A Beginner’s Guide to a 7-Day Bodyweight Strength Journey

Goal 7-day plan is designed for beginners who want to build a foundation of strength using only bodyweight exercises. It focuses on proper form and gradually increasing intensity. Remember to listen to your body and take rest days when needed. **Audience:** Absolute beginners to fitness or those returning after a long break. Individuals who prefer to work out at home with no equipment. **Important Notes:** * Consult your doctor before starting any new fitness program. * Stay hydrated throughout the day. * Focus on proper form over speed or repetitions. Quality over quantity. * If you feel any pain, stop the exercise immediately. * Adjust the number of repetitions and sets based on your fitness level. It's better to start with fewer and gradually increase them. * Be patient and consistent. Results take time. **Day 1: Foundation Builder** **Workout Name:** Ground Zero **Warm-up (5 minutes):** * Arm circles (forward and backward): 10 repetitions each direction. * Leg swings (forward and backward, side to side): 10 repetitions each leg in each direction. * Torso twists: 10 repetitions each side. * Light jogging in place: 1 minute. **Main Workout (30 minutes):** * Squats: 3 sets of 10 repetitions. (Focus on keeping your back straight and chest up) * Push-ups (on knees if needed): 3 sets of as many repetitions as possible (AMRAP). (Maintain a straight line from head to knees/toes) * Plank: 3 sets, holding for 20 seconds each. (Engage your core and keep your body in a straight line) * Glute Bridges: 3 sets of 15 repetitions. (Squeeze your glutes at the top of the movement) * Walking Lunges: 2 sets of 10 repetitions per leg. (Keep your front knee behind your toes) **Cool-down (5 minutes):** * Static stretches, holding each for 30 seconds: * Quadriceps stretch * Hamstring stretch * Calf stretch * Triceps stretch * Shoulder stretch **Day 2: Core Activation** **Workout Name:** Core Powerhouse **Warm-up (5 minutes):** * Cat-Cow stretch: 10 repetitions. * Bird Dog: 10 repetitions per side. * Hip circles: 10 repetitions each direction. * Arm circles: 10 repetitions each direction **Main Workout (30 minutes):** * Crunches: 3 sets of 15 repetitions. (Engage your core; avoid pulling on your neck) * Reverse Crunches: 3 sets of 15 repetitions. (Focus on lifting your hips off the ground) * Leg Raises: 3 sets of 15 repetitions. (Keep your lower back pressed to the ground) * Russian Twists: 3 sets of 15 repetitions per side. (Twist from your torso, engaging your obliques) * Side Plank: 3 sets, holding for 20 seconds each side. (Maintain a straight line from head to feet) **Cool-down (5 minutes):** * Static stretches, holding each for 30 seconds: * Lower back stretch (knees to chest) * Oblique stretch (side bend) * Abdominal stretch (cobra pose) * Child’s pose **Day 3: Upper Body Boost** **Workout Name:** Arm & Shoulder Sculpt **Warm-up (5 minutes):** * Shoulder rotations: 10 repetitions forward and backward. * Arm circles (forward and backward): 10 repetitions each direction. * Wrist rotations: 10 repetitions each direction. * Light cardio, like jumping jacks: 1 minute **Main Workout (30 minutes):** * Incline Push-ups (using a wall or elevated surface): 3 sets of as many repetitions as possible (AMRAP). (Easier variation of push-ups) * Diamond Push-ups (on knees if needed): 3 sets of as many repetitions as possible (AMRAP). (More challenging push-up) * Triceps Dips (using a chair or bench): 3 sets of 10 repetitions. (Keep your elbows close to