beginner guides

**7-Day Beginner Bodyweight Strength Training Program** **Goal:** To build a foundation of strength using bodyweight exercises, improve overall fitness, and increase body awareness. This program is designed for individuals new to strength training or those returning after a break. It emphasizes proper form and gradual progression. **Important Considerations:** * **Listen to Your Body:** If you experience any pain, stop the exercise immediately. Modify the movements if needed. * **Hydration:** Drink plenty of water throughout the day, especially before, during, and after workouts. * **Nutrition:** Fuel your body with a balanced diet of protein, carbohydrates, and healthy fats. * **Rest:** Adequate sleep is crucial for muscle recovery and overall well-being. Aim for 7-9 hours of sleep per night. * **Progression:** As you get stronger, you can increase the number of repetitions, sets, or hold times for each exercise. You can also explore more challenging variations of the exercises. **Day 1: Foundation Builder** * **Workout Name:** Core Awakening * **Warm-up (5 minutes):** * Light cardio: Jumping jacks (30 seconds), High knees (30 seconds), Butt kicks (30 seconds), Arm circles (forward and backward, 30 seconds each) * Dynamic stretching: Leg swings (forward and sideways, 10 reps each leg), Torso twists (10 reps each side) * **Main Workout (30 minutes):** * Squats: 3 sets of 10-12 repetitions * Push-ups (on knees if necessary): 3 sets of as many repetitions as possible (AMRAP) * Plank: 3 sets, holding for 30-60 seconds * Bird Dog: 3 sets of 10-12 repetitions per side * Glute Bridge: 3 sets of 15-20 repetitions * **Cool-down (5 minutes):** * Static stretching: Hold each stretch for 30 seconds * Quadriceps stretch * Hamstring stretch * Calf stretch * Triceps stretch * Shoulder stretch **Day 2: Active Recovery** * **Workout Name:** Gentle Movement & Mobility * **Warm-up (5 minutes):** * Walking (5 minutes) * **Main Workout (20 minutes):** * Yoga poses: Cat-Cow (10 repetitions), Child’s Pose (hold for 30 seconds), Downward-Facing Dog (hold for 30 seconds), Cobra Pose (hold for 15 seconds), Low Lunge (hold for 30 seconds per side) * Foam rolling: Focus on major muscle groups like quads, hamstrings, calves, and back (2 minutes per area) * **Cool-down (5 minutes):** * Deep breathing exercises (5 minutes) **Day 3: Upper Body Blast** * **Workout Name:** Push & Pull Power * **Warm-up (5 minutes):** * Light cardio: Jumping jacks (30 seconds), Arm circles (forward and backward, 30 seconds each) * Dynamic stretching: Arm swings (forward and backward, 10 reps each), Shoulder rotations (10 reps each) * **Main Workout (30 minutes):** * Incline Push-ups (using a wall or elevated surface): 3 sets of 10-12 repetitions * Bodyweight Rows (using a sturdy table or door frame): 3 sets of as many repetitions as possible (AMRAP) * Tricep Dips (using a chair): 3 sets of 10-12 repetitions * Superman: 3 sets of 15-20 repetitions * Bicep Curls (using resistance band or water bottles): 3 sets of 12-15 repetitions * **Cool-down (5 minutes):** * Static stretching: Hold each stretch for 30 seconds * Chest stretch * Triceps stretch * Biceps stretch * Shoulder stretch * Back stretch **Day 4: Lower Body Focus** * **Workout Name:** Leg Day Strength * **Warm-up (5 minutes):** * Light cardio: High knees (30 seconds), Butt kicks (30 seconds), Leg swings (forward