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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