beginner guides

**7-Day Beginner Bodyweight Strength Training Program** **Goal:** Build a foundation of strength using bodyweight exercises. This program is designed for individuals new to strength training or those returning after a break. Focus is on proper form and gradual progression. **Audience:** Beginners with little to no prior strength training experience. **Important Considerations:** * Consult your doctor before starting any new exercise program. * Listen to your body. If you experience pain, stop and rest. * Focus on proper form over the number of repetitions. * Stay hydrated throughout the day, especially before, during, and after workouts. * This 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:** Bodyweight Basics * **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 (modified on knees if needed): 3 sets of as many repetitions as possible (AMRAP) * Plank: 3 sets, hold for 30 seconds * Glute bridges: 3 sets of 12 repetitions * Bird dog: 3 sets of 10 repetitions per side * **Cool-down (5 minutes):** * Static stretching, holding each stretch for 30 seconds: * Quadriceps stretch * Hamstring stretch * Calf stretch * Triceps stretch * Chest stretch **Day 2: Upper Body Focus** * **Workout Name:** Push and Pull * **Warm-up (5 minutes):** * Arm circles (forward and backward): 10 repetitions each direction * Shoulder rolls: 10 repetitions forward and backward * Wrist rotations: 10 repetitions each direction * Cat-cow stretch: 10 repetitions * **Main Workout (30 minutes):** * Incline Push-ups (using a wall or elevated surface): 3 sets of 10 repetitions * Bodyweight Rows (using a sturdy table or doorframe): 3 sets of as many repetitions as possible (AMRAP) * Tricep Dips (using a chair or bench): 3 sets of as many repetitions as possible (AMRAP) * Plank: 3 sets, hold for 30 seconds * Superman: 3 sets of 10 repetitions * **Cool-down (5 minutes):** * Static stretching, holding each stretch for 30 seconds: * Chest stretch (doorway stretch) * Triceps stretch * Biceps stretch * Lat stretch * Shoulder stretch **Day 3: Lower Body Power** * **Workout Name:** Legs and Core * **Warm-up (5 minutes):** * Leg swings (forward and backward): 10 repetitions each leg * Hip circles: 10 repetitions each direction * Walking lunges: 10 repetitions per leg * Ankle rotations: 10 repetitions each direction * **Main Workout (30 minutes):** * Squats: 3 sets of 12 repetitions * Lunges: 3 sets of 10 repetitions per leg * Calf raises: 3 sets of 15 repetitions * Glute bridges: 3 sets of 15 repetitions * Crunches: 3 sets of 15 repetitions * **Cool-down (5 minutes):** * Static stretching, holding each stretch for 30 seconds: * Quadriceps stretch * Hamstring stretch * Calf stretch * Hip flexor stretch * Glute stretch **Day 4: Rest or Active Recovery** * **Workout Name:** Active Recovery * Engage in light activity such as walking, cycling, swimming, or yoga for 30-4