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
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