Monday Beginner Full Body Workout | Marvel Fitness<\/title>\r\n <link href=\"https:\/\/fonts.googleapis.com\/css2?family=Montserrat:wght@800;700;400&display=swap\" rel=\"stylesheet\" \/>\r\n <style>\r\n body {\r\n background: #f6fafc;\r\n font-family: 'Montserrat', Arial, sans-serif;\r\n margin: 0;\r\n padding: 0;\r\n }\r\n .container {\r\n max-width: 1050px;\r\n margin: 44px auto 60px auto;\r\n padding: 0 16px;\r\n text-align: center;\r\n }\r\n h2 {\r\n color: #234081;\r\n font-weight: 800;\r\n font-size: 2.1rem;\r\n margin: 0 0 13px 0;\r\n text-align: center;\r\n letter-spacing: 0.5px;\r\n }\r\n .subtitle {\r\n color: #20639b;\r\n font-size: 1.13rem;\r\n margin-bottom: 25px;\r\n font-weight: 600;\r\n text-align: center;\r\n letter-spacing: 0.1px;\r\n }\r\n .workout-grid {\r\n display: grid;\r\n grid-template-columns: repeat(auto-fit, minmax(320px, 1fr));\r\n gap: 32px;\r\n margin-top: 18px;\r\n margin-bottom: 16px;\r\n justify-items: center;\r\n }\r\n .workout-card {\r\n background: #fff;\r\n border-radius: 16px;\r\n box-shadow: 0 3px 18px rgba(38, 93, 147, 0.10);\r\n padding: 0 0 15px 0;\r\n overflow: hidden;\r\n transition: box-shadow 0.16s;\r\n border: 1px solid #e5ebf2;\r\n display: flex;\r\n flex-direction: column;\r\n height: 340px;\r\n width: 100%;\r\n max-width: 340px;\r\n cursor: pointer;\r\n position: relative;\r\n }\r\n .workout-card:hover {\r\n box-shadow: 0 8px 28px #2c80cf27;\r\n transform: translateY(-2px) scale(1.01);\r\n }\r\n .image-wrap {\r\n height: 165px;\r\n width: 100%;\r\n overflow: hidden;\r\n display: flex;\r\n align-items: center;\r\n justify-content: center;\r\n border-top-left-radius: 16px;\r\n border-top-right-radius: 16px;\r\n background: #f3f7fb;\r\n }\r\n .image-wrap img {\r\n width: 100%;\r\n height: 100%;\r\n object-fit: cover;\r\n border-top-left-radius: 16px;\r\n border-top-right-radius: 16px;\r\n }\r\n .card-content {\r\n flex: 1;\r\n display: flex;\r\n flex-direction: column;\r\n justify-content: space-between;\r\n padding: 16px 18px 0 18px;\r\n }\r\n .exercise-name {\r\n font-size: 1.17rem;\r\n font-weight: 700;\r\n color: #20639b;\r\n margin-bottom: 2px;\r\n }\r\n .exercise-desc {\r\n color: #555;\r\n font-size: 1.02rem;\r\n margin-bottom: 6px;\r\n }\r\n .exercise-details {\r\n color: #325580;\r\n font-size: 1.1rem;\r\n margin-bottom: 7px;\r\n margin-top: 4px;\r\n font-weight: 600;\r\n }\r\n .play-btn {\r\n display: flex;\r\n align-items: center;\r\n justify-content: flex-end;\r\n margin-top: 12px;\r\n }\r\n .play-btn button {\r\n border: none;\r\n background: #20639b;\r\n color: #fff;\r\n border-radius: 50%;\r\n width: 38px;\r\n height: 38px;\r\n font-size: 1.5rem;\r\n display: flex;\r\n align-items: center;\r\n justify-content: center;\r\n box-shadow: 0 2px 9px #20639b44;\r\n cursor: pointer;\r\n transition: background 0.18s;\r\n }\r\n .play-btn button:hover {\r\n background: #043764;\r\n }\r\n .after-workout-tips {\r\n background: #e9edf8;\r\n border-radius: 9px;\r\n color: #20539b;\r\n margin: 30px auto;\r\n max-width: 680px;\r\n padding: 18px 24px 13px 24px;\r\n font-size: 1.07rem;\r\n