 15

Step-by-step:

  • Attach a rope handle to the low pulley of a cable machine and stand facing the machine, a few feet away from it.
  • Grip the rope with both hands and bend forward at the waist, keeping your back straight and core engaged.
  • Pull the rope towards your chest, curling your upper body towards your hips.
  • Slowly release the rope back to the starting position, maintaining control of the weight throughout the exercise.

Exercise 6: RUSSIAN TWISTS

Sets: 2

Reps: 20

Step-by-step:

  • Sit on the ground with your knees bent and feet flat on the ground.
  • Lean back slightly, keeping your back straight and core engaged.
  • Hold a weight (such as a medicine ball, dumbbell, or kettlebell) with both hands and twist your torso to the left, touching the weight to the ground.
  • Twist your torso to the right, touching the weight to the ground on the other side.
  • Continue alternating sides, maintaining control of the weight throughout the exercise

Day 7: AB Workout

Exercises:

Exercise 1: CABLE CRUNCHES

Sets:3

Reps: 15

Step-by-step:

  • Attach a rope handle to the low pulley of a cable machine and stand facing the machine, a few feet away from it.
  • Grip the rope with both hands and bend forward at the waist, keeping your back straight and core engaged.
  • Pull the rope towards your chest, curling your upper body towards your hips.
  • Slowly release the rope back to the starting position, maintaining control of the weight throughout the exercise.

Exercise 2: RUSSIAN TWISTS

Sets: 2

Reps: 20

Step-by-step:

  • Sit on the ground with your knees bent and feet flat on the ground.
  • Lean back slightly, keeping your back straight and core engaged.
  • Hold a weight (such as a medicine ball, dumbbell, or kettlebell) with both hands and twist your torso to the left, touching the weight to the ground.
  • Twist your torso to the right, touching the weight to the ground on the other side.
  • Continue alternating sides, maintaining control of the weight throughout the exercise

Exercise 3: REVERSE CRUNCH

Sets:2

Reps: 20

Step-by-step:

  • Begin by lying on your back on the ground or on a mat, with your legs extended in front of you and your arms by your sides.

  • Lift your legs off the ground and bend your knees, keeping your feet together.

  • Bring your knees in towards your chest, lifting your hips off the ground as you do so. Try to keep your lower back pressed against the ground.

Exercise 4: BOSU BOX CRUNCH

Sets: 3

Reps: 12

Step-by-step:

  • Stand in a Captain's chair frame with your arms on each side.

  • Slightly bend your knees and raise your legs upward.

  • Hold for a moment and then lower your legs slowly.

Congratulations on completing your 30 day workout guide!

You have taken an important step towards improving your physical health and overall well-being.

It is important to remember that fitness is a journey, not a destination, and it is important to continue incorporating physical activity into your daily routine.

Keep pushing yourself, setting goals, and striving for progress. Remember to listen to your body and take rest days when needed.

Most importantly, have fun and enjoy the process of becoming the best version of yourself.