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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