beginner guides

**7-Day Beginner-Friendly Bodyweight Strength Training Plan** **Goal:** Build a foundation of strength and muscle endurance using bodyweight exercises, perfect for beginners or those returning to fitness. **Audience:** Individuals new to strength training, those looking for a convenient home workout plan, or anyone wanting to build a solid base of fitness. **Important Considerations:** * Listen to your body. If you experience pain, stop immediately and consult a healthcare professional. * Proper form is crucial. Watch videos of each exercise to ensure you are performing them correctly. * Stay hydrated by drinking plenty of water throughout the day. * Adjust the number of repetitions and sets as needed based on your fitness level. Aim for good form over high volume. * This plan is a starting point. As you get stronger, you can increase the repetitions, sets, or difficulty of the exercises. **Day 1: Foundation Builder** **Workout Name:** Strength Start **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 * High knees: 20 repetitions * Butt kicks: 20 repetitions **Main Workout (30 minutes):** * Squats: 3 sets of 10 repetitions * Push-ups (on knees if needed): 3 sets of as many repetitions as possible (AMRAP) * Walking lunges: 3 sets of 10 repetitions per leg * Plank: 3 sets, hold for 30 seconds each * Glute bridges: 3 sets of 15 repetitions **Cool-down (5 minutes):** * Static stretches, holding each for 30 seconds: Quadriceps stretch, hamstring stretch, calf stretch, triceps stretch, shoulder stretch. **Day 2: Upper Body Focus** **Workout Name:** Push & Pull Power **Warm-up (5 minutes):** * Shoulder rotations: 10 repetitions forward and backward * Arm circles (small to large): 10 repetitions each direction * Wrist rotations: 10 repetitions each direction * Cat-cow stretch: 10 repetitions **Main Workout (30 minutes):** * Incline push-ups (hands on elevated surface): 3 sets of AMRAP * Superman: 3 sets of 15 repetitions * Pike push-ups (modified): 3 sets of AMRAP * Bird dog: 3 sets of 10 repetitions per arm and leg * Bicep curls (using resistance bands or water bottles): 3 sets of 12 repetitions **Cool-down (5 minutes):** * Static stretches, holding each for 30 seconds: Chest stretch, triceps stretch, bicep stretch, upper back stretch, lat stretch. **Day 3: Lower Body Burn** **Workout Name:** Leg Day Blast **Warm-up (5 minutes):** * Hip circles: 10 repetitions each direction * Leg swings (side to side): 10 repetitions each leg * Bodyweight squats: 10 repetitions * Calf raises: 15 repetitions **Main Workout (30 minutes):** * Squats: 3 sets of 12 repetitions * Reverse lunges: 3 sets of 10 repetitions per leg * Glute bridges: 3 sets of 20 repetitions * Calf raises: 3 sets of 15 repetitions * Wall sit: 3 sets, hold for as long as possible (aim for 30-60 seconds) **Cool-down (5 minutes):** * Static stretches, holding each for 30 seconds: Quadriceps stretch, hamstring stretch, calf stretch, hip flexor stretch, inner thigh stretch. **Day 4: Active Recovery** **Workout Name:** Gentle Flow **Warm-up (5 minutes):** * Light cardio, such as walking or jogging in place * Dynamic stretching, such as arm circles and leg swings **Main Workout (30 minutes):** * Yoga or Pilates flow focusing on gentle stretches and mobility exercises. Examples include: * Cat-cow stretch * Child’s pose * Downward-facing dog * Warrior poses * Plank variations **Cool-down (5 minutes):** * Relaxation and deep breathing exercises.