beginner guides

**7-Day Beginner Bodyweight Bliss: A Full-Body Transformation** **Goal:** To build a foundation of strength, improve cardiovascular fitness, and enhance overall body awareness using only bodyweight exercises. This plan is designed for complete beginners or those returning to fitness after a break. Remember to consult your doctor before starting any new workout routine. **Important Notes:** * Listen to your body. If you experience pain, stop the exercise and rest. * Proper form is more important than the number of repetitions. Focus on controlled movements. * Stay hydrated by drinking plenty of water throughout the day. * Nutrition plays a vital role in achieving your fitness goals. Eat a balanced diet rich in fruits, vegetables, protein, and whole grains. * Consistency is key! Stick to the plan as closely as possible for the best results. * Progression: As you get stronger, you can increase the number of repetitions, sets, or hold times for each exercise. You can also explore more challenging variations of the exercises. **Day 1: Foundation Fundamentals** **Workout Name:** Body Awakening **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 * Walking High Knees: 10 repetitions each leg * Butt Kicks: 10 repetitions each leg **Main Workout (30 minutes):** * Squats: 3 sets of 10 repetitions. Focus on sitting back as if into a chair. * Push-ups (on knees if needed): 3 sets of as many repetitions as possible with good form. * Plank: 3 sets, hold for 30 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. * Bird Dog: 3 sets of 10 repetitions per side. Maintain a straight line from head to heel. **Cool-down (5 minutes):** * Static stretches, holding each for 30 seconds: Quadriceps stretch, hamstring stretch, triceps stretch, shoulder stretch. **Day 2: Cardio Burst** **Workout Name:** Heart Rate Hero **Warm-up (5 minutes):** * Jumping Jacks: 30 seconds * High Knees: 30 seconds * Butt Kicks: 30 seconds * Arm Circles (forward and backward): 10 repetitions each direction **Main Workout (30 minutes):** * Jumping Jacks: 3 sets of 30 seconds, with 30 seconds rest between sets. * High Knees: 3 sets of 30 seconds, with 30 seconds rest between sets. * Butt Kicks: 3 sets of 30 seconds, with 30 seconds rest between sets. * Mountain Climbers: 3 sets of 30 seconds, with 30 seconds rest between sets. * Bear Crawls: 3 sets of 20 seconds forward, 20 seconds backward, with 30 seconds rest between sets. **Cool-down (5 minutes):** * Walking in place, gradually slowing down. * Deep breathing exercises: Inhale deeply through your nose, exhale slowly through your mouth. Repeat 5 times. **Day 3: Core Control** **Workout Name:** Abdominal Ace **Warm-up (5 minutes):** * Cat-Cow Stretch: 10 repetitions * Torso Twists: 10 repetitions each side * Leg Swings (forward and backward): 10 repetitions each leg **Main Workout (30 minutes):** * Crunches: 3 sets of 15 repetitions. Focus on engaging your abdominal muscles. * Leg Raises: 3 sets of 15 repetitions. Keep your lower back pressed against the floor. * Plank: 3 sets, hold for 30 seconds each. * Russian Twists: 3 sets of 15 repetitions per side (can be modified by keeping feet on the ground). * Bicycle Crunches: 3 sets of 15 repetitions per side. **Cool-down (5 minutes):** * Child's Pose: Hold for 30 seconds. * Supine Spinal Twist: Hold for 30 seconds per side.