beginner guides

**The Beginner's Bodyweight Blast: A 7-Day Fat Loss & Fitness Plan** This plan is designed for beginners looking to kickstart their fitness journey with bodyweight exercises. It focuses on building a foundation of strength, improving cardiovascular health, and burning fat. Remember to listen to your body and take rest days when needed. Consult your doctor before starting any new exercise program. **Important Notes:** * **Form over Speed:** Focus on performing each exercise with correct form to prevent injuries. Watch videos or seek guidance from a trainer if unsure. * **Progression:** As you get stronger, increase the number of repetitions or sets. You can also explore more challenging variations of the exercises. * **Nutrition:** Pair this workout plan with a healthy diet for optimal results. Focus on whole, unprocessed foods, lean protein, and plenty of fruits and vegetables. * **Hydration:** Drink plenty of water throughout the day, especially before, during, and after your workouts. * **Modifications:** Feel free to modify exercises to suit your fitness level. For example, do push-ups against a wall or on your knees if you can't do them on your toes. **Day 1: Full Body Awakening** * **Workout Name:** Ignite * **Goal:** Full body conditioning * **Warm-up (5 minutes):** * Arm circles (forward and backward): 10 repetitions each * Leg swings (forward and sideways): 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 or toes): 3 sets of as many repetitions as possible (AMRAP) * Lunges (alternating legs): 3 sets of 10 repetitions per leg * Plank: 3 sets, hold for 30 seconds each * Glute bridges: 3 sets of 15 repetitions * Crunches: 3 sets of 15 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: Cardio Burst** * **Workout Name:** Heart Throb * **Goal:** Cardiovascular endurance * **Warm-up (5 minutes):** * Light jogging in place: 2 minutes * Jumping jacks: 30 repetitions * Arm circles: 20 repetitions * **Main Workout (30 minutes):** * Brisk walking/jogging: 10 minutes * Jumping jacks: 3 sets of 30 repetitions * High knees: 3 sets of 30 repetitions * Butt kicks: 3 sets of 30 repetitions * Mountain climbers: 3 sets of 20 repetitions per leg * Burpees (modified, without push-up if needed): 3 sets of 10 repetitions * **Cool-down (5 minutes):** * Walking at a slow pace: 3 minutes * Static stretching: Hold each stretch for 30 seconds * Quadriceps stretch * Hamstring stretch * Calf stretch **Day 3: Core Crusher** * **Workout Name:** Ab Attack * **Goal:** Core strengthening * **Warm-up (5 minutes):** * Torso twists: 20 repetitions * Cat-cow stretch: 10 repetitions * Bird dog: 10 repetitions per side * **Main Workout (30 minutes):** * Plank: 3 sets, hold for 30-60 seconds each * Crunches: 3 sets of 20 repetitions * Reverse crunches: 3 sets of 15 repetitions * Leg raises: 3 sets of 15 repetitions * Russian twists: 3 sets of 20 repetitions per side * Bicycle crunches: 3 sets of 20 repetitions per side * **Cool-down (5 minutes):**

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