beginner guides

**7-Day Beginner Bodyweight Strength Training Program** **Goal:** Build a foundation of strength and improve overall fitness using bodyweight exercises. This program is designed for beginners with little to no prior experience in strength training. **Audience:** Individuals new to exercise or those returning after a long break. It's suitable for all ages and fitness levels, with modifications provided for each exercise. **Important Considerations:** * Consult your doctor before starting any new exercise program. * Listen to your body and stop if you feel any pain. * Proper form is crucial to prevent injuries. Watch videos or seek guidance from a fitness professional if you are unsure. * Stay hydrated throughout the day and especially during workouts. * Focus on consistency and gradually increase the repetitions or sets as you get stronger. * Rest and recovery are just as important as the workouts themselves. **Day 1: Foundation Builder** **Workout Name:** Groundwork **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 * Bodyweight squats: 10 repetitions **Main Workout (30 minutes):** * Squats: 3 sets of 10-12 repetitions. Modification: Chair squats (sit down on a chair and stand back up). * Push-ups: 3 sets of as many repetitions as possible (AMRAP). Modification: Knee push-ups. * Plank: 3 sets, holding for 30 seconds each. Modification: Forearm plank on knees. * Glute Bridges: 3 sets of 15 repetitions. Modification: Single Leg Glute Bridge. * Walking lunges: 3 sets of 10 repetitions per leg. Modification: Stationary lunges. **Cool-down (5 minutes):** * Static stretching, holding each stretch for 30 seconds: * Quadriceps stretch (standing) * Hamstring stretch (seated) * Calf stretch (standing) * Triceps stretch (overhead) * Shoulder stretch (across body) **Day 2: Core Crusher** **Workout Name:** Powerhouse **Warm-up (5 minutes):** * Cat-cow stretch: 10 repetitions * Bird dog: 10 repetitions per side * Hip circles: 10 repetitions each direction * Leg raises: 10 repetitions **Main Workout (30 minutes):** * Crunches: 3 sets of 15-20 repetitions. Modification: Partial crunches. * Reverse crunches: 3 sets of 15-20 repetitions. Modification: Knee tucks. * Russian twists: 3 sets of 15-20 repetitions per side. Modification: Russian twists without weight. * Side plank: 3 sets, holding for 30 seconds each side. Modification: Side plank on knee. * Superman: 3 sets of 15 repetitions. **Cool-down (5 minutes):** * Static stretching, holding each stretch for 30 seconds: * Abdominal stretch (lying on stomach, pressing up) * Lower back stretch (knees to chest) * Oblique stretch (side bend) **Day 3: Active Recovery** **Workout Name:** Flow State * Gentle yoga or stretching: 30-45 minutes. Focus on slow, controlled movements and deep breathing. Example: Child’s pose, downward-facing dog, cobra pose, seated twists. A simple online yoga for beginners video can be followed. **Day 4: Upper Body Blast** **Workout Name:** Armored **Warm-up (5 minutes):** * Arm circles (forward and backward): 15 repetitions each direction * Shoulder shrugs: 15 repetitions * Wrist rotations: 15 repetitions each direction * Inchworm: 5 repetitions **Main Workout (30 minutes):** * Incline push-ups: 3 sets of as many repetitions as possible (AMRAP) (using a wall or elevated surface). Modification: Wall push-ups. * Tricep dips (using a chair or bench): 3 sets of 10-12 repetitions. Modification: Dips with feet on the ground. * Pike push-ups: 3 sets of as many repetitions as possible (