Quick Start Workout Programs
If you are searching for a beginner workout program (or a clean “start today” plan), this page is a directory of the Starter Programs you can import inside the Re:Do app. Each quick start program is a small, focused pack with simple workouts you can repeat and progress.
How to import a starter program in Re:Do
Open the app and follow: Routines → Programs → Starter Program → Import.
After import, the workouts show up as editable routines you can run, repeat, and customize.
Pick a quick start program
Choose the pack that matches your equipment and training style. Each pack includes 10 exercises and 3 difficulty workouts (Easy / Hard / Extreme) so you can scale up without changing the theme.
Bodyweight quick start workout program
A bodyweight workout program you can do anywhere. Great if you want a no-equipment plan with simple strength + conditioning fundamentals.
Gym quick start workout program
A gym workout program built around common machines and dumbbells. Good for building a simple, repeatable strength routine with obvious progression.
Martial arts conditioning quick start
A martial arts conditioning workout (shadowboxing, kicks, sprawls, footwork) for people who want athletic conditioning without a complicated plan.
Yoga quick start flow program
A yoga flow quick start with foundational poses and three difficulty levels. Ideal if you want a calm, repeatable routine you can gradually intensify.
Rehabilitation (low-impact) quick start
A low-impact rehabilitation exercise program focused on controlled ranges of motion and simple activation drills. Keep it pain-free and conservative.
How to use these programs (a simple schedule)
- 2–3 days/week: repeat the Easy workout, then shift to Hard when it feels smooth.
- 3–4 days/week: alternate Easy and Hard for a few weeks, then add Extreme once weekly.
- Short on time: run fewer sets and keep rest short; consistency beats perfection.
Progression (make it harder when it gets easy)
“Progression” does not have to mean a complicated spreadsheet. For a quick start workout plan, you can progress by:
- Difficulty: move from Easy → Hard → Extreme.
- Volume: add reps, add time, or add one more set/round.
- Density: keep the work the same but reduce rest.
- Quality: slower tempo, longer pauses, cleaner range of motion.
FAQ
Are these starter programs good for beginners?
Yes. They are designed as quick start workout programs with simple movements and clear scaling.
Start on Easy and progress when it feels controlled.
Do I have to follow a specific weekly schedule?
No. Many people search for a “workout plan” but really need a repeatable session. Pick a frequency you can keep
(2–4 days/week) and repeat the workouts consistently.
Can I customize exercises after importing?
Yes. Import via Routines → Programs → Starter Program → Import, then edit the routines like any other Re:Do workout.
What if I only have dumbbells or no equipment?
Use the Bodyweight pack for no equipment, or the Gym pack if you have access to machines and dumbbells. Each page lists
variations and swaps so you can adapt.
Do these programs include nutrition or coaching?
No. Re:Do is a focused training tool: build, schedule, execute, and track. If you want to distribute full programs to clients,
see For coaches.
Where do I find Starter Programs in the app?
In Routines: Routines → Programs → Starter Program → Import.