beginner guides

## The Beginner's Bodyweight Blast: A 7-Day Fat Loss Journey This 7-day fitness plan is designed for beginners looking to kickstart their fat loss journey using bodyweight exercises. It focuses on building a foundation of strength and endurance while maximizing calorie burn. Remember to consult your doctor before starting any new exercise program. Listen to your body and take rest days when needed. Proper form is more important than speed or repetitions. Let's get started! **Day 1: Foundation Builder** *Workout Name:* Groundwork *Goal:* Activate major muscle groups and establish proper form. *Warm-up (5 minutes):* * Jumping Jacks: 30 seconds * Arm Circles (forward and backward): 15 seconds each direction * High Knees: 30 seconds * Butt Kicks: 30 seconds * Torso Twists: 30 seconds *Main Workout (30 minutes):* * Squats: 3 sets of 10 repetitions * Push-ups (modified on knees if needed): 3 sets of as many repetitions as possible (AMRAP) * Walking Lunges: 3 sets of 10 repetitions per leg * Plank: 3 sets, holding for 30 seconds each * Crunches: 3 sets of 15 repetitions * Rest 60 seconds between each set *Cool-down (5 minutes):* * Static stretches, holding each for 30 seconds: * Quadriceps stretch * Hamstring stretch * Calf stretch * Triceps stretch * Shoulder stretch **Day 2: Cardio Burst** *Workout Name:* Heart Pumper *Goal:* Elevate heart rate and improve cardiovascular endurance. *Warm-up (5 minutes):* * Light jogging in place: 2 minutes * Dynamic stretches: * Leg swings (forward and sideways): 15 seconds per leg, each direction * Arm swings: 30 seconds *Main Workout (30 minutes):* * Jumping Jacks: 1 minute * Burpees (modified without push-up if needed): 30 seconds * Mountain Climbers: 30 seconds * High Knees: 1 minute * Butt Kicks: 1 minute * Rest 30 seconds between each exercise. Repeat the circuit 3 times. *Cool-down (5 minutes):* * Walking at a slow pace: 2 minutes * Static stretches, holding each for 30 seconds: * Quadriceps stretch * Hamstring stretch * Calf stretch * Chest stretch **Day 3: Upper Body Focus** *Workout Name:* Armored Up *Goal:* Strengthen chest, shoulders, and arms. *Warm-up (5 minutes):* * Arm circles (forward and backward): 30 seconds each direction * Shoulder shrugs: 30 seconds * Wrist rotations: 30 seconds *Main Workout (30 minutes):* * Push-ups (modified on knees if needed): 3 sets of AMRAP * Incline Push-ups (hands on elevated surface like a chair): 3 sets of 10 repetitions * Triceps Dips (using a chair): 3 sets of 10 repetitions * Plank: 3 sets, holding for 30 seconds each * Superman’s: 3 sets of 15 repetitions * Rest 60 seconds between each set *Cool-down (5 minutes):* * Static stretches, holding each for 30 seconds: * Triceps stretch * Shoulder stretch * Chest stretch * Wrist stretches **Day 4: Active Recovery** *Workout Name:* Flow State *Goal:* Gentle movement to promote blood flow and muscle recovery. *Warm-up (5 minutes):* * Cat-Cow stretch: 1 minute * Gentle torso twists: 1 minute * Arm circles: 1 minute *Main Workout (30 minutes):* * Yoga Flow: A sequence focusing on gentle stretches and mindful movement. Examples include: * Child’s pose * Downward-facing dog * Cobra pose * Warrior poses (Warrior I, Warrior II