beginner guides

**7-Day Beginner Bodyweight Strength Training Program** **Goal:** Build foundational strength and muscle endurance using bodyweight exercises. **Audience:** Beginners with little to no prior strength training experience. Individuals looking for a convenient and effective workout routine that can be done at home without any equipment. **Important Considerations:** * Listen to your body. If you feel any sharp or persistent pain, stop the exercise. * Proper form is crucial. Watch videos and focus on maintaining good posture throughout each movement. * Stay hydrated. Drink plenty of water before, during, and after your workouts. * Rest and recovery are essential. Get enough sleep (7-8 hours) each night to allow your muscles to repair and rebuild. * Modify exercises as needed. If an exercise is too difficult, try a modified version. If it's too easy, increase the repetitions or sets. * Consult with your doctor before starting any new exercise program. **Day 1: Foundation Builder** *Workout Name:* Core Awakening *Warm-Up:* * Arm circles (forward and backward): 10 repetitions each direction * Leg swings (forward and sideways): 10 repetitions each leg * Torso twists: 10 repetitions each side * Cat-cow stretch: 10 repetitions *Main Workout:* * Plank: Hold for 30 seconds, 3 repetitions * Crunches: 15 repetitions, 3 sets * Bird Dog: 10 repetitions per side, 3 sets * Glute Bridge: 15 repetitions, 3 sets * Superman: 10 repetitions, 3 sets *Cool-Down:* * Child's pose: Hold for 30 seconds * Knee-to-chest stretch: Hold for 30 seconds per leg * Lower back stretch (lying down, knees bent, gently rotate knees from side to side): 10 repetitions each side **Day 2: Lower Body Blast** *Workout Name:* Leg Strength Igniter *Warm-Up:* * High knees: 30 seconds * Butt kicks: 30 seconds * Walking lunges: 10 repetitions per leg * Bodyweight squats: 10 repetitions *Main Workout:* * Bodyweight Squats: 15 repetitions, 3 sets * Lunges: 10 repetitions per leg, 3 sets * Calf Raises: 15 repetitions, 3 sets * Wall Sit: Hold for 30 seconds, 3 repetitions * Glute Bridge: 15 repetitions, 3 sets *Cool-Down:* * Quadriceps stretch: Hold for 30 seconds per leg * Hamstring stretch (seated, reach for your toes): Hold for 30 seconds * Calf stretch (against a wall): Hold for 30 seconds per leg **Day 3: Upper Body Sculpt** *Workout Name:* Arm and Chest Toner *Warm-Up:* * Arm circles (forward and backward): 10 repetitions each direction * Shoulder rolls (forward and backward): 10 repetitions each direction * Wrist rotations: 10 repetitions each direction * Inchworms: 5 repetitions *Main Workout:* * Incline Push-ups (using a wall or elevated surface): 10 repetitions, 3 sets * Tricep Dips (using a chair or bench): 10 repetitions, 3 sets * Wall Angels: 10 repetitions, 3 sets * Plank: Hold for 30 seconds, 3 repetitions * Superman: 10 repetitions, 3 sets *Cool-Down:* * Tricep stretch: Hold for 30 seconds per arm * Shoulder stretch (across the body): Hold for 30 seconds per arm * Chest stretch (interlace fingers behind your back and gently pull your shoulders back): Hold for 30 seconds **Day 4: Active Recovery** *Workout Name:* Gentle Flow *Active Recovery:* * Light cardio (walking, cycling, swimming) for 30 minutes at a low intensity. * Stretching: Focus on holding each stretch for 30 seconds, targeting major muscle groups. Include stretches for your legs, back, chest, shoulders, and arms. *

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