beginner guides

## The "Sunrise Stretch & Strength" 7-Day Beginner Flexibility & Bodyweight Program **Goal:** To improve overall flexibility, build a foundation of bodyweight strength, and promote mindful movement. This program is designed for beginners with little to no prior experience in structured exercise. It emphasizes proper form and gradual progression. Listen to your body and modify exercises as needed. Rest when you need to. **Style:** A blend of dynamic stretching, static stretching, bodyweight strength training, and gentle yoga flows. **Audience:** Complete beginners or those returning to exercise after a long break. Individuals seeking to improve flexibility, build foundational strength, and learn proper bodyweight exercise techniques. **Important Note:** Consult with your doctor before starting any new exercise program, especially if you have any underlying health conditions. **Equipment Needed:** Yoga mat (optional but recommended), comfortable clothing, water bottle. --- **Day 1: "Awakening Flow" - Dynamic Stretching & Gentle Core** **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: 5 repetitions **Main Workout (25 minutes):** * **Sun Salutation A (Modified):** 3 rounds. Focus on breath and smooth transitions. (Instructions: Inhale arms overhead, exhale forward fold, inhale halfway lift, exhale step back to plank on knees, lower to knees chest chin, inhale cobra, exhale downward facing dog on knees, step forward, halfway lift, forward fold, rise to stand) * **Bird Dog:** 10 repetitions per side. Focus on core engagement and maintaining a straight line from head to heel. * **Glute Bridge:** 15 repetitions. Squeeze glutes at the top. * **Modified Plank:** Hold for 30 seconds, 3 repetitions. Maintain a straight line from head to knees. * **Bodyweight Squat:** 10 repetitions. Focus on proper form, keeping your back straight and chest up. * **Standing Side Bend:** 10 repetitions each side. **Cool-down (5 minutes):** * Child’s Pose: Hold for 30 seconds. * Seated Forward Fold: Hold for 30 seconds. * Supine Twist (each side): Hold for 30 seconds. * Deep breathing exercises: 1 minute. --- **Day 2: "Bodyweight Basics" - Lower Body Strength** **Warm-up (5 minutes):** * High knees: 30 seconds * Butt kicks: 30 seconds * Walking lunges: 5 repetitions per leg * Ankle rotations: 10 repetitions each direction **Main Workout (25 minutes):** * **Bodyweight Squat:** 12 repetitions. Focus on depth and control. * **Walking Lunges:** 8 repetitions per leg. Maintain a straight back and controlled descent. * **Glute Bridge:** 18 repetitions. Focus on squeezing the glutes at the top. * **Calf Raises:** 15 repetitions. Focus on a full range of motion. * **Wall Sit:** Hold for 30 seconds, 3 repetitions. Maintain a 90-degree angle at the knees. * **Reverse Lunge:** 8 repetitions per leg. **Cool-down (5 minutes):** * Quad stretch (each leg): Hold for 30 seconds. * Hamstring stretch (each leg): Hold for 30 seconds. * Calf stretch (each leg): Hold for 30 seconds. * Gentle hip flexor stretch (each leg): Hold for 30 seconds. --- **Day 3: "Rest & Restore" - Gentle Yoga & Stretching** **Warm-up (5 minutes):** * Gentle neck rolls: 5 repetitions each direction * Shoulder shrugs: 10 repetitions * Wrist and ankle circles: 10 repetitions each direction **Main Workout (25 minutes):** * **Cat-Cow Stretch:** 10 repetitions. * **Thread the Needle Pose:** Hold for 30 seconds per side. * **Reclined Pigeon Pose:** Hold for 30 seconds per side. * **Supported Bridge Pose:** Hold for 1 minute. * **Happy Baby Pose:** Hold for 1 minute. * **Corpse Pose (Savasana):** 5 minutes. Focus on relaxation and deep breathing. **Cool-down (5 minutes):** * Gentle seated forward fold: Hold for 1 minute. * Deep breathing