beginner guides
## The Beginner's Bodyweight Sculpt: A 7-Day Foundation
**Goal:** Build a solid foundation of strength, improve body awareness, and increase overall fitness using bodyweight exercises. This plan is designed for complete beginners or those returning to exercise after a break. Focus on proper form and listen to your body. Don't push yourself too hard, especially in the beginning. Remember to stay hydrated throughout the week!
**Important Notes:**
* Consult your doctor before starting any new exercise program.
* If you experience any pain, stop the exercise and rest.
* Form is more important than quantity. Focus on performing each exercise correctly.
* Rest days are crucial for recovery and muscle growth.
* This plan can be repeated for several weeks, gradually increasing repetitions or sets as you get stronger.
**Day 1: Foundation Builder**
**Workout Name:** Ground Zero
**Warm-up (5 minutes):**
* Arm circles (forward and backward): 10 repetitions each direction
* Leg swings (forward and sideways): 10 repetitions each leg, each direction
* Torso twists: 10 repetitions each side
* Light jogging in place: 1 minute
**Main Workout (30 minutes):**
* **Squats:** 3 sets of 10 repetitions. Focus on keeping your back straight and your knees behind your toes.
* **Push-ups (on knees if needed):** 3 sets of as many repetitions as possible (AMRAP). Maintain a straight line from head to knees or toes.
* **Plank:** 3 sets, holding for 30 seconds each. Engage your core and keep your body in a straight line.
* **Glute Bridges:** 3 sets of 15 repetitions. Squeeze your glutes at the top of the movement.
* **Bird Dog:** 3 sets of 10 repetitions per side. Maintain a straight line from head to heel.
**Cool-down (5 minutes):**
* Static stretches: Hold each stretch for 30 seconds.
* Quadriceps stretch
* Hamstring stretch
* Calf stretch
* Triceps stretch
* Shoulder stretch
**Day 2: Cardio Burst**
**Workout Name:** Heart Starter
**Warm-up (5 minutes):**
* High knees: 30 seconds
* Butt kicks: 30 seconds
* Jumping jacks: 30 seconds
* Arm circles (forward and backward): 10 repetitions each direction
**Main Workout (30 minutes):**
* **Walking/Jogging:** 20 minutes at a comfortable pace. If jogging is too intense, alternate between walking and jogging.
* **Jumping Jacks:** 3 sets of 20 repetitions.
* **Mountain Climbers:** 3 sets of 15 repetitions per leg.
* **Burpees (modified, without the push-up if needed):** 3 sets of 10 repetitions.
**Cool-down (5 minutes):**
* Light walking: 2 minutes
* Static stretches: Hold each stretch for 30 seconds.
* Quadriceps stretch
* Hamstring stretch
* Calf stretch
**Day 3: Core Power**
**Workout Name:** Ab Lab
**Warm-up (5 minutes):**
* Cat-cow stretch: 10 repetitions
* Torso twists: 10 repetitions each side
* Light abdominal crunches: 10 repetitions
**Main Workout (30 minutes):**
* **Crunches:** 3 sets of 15 repetitions. Focus on engaging your abdominal muscles.
* **Leg Raises:** 3 sets of 15 repetitions. Keep your lower back pressed against the floor.
* **Plank:** 3 sets, holding for 30 seconds each.
* **Russian Twists (modified, feet on the floor if needed):** 3 sets of 15 repetitions per side.
* **Bicycle Crunches:** 3 sets of 15 repetitions per side.
**Cool-down (5 minutes):**
* Child’s pose: Hold for 30 seconds.
* Supine spinal twist: Hold for 30 seconds per side.
* Gentle abdominal stretches: Hold for 30 seconds.
**Day 4: Rest and Recovery**
**Workout Name:** Relax and Recharge
* This is a rest day. Focus on activities that promote relaxation and recovery, such as:
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