First Reps, First Changes: Your Start to Fitness
First Reps, First Changes – Your Start to Fitness
New to fitness? You're in the right place.
Forget the pressure. This beginner-friendly plan is built for real humans with real goals. You don’t need fancy gear or past experience—just a desire to become better.
Intro Routine: Weeks 1–2
Frequency: 3x per week (Monday – Wednesday – Friday)
Session Duration: 20–25 minutes
Full Body Circuit (Repeat 3 Rounds)
| Exercise | Reps / Time | Notes |
|---|---|---|
| Bodyweight Squats | 10 reps | Engage your core, keep your heels grounded |
| Modified Push-ups | 10 reps | Knees down if needed, chest to floor |
| Plank | 15 seconds | Flat back, tighten core |
| Alternating Lunges | 10 reps per leg | Controlled step, knee aligned with ankle |
| Jumping Jacks | 20 reps | Keep light on your feet, breathe steady |
Rest: 1 minute between rounds
Warm-Up: 3 minutes (march in place, arm circles, light dynamic stretches)
Post-Workout Nutrition with Tibau
Recovery starts the moment you stop moving. What you feed your body determines how well it repairs, rebuilds, and comes back stronger.
Why Tibau Whey Protein Isolate (Cappuccino Flavor) is Your Best Ally:
| Key Feature | Benefit |
|---|---|
| 100% Isolate | Ultra-fast absorption to fuel recovery immediately |
| Lactose-Free & Clean | No bloating, no fillers—ideal for sensitive digestion |
| Signature Cappuccino | Delicious taste that reinforces post-workout satisfaction |
How to Use It:
→ Mix 1 scoop with 250ml cold water or almond milk
→ Drink within 30 minutes of finishing your session
→ Bonus: Add to oats or shakes for extra protein throughout the day
Your Recovery Starts Now
Your strength is growing. Make your recovery just as powerful.
🛒 Get Tibau Whey Protein Isolate →