text-align: left;\r\n box-shadow: 0 4px 18px #2469b41a;\r\n border-left: 7px solid #20639b;\r\n }\r\n .after-workout-tips ul {\r\n margin: 10px 0 0 0;\r\n padding-left: 18px;\r\n }\r\n .after-workout-tips li {\r\n margin-bottom: 10px;\r\n font-weight: 500;\r\n line-height: 1.5;\r\n }\r\n @media (max-width: 650px) {\r\n .container{padding:4px;}\r\n .workout-card{height:310px;max-width:99vw;}\r\n .image-wrap{height:120px;}\r\n .after-workout-tips{padding:12px;}\r\n }\r\n <\/style>\r\n<\/head>\r\n<body>\r\n <div style=\"margin: 24px 0 0 22px;\">\r\n <a href=\"https:\/\/marvelfitnness.in\/gym\/\" style=\"color: #2366d1; font-size: 1.2rem; font-weight: 600; text-decoration: none;\">\r\n ← Back to Categories\r\n <\/a>\r\n<\/div>\r\n <div class=\"container\">\r\n <h2>Tap any exercise to see the demonstration<\/h2>\r\n <span class=\"subtitle\">Monday | Beginner Full Body Workout<\/span>\r\n <div class=\"workout-grid\">\r\n \r\n <div class=\"workout-card\" data-exercise=\"Bodyweight Squat\" data-video=\"https:\/\/www.youtube.com\/embed\/Iwa6g84aHXQ?si=hLN9Uef-_x1qR_Ga\">\r\n <div class=\"image-wrap\">\r\n <img decoding=\"async\" src=\"https:\/\/media.istockphoto.com\/id\/1358089256\/photo\/the-concept-of-sport-young-brunette-woman-doing-sports-and-squats-in-the-background-the-sea.webp?a=1&b=1&s=612x612&w=0&k=20&c=xyp--x169d0d_9rZMLC715Q93LJg0MYA3YYKOIGOTTE=\" \/>\r\n <\/div>\r\n <div class=\"card-content\">\r\n <div>\r\n <div class=\"exercise-name\">Bodyweight Squat<\/div>\r\n <div class=\"exercise-desc\">Lower body power<\/div>\r\n <div class=\"exercise-details\">3 sets \u00d7 12-15 reps | Rest: 60-90s<\/div>\r\n <\/div>\r\n <div class=\"play-btn\"><button title=\"Play Video\">►<\/button><\/div>\r\n <\/div>\r\n <\/div>\r\n \r\n <div class=\"workout-card\" data-exercise=\"Push-ups (Knee or Wall)\" data-video=\"https:\/\/www.youtube.com\/embed\/CCA-lKGNkyw?si=i70DSCw80C_uw1O1\">\r\n <div class=\"image-wrap\">\r\n <img decoding=\"async\" src=\"https:\/\/images.unsplash.com\/photo-1598971457999-ca4ef48a9a71?w=500&auto=format&fit=crop&q=60&ixlib=rb-4.1.0&ixid=M3wxMjA3fDB8MHxzZWFyY2h8Mnx8cHVzaHVwc3xlbnwwfHwwfHx8MA%3D%3D\" \/>\r\n <\/div>\r\n <div class=\"card-content\">\r\n <div>\r\n <div class=\"exercise-name\">Push-ups (Knee\/Wall)<\/div>\r\n <div class=\"exercise-desc\">Upper body strength<\/div>\r\n <div class=\"exercise-details\">3 sets \u00d7 8-12 reps | Rest: 60-90s<\/div>\r\n <\/div>\r\n <div class=\"play-btn\"><button title=\"Play Video\">►<\/button><\/div>\r\n <\/div>\r\n <\/div>\r\n \r\n <div class=\"workout-card\" data-exercise=\"Dumbbell Row\" data-video=\"https:\/\/www.youtube.com\/embed\/6mnJ3ZpHWpE?si=iU0QYFVtZHam-X22\">\r\n <div class=\"image-wrap\">\r\n <img decoding=\"async\" src=\"https:\/\/media.istockphoto.com\/id\/653966052\/photo\/gym-workout.webp?a=1&b=1&s=612x612&w=0&k=20&c=WcXdk9sB988lO5q0x2XJf3zc1t2bxYo6cdQzet1ukss=\" \/>\r\n <\/div>\r\n <div class=\"card-content\">\r\n <div>\r\n <div class=\"exercise-name\">Dumbbell Row (Bench\/Chair Supported)<\/div>\r\n <div class=\"exercise-desc\">Upper Back<\/div>\r\n <div class=\"exercise-details\">3 sets \u00d7 10-12 reps | Rest: 60-90s<\/div>\r\n <\/div>\r\n <div class=\"play-btn\"><button title=\"Play Video\">►<\/button><\/div>\r\n <\/div>\r\n <\/div>\r\n \r\n <div class=\"workout-card\" data-exercise=\"Standing Overhead Dumbbell Press\" data-video=\"https:\/\/www.youtube.com\/embed\/NZ8Cubl0zT8?si=O5CmFPKihHgi0FaG\">\r\n <div class=\"image-wrap\">\r\n <img decoding=\"async\" src=\"https:\/\/media.istockphoto.com\/id\/1401008607\/photo\/fit-woman-working-out-with-weights-doing-dumbbell-bench-press-over-her-head-in-the-gym.webp?a=1&b=1&s=612x612&w=0&k=20&c=YriqTX4YE-FOJ6H5-RD4zyKxnS5nViPx_TIQTNEPweU=\" \/>\r\n <\/div>\r\n <div class=\"card-content\">\r\n <div>\r\n <div class=\"exercise-name\">Standing Overhead Dumbbell Press<\/div>\r\n <div class=\"exercise-desc\">Shoulder strength<\/div>\r\n <div class=\"exercise-details\">3 sets \u00d7 10-12 reps | Rest: 60-90s<\/div>\r\n <\/div>\r\n <div class=\"play-btn\"><button title=\"Play Video\">►<\/button><\/div>\r\n <\/div>\r\n <\/div>\r\n \r\n <div class=\"workout-card\" data-exercise=\"Glute Bridge\" data-video=\"https:\/\/www.youtube.com\/embed\/D3U4IU2UHsk?si=JPcm8YtnClWEfx5G\">\r\n <div class=\"image-wrap\">\r\n <img decoding=\"async\" src=\"https:\/\/media.istockphoto.com\/id\/1920931318\/photo\/fit-middle-aged-woman-practicing-yoga-doing-press-bridge-exercise-in-nature-glute-bridge-pose.webp?a=1&b=1&s=612x612&w=0&k=20&c=nxeDMvpdiVBfGx-I3cGhAKngcEGlxMyeWrlI5otpHp4=\" \/>\r\n <\/div>\r\n <div class=\"card-content\">\r\n <div>\r\n <div class=\"exercise-name\">Glute Bridge<\/div>\r\n <div class=\"exercise-desc\">Hip & Glute strength<\/div>\r\n <div class=\"exercise-details\">3 sets \u00d7 12-15 reps | Rest: 60-90s<\/div>\r\n <\/div>\r\n <div class=\"play-btn\"><button title=\"Play Video\">►<\/button><\/div>\r\n <\/div>\r\n <\/div>\r\n \r\n <div class=\"workout-card\" data-exercise=\"Plank\" data-video=\"https:\/\/www.youtube.com\/embed\/VIDEO_ID_6\">\r\n <div class=\"image-wrap\">\r\n <img decoding=\"async\" src=\"https:\/\/images.unsplash.com\/photo-1509228468518-180dd\r\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Monday Beginner Full Body Workout | Marvel Fitness ← Back to Categories Tap any exercise to see the demonstration Monday | Beginner Full Body Workout Bodyweight Squat Lower body power 3 sets \u00d7 12-15 reps | Rest: 60-90s ► Push-ups (Knee\/Wall) Upper body strength 3 sets \u00d7 8-12 reps | Rest: 60-90s ► Dumbbell Row […]<\/p>\n","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"elementor_header_footer","meta":{"om_disable_all_campaigns":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"class_list":["post-258","page","type-page","status-publish","hentry"],"jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/marvelfitnness.in\/gym\/wp-json\/wp\/v2\/pages\/258","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/marvelfitnness.in\/gym\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/marvelfitnness.in\/gym\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/marvelfitnness.in\/gym\