beginner guides

**7-Day Beginner Bodyweight Strength Training Program** **Goal:** Build foundational strength and improve overall fitness using bodyweight exercises. This program is designed for individuals with little to no prior strength training experience. **Important Considerations:** * Consult your doctor before starting any new exercise program. * Listen to your body. If you feel pain, stop and rest. * Proper form is crucial to prevent injuries. Watch videos or seek guidance to ensure you're performing exercises correctly. * Stay hydrated by drinking plenty of water throughout the day. * Adjust the number of repetitions and sets as needed based on your fitness level. * This program is a starting point. As you get stronger, gradually increase the intensity and duration of your workouts. **Day 1: Foundation Builder** * **Workout Name:** Core Activation and Lower Body Focus * **Warm-up (5 minutes):** * Arm circles (forward and backward): 10 repetitions each direction * Leg swings (forward and backward): 10 repetitions each leg * Torso twists: 10 repetitions each side * High knees: 20 repetitions * Butt kicks: 20 repetitions * **Main Workout (30 minutes):** * **Plank:** 3 sets, hold for 30 seconds (modify by dropping to your knees if needed) * **Glute Bridges:** 3 sets of 15 repetitions * **Squats:** 3 sets of 12 repetitions * **Lunges:** 3 sets of 10 repetitions per leg * **Calf Raises:** 3 sets of 15 repetitions * **Cool-down (5 minutes):** * Hamstring stretch: Hold for 30 seconds per leg * Quadriceps stretch: Hold for 30 seconds per leg * Calf stretch: Hold for 30 seconds per leg * Child's pose: Hold for 30 seconds **Day 2: Upper Body Awakening** * **Workout Name:** Push and Pull * **Warm-up (5 minutes):** * Arm circles (forward and backward): 10 repetitions each direction * Shoulder shrugs: 10 repetitions * Cat-cow stretch: 10 repetitions * Wrist rotations: 10 repetitions each direction * **Main Workout (30 minutes):** * **Incline Push-ups:** 3 sets of as many repetitions as possible (AMRAP). Use a wall or elevated surface to make it easier. * **Knee Push-ups:** 3 sets of as many repetitions as possible (AMRAP) * **Rows (using a sturdy table or low bar):** 3 sets of 10 repetitions. Lean back and pull yourself towards the table. * **Tricep Dips (using a chair):** 3 sets of as many repetitions as possible (AMRAP) * **Superman:** 3 sets of 15 repetitions * **Cool-down (5 minutes):** * Chest stretch (doorway stretch): Hold for 30 seconds * Tricep stretch: Hold for 30 seconds per arm * Shoulder stretch: Hold for 30 seconds per arm * Back stretch: Gentle spinal twists, 10 repetitions per side **Day 3: Active Recovery** * **Workout Name:** Gentle Movement and Mobility * **Warm-up (5 minutes):** * Walking in place: 2 minutes * Arm circles: 1 minute * Leg swings: 1 minute * Torso twists: 1 minute * **Main Workout (30 minutes):** * **Yoga Flow:** Follow a beginner-friendly yoga video focusing on stretching and mobility. Focus on poses like downward dog, cobra pose, warrior poses, and child's pose. * **Walking:** 20 minutes of brisk walking. * **Cool-down (5 minutes):** * Deep breathing exercises: 5 minutes. Focus on inhaling deeply and exhaling slowly. **Day 4: Lower Body Power** * **Workout Name:** Legs and Core Challenge * **Warm-up (5 minutes):** * Jumping jacks: 30 seconds * High knees: 30 seconds * Butt kicks