beginner guides

## 7-Day Beginner's Bodyweight Strength & Mobility Program **Goal:** To build foundational strength, improve mobility, and establish a consistent fitness routine using bodyweight exercises. **Audience:** Beginners with little to no prior experience in strength training. Individuals looking for a low-impact, accessible workout program that can be done at home. **Important Considerations:** * **Listen to your body:** If you experience pain, stop and rest. Modify exercises as needed. * **Proper form is crucial:** Watch videos and practice proper form before increasing repetitions or sets. * **Stay hydrated:** Drink plenty of water throughout the day, especially before, during, and after workouts. * **Nutrition:** This program is designed to be a starting point. Combine it with a healthy diet for optimal results. * **Progression:** As you get stronger, gradually increase the number of repetitions, sets, or difficulty of the exercises. **Day 1: Foundation Builder** * **Workout Name:** Ground Up * **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 * Cat-Cow Stretch: 10 repetitions * **Main Workout (30 minutes):** * Squats: 3 sets of 10 repetitions * Push-ups (on knees or wall if needed): 3 sets of as many repetitions as possible (AMRAP) * Glute Bridges: 3 sets of 15 repetitions * Plank: 3 sets, hold for 30 seconds * Bird Dog: 3 sets of 10 repetitions per side * **Cool-down (5 minutes):** * Child's Pose: Hold for 30 seconds * Hamstring Stretch (seated): Hold for 30 seconds per leg * Quad Stretch (standing): Hold for 30 seconds per leg **Day 2: Upper Body Awakening** * **Workout Name:** Arm & Core Focus * **Warm-up (5 minutes):** * Shoulder Rolls (forward and backward): 10 repetitions each direction * Wrist Circles: 10 repetitions each direction * Elbow Circles: 10 repetitions each direction * Side Bends: 10 repetitions each side * **Main Workout (30 minutes):** * Incline Push-ups (hands on elevated surface): 3 sets of AMRAP * Superman: 3 sets of 15 repetitions * Tricep Dips (using a chair or bench): 3 sets of AMRAP * Crunches: 3 sets of 15 repetitions * Russian Twists: 3 sets of 15 repetitions per side * **Cool-down (5 minutes):** * Chest Stretch (standing in a doorway): Hold for 30 seconds * Tricep Stretch: Hold for 30 seconds per arm * Cobra Stretch: Hold for 30 seconds **Day 3: Lower Body Blast** * **Workout Name:** Leg Day Essentials * **Warm-up (5 minutes):** * High Knees: 30 seconds * Butt Kicks: 30 seconds * Walking Lunges: 10 repetitions per leg * Ankle Circles: 10 repetitions each direction * **Main Workout (30 minutes):** * Lunges (forward or reverse): 3 sets of 10 repetitions per leg * Wall Sit: 3 sets, hold for 30 seconds * Calf Raises: 3 sets of 15 repetitions * Single Leg Glute Bridges: 3 sets of 10 repetitions per leg * Squat Jumps (optional, modify to regular squats if needed): 3 sets of 10 repetitions * **Cool-down (5 minutes):** * Standing Quad Stretch: Hold for 30 seconds per leg * Hamstring Stretch (lying down): Hold for 30 seconds per leg * Butterfly Stretch: Hold for 30 seconds **Day 4: Rest & Recovery** * Active Recovery: Gentle walk, light stretching, or yoga for 30 minutes.

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