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/marvelfitnness.in\/gym\/wp-json\/wp\/v2\/comments?post=258"}],"version-history":[{"count":6,"href":"https:\/\/marvelfitnness.in\/gym\/wp-json\/wp\/v2\/pages\/258\/revisions"}],"predecessor-version":[{"id":862,"href":"https:\/\/marvelfitnness.in\/gym\/wp-json\/wp\/v2\/pages\/258\/revisions\/862"}],"wp:attachment":[{"href":"https:\/\/marvelfitnness.in\/gym\/wp-json\/wp\/v2\/media?parent=258"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}

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\n\t\t\t\t\t\r\n\r\n\r\n \r\n Monday Beginner Full Body Workout | Marvel Fitness<\/title>\r\n <link href=\"https:\/\/fonts.googleapis.com\/css2?family=Montserrat:wght@800;700;400&display=swap\" rel=\"stylesheet\" \/>\r\n <style>\r\n body {\r\n background: #f6fafc;\r\n font-family: 'Montserrat', Arial, sans-serif;\r\n margin: 0;\r\n padding: 0;\r\n }\r\n .container {\r\n max-width: 1050px;\r\n margin: 44px auto 60px auto;\r\n padding: 0 16px;\r\n text-align: center;\r\n }\r\n h2 {\r\n color: #234081;\r\n font-weight: 800;\r\n font-size: 2.1rem;\r\n margin: 0 0 13px 0;\r\n text-align: center;\r\n letter-spacing: 0.5px;\r\n }\r\n .subtitle {\r\n color: #20639b;\r\n font-size: 1.13rem;\r\n margin-bottom: 25px;\r\n font-weight: 600;\r\n text-align: center;\r\n letter-spacing: 0.1px;\r\n }\r\n .workout-grid {\r\n display: grid;\r\n grid-template-columns: repeat(auto-fit, minmax(320px, 1fr));\r\n gap: 32px;\r\n margin-top: 18px;\r\n margin-bottom: 16px;\r\n justify-items: center;\r\n }\r\n .workout-card {\r\n background: #fff;\r\n border-radius: 16px;\r\n box-shadow: 0 3px 18px rgba(38, 93, 147, 0.10);\r\n padding: 0 0 15px 0;\r\n overflow: hidden;\r\n transition: box-shadow 0.16s;\r\n border: 1px solid #e5ebf2;\r\n display: flex;\r\n flex-direction: column;\r\n height: 340px;\r\n width: 100%;\r\n max-width: 340px;\r\n cursor: pointer;\r\n position: relative;\r\n }\r\n .workout-card:hover {\r\n box-shadow: 0 8px 28px #2c80cf27;\r\n transform: translateY(-2px) scale(1.01);\r\n }\r\n .image-wrap {\r\n height: 165px;\r\n width: 100%;\r\n overflow: hidden;\r\n display: flex;\r\n align-items: center;\r\n justify-content: center;\r\n border-top-left-radius: 16px;\r\n border-top-right-radius: 16px;\r\n background: #f3f7fb;\r\n }\r\n .image-wrap img {\r\n width: 100%;\r\n height: 100%;\r\n object-fit: cover;\r\n border-top-left-radius: 16px;\r\n border-top-right-radius: 16px;\r\n }\r\n .card-content {\r\n flex: 1;\r\n display: flex;\r\n flex-direction: column;\r\n justify-content: space-between;\r\n padding: 16px 18px 0 18px;\r\n }\r\n .exercise-name {\r\n font-size: 1.17rem;\r\n font-weight: 700;\r\n color: #20639b;\r\n margin-bottom: 2px;\r\n }\r\n .exercise-desc {\r\n color: #555;\r\n font-size: 1.02rem;\r\n margin-bottom: 6px;\r\n }\r\n .exercise-details {\r\n color: #325580;\r\n font-size: 1.1rem;\r\n margin-bottom: 7px;\r\n margin-top: 4px;\r\n font-weight: 600;\r\n }\r\n .play-btn {\r\n display: flex;\r\n align-items: center;\r\n justify-content: flex-end;\r\n margin-top: 12px;\r\n }\r\n .play-btn button {\r\n border: none;\r\n background: #20639b;\r\n color: #fff;\r\n border-radius: 50%;\r\n width: 38px;\r\n height: 38px;\r\n font-size: 1.5rem;\r\n display: flex;\r\n align-items: center;\r\n justify-content: center;\r\n box-shadow: 0 2px 9px #20639b44;\r\n cursor: pointer;\r\n transition: background 0.18s;\r\n }\r\n .play-btn button:hover {\r\n background: #043764;\r\n }\r\n .after-workout-tips {\r\n background: #e9edf8;\r\n border-radius: 9px;\r\n color: #20539b;\r\n margin: 30px auto;\r\n max-width: 680px;\r\n padding: 18px 24px 13px 24px;\r\n font-size: 1.07rem;\r\n text-align: left;\r\n box-shadow: 0 4px 18px #2469b41a;\r\n border-left: 7px solid #20639b;\r\n }\r\n .after-workout-tips ul {\r\n margin: 10px 0 0 0;\r\n padding-left: 18px;\r\n }\r\n .after-workout-tips li {\r\n margin-bottom: 10px;\r\n font-weight: 500;\r\n line-height: 1.5;\r\n }\r\n @media (max-width: 650px) {\r\n .container{padding:4px;}\r\n .workout-card{height:310px;max-width:99vw;}\r\n .image-wrap{height:120px;}\r\n .after-workout-tips{padding:12px;}\r\n }\r\n <\/style>\r\n<\/head>\r\n<body>\r\n <div style=\"margin: 24px 0 0 22px;\">\r\n <a href=\"https:\/\/marvelfitnness.in\/gym\/\" style=\"color: #2366d1; font-size: 1.2rem; font-weight: 600; text-decoration: none;\">\r\n ← Back to Categories\r\n <\/a>\r\n<\/div>\r\n <div class=\"container\">\r\n <h2>Tap any exercise to see the demonstration<\/h2>\r\n <span class=\"subtitle\">Monday | Beginner Full Body Workout<\/span>\r\n <div class=\"workout-grid\">\r\n \r\n <div class=\"workout-card\" data-exercise=\"Bodyweight Squat\" data-video=\"https:\/\/www.youtube.com\/embed\/Iwa6g84aHXQ?si=hLN9Uef-_x1qR_Ga\">\r\n <div class=\"image-wrap\">\r\n <img decoding=\"async\" src=\"https:\/\/media.istockphoto.com\/id\/1358089256\/photo\/the-concept-of-sport-young-brunette-woman-doing-sports-and-squats-in-the-background-the-sea.webp?a=1&b=1&s=612x612&w=0&k=20&c=xyp--x169d0d_9rZMLC715Q93LJg0MYA3YYKOIGOTTE=\" \/>\r\n <\/div>\r\n <div class=\"card-content\">\r\n <div>\r\n <div class=\"exercise-name\">Bodyweight Squat<\/div>\r\n <div class=\"exercise-desc\">Lower body power<\/div>\r\n <div class=\"exercise-details\">3 sets \u00d7 12-15 reps | Rest: 60-90s<\/div>\r\n <\/div>\r\n <div class=\"play-btn\"><button title=\"Play Video\">►<\/button><\/div>\r\n <\/div>\r\n <\/div>\r\n \r\n <div class=\"workout-card\" data-exercise=\"Push-ups (Knee or Wall)\" data-video=\"https:\/\/www.youtube.com\/embed\/CCA-lKGNkyw?si=i70DSCw80C_uw1O1\">\r\n <div class=\"image-wrap\">\r\n <img decoding=\"async\" src=\"https:\/\/images.unsplash.com\/photo-1598971457999-ca4ef48a9a71?w=500&auto=format&fit=crop&q=60&ixlib=rb-4.1.0&ixid=M3wxMjA3fDB8MHxzZWFyY2h8Mnx8cHVzaHVwc3xlbnwwfHwwfHx8MA%3D%3D\" \/>\r\n <\/div>\r\n <div class=\"card-content\">\r\n <div>\r\n <div class=\"exercise-name\">Push-ups (Knee\/Wall)<\/div>\r\n <div class=\"exercise-desc\">Upper body strength<\/div>\r\n <div class=\"exercise-details\">3 sets \u00d7 8-12 reps | Rest: 60-90s<\/div>\r\n <\/div>\r\n <div class=\"play-btn\"><button title=\"Play Video\">►<\/button><\/div>\r\n <\/div>\r\n <\/div>\r\n \r\n <div class=\"workout-card\" data-exercise=\"Dumbbell Row\" data-video=\"https:\/\/www.youtube.com\/embed\/6mnJ3ZpHWpE?si=iU0QYFVtZHam-X22\">\r\n <div class=\"image-wrap\">\r\n <img decoding=\"async\" src=\"https:\/\/media.istockphoto.com\/id\/653966052\/photo\/gym-workout.webp?a=1&b=1&s=612x612&w=0&k=20&c=WcXdk9sB988lO5q0x2XJf3zc1t2bxYo6cdQzet1ukss=\" \/>\r\n <\/div>\r\n <div class=\"card-content\">\r\n <div>\r\n <div class=\"exercise-name\">Dumbbell Row (Bench\/Chair Supported)<\/div>\r\n <div class=\"exercise-desc\">Upper Back<\/div>\r\n <div class=\"exercise-details\">3 sets \u00d7 10-12 reps | Rest: 60-90s<\/div>\r\n <\/div>\r\n <div class=\"play-btn\"><button title=\"Play Video\">►<\/button><\/div>\r\n <\/div>\r\n <\/div>\r\n \r\n <div class=\"workout-card\" data-exercise=\"Standing Overhead Dumbbell Press\" data-video=\"https:\/\/www.youtube.com\/embed\/NZ8Cubl0zT8?si=O5CmFPKihHgi0FaG\">\r\n <div class=\"image-wrap\">\r\n <img decoding=\"async\" src=\"https:\/\/media.istockphoto.com\/id\/1401008607\/photo\/fit-woman-working-out-with-weights-doing-dumbbell-bench-press-over-her-head-in-the-gym.webp?a=1&b=1&s=612x612&w=0&k=20&c=YriqTX4YE-FOJ6H5-RD4zyKxnS5nViPx_TIQTNEPweU=\" \/>\r\n <\/div>\r\n <div class=\"card-content\">\r\n <div>\r\n <div class=\"exercise-name\">Standing Overhead Dumbbell Press<\/div>\r\n <div class=\"exercise-desc\">Shoulder strength<\/div>\r\n <div class=\"exercise-details\">3 sets \u00d7 10-12 reps | Rest: 60-90s<\/div>\r\n <\/div>\r\n <div class=\"play-btn\"><button title=\"Play Video\">►<\/button><\/div>\r\n <\/div>\r\n <\/div>\r\n \r\n <div class=\"workout-card\" data-exercise=\"Glute Bridge\" data-video=\"https:\/\/www.youtube.com\/embed\/D3U4IU2UHsk?si=JPcm8YtnClWEfx5G\">\r\n <div class=\"image-wrap\">\r\n <img decoding=\"async\" src=\"https:\/\/media.istockphoto.com\/id\/1920931318\/photo\/fit-middle-aged-woman-practicing-yoga-doing-press-bridge-exercise-in-nature-glute-bridge-pose.webp?a=1&b=1&s=612x612&w=0&k=20&c=nxeDMvpdiVBfGx-I3cGhAKngcEGlxMyeWrlI5otpHp4=\" \/>\r\n <\/div>\r\n <div class=\"card-content\">\r\n <div>\r\n <div class=\"exercise-name\">Glute Bridge<\/div>\r\n <div class=\"exercise-desc\">Hip & Glute strength<\/div>\r\n <div class=\"exercise-details\">3 sets \u00d7 12-15 reps | Rest: 60-90s<\/div>\r\n <\/div>\r\n <div class=\"play-btn\"><button title=\"Play Video\">►<\/button><\/div>\r\n <\/div>\r\n <\/div>\r\n \r\n <div class=\"workout-card\" data-exercise=\"Plank\" data-video=\"https:\/\/www.youtube.com\/embed\/VIDEO_ID_6\">\r\n <div class=\"image-wrap\">\r\n <img decoding=\"async\" src=\"https:\/\/images.unsplash.com\/photo-1509228468518-180dd\r\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Monday Beginner Full Body Workout | Marvel Fitness ← Back to Categories Tap any exercise to see the demonstration Monday | Beginner Full Body Workout Bodyweight Squat Lower body power 3 sets \u00d7 12-15 reps | Rest: 60-90s ► Push-ups (Knee\/Wall) Upper body strength 3 sets \u00d7 8-12 reps | Rest: 60-90s ► Dumbbell Row 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