beginner guides

**7-Day Beginner Bodyweight Strength Training Program** **Goal:** To build a foundation of strength and improve overall fitness using only bodyweight exercises. This program is designed for beginners with little to no prior experience in strength training. Focus on proper form over speed to prevent injuries. Listen to your body and take rest days when needed. **Important Considerations:** * **Consult your doctor:** Before starting any new exercise program, consult with your physician or healthcare provider, especially if you have any underlying health conditions. * **Proper form:** Watch videos and practice proper form for each exercise before attempting the full workout. Good form is crucial for preventing injuries and maximizing results. * **Progression:** As you get stronger, you can increase the number of repetitions, sets, or difficulty of the exercises. * **Nutrition:** Combine this workout program with a healthy and balanced diet for optimal results. * **Hydration:** Drink plenty of water throughout the day, especially before, during, and after your workouts. **Day 1: Foundation Builder** * **Workout Name:** Bodyweight Basics * **Warm-up (5 minutes):** * Arm circles (forward and backward): 10 repetitions each direction * Leg swings (forward and backward, side to side): 10 repetitions each leg * Torso twists: 10 repetitions each side * Light cardio, such as jogging in place or jumping jacks: 1 minute * **Main Workout (30 minutes):** * Squats: 3 sets of 10 repetitions * Push-ups (modified on knees if needed): 3 sets of as many repetitions as possible (AMRAP) * Plank: 3 sets, hold for 30 seconds each * Glute bridges: 3 sets of 15 repetitions * Lunges (alternating legs): 3 sets of 10 repetitions per leg * **Cool-down (5 minutes):** * Static stretching: Hold each stretch for 30 seconds. * Quadriceps stretch * Hamstring stretch * Calf stretch * Triceps stretch * Shoulder stretch **Day 2: Core Crusher** * **Workout Name:** Abs and Back * **Warm-up (5 minutes):** * Cat-cow stretch: 10 repetitions * Bird dog exercise: 10 repetitions per side * Torso twists: 10 repetitions each side * Light cardio (jumping jacks or high knees): 1 minute * **Main Workout (30 minutes):** * Crunches: 3 sets of 15 repetitions * Reverse crunches: 3 sets of 15 repetitions * Russian twists: 3 sets of 15 repetitions per side * Supermans: 3 sets of 15 repetitions * Plank: 3 sets, hold for 30 seconds each * Side plank (alternating sides): 3 sets, hold for 30 seconds each side * **Cool-down (5 minutes):** * Static stretching: Hold each stretch for 30 seconds. * Lower back stretch (knees to chest) * Oblique stretch (side bend) * Abdominal stretch (cobra pose) **Day 3: Active Recovery** * **Workout Name:** Gentle Movement and Flexibility * **Warm-up (5 minutes):** * Walking in place * Arm circles * Leg swings * **Main Workout (30 minutes):** * Yoga flow (focus on gentle poses like child's pose, downward-facing dog, warrior poses, and tree pose). Hold each pose for 30 seconds. Repeat the flow 2-3 times. * Foam rolling (if available) on major muscle groups: 5 minutes * **Cool-down (5 minutes):** * Deep breathing exercises * Relaxation techniques (meditation or progressive muscle relaxation) **Day 4: Upper Body Blast** * **Workout Name:** Arms and Chest * **Warm-up (5 minutes):** * Arm circles (forward and backward): 10 repetitions each direction * Shoulder rotations: 10 repetitions * Wrist rotations: 10 repetitions each direction * Light cardio (jumping jacks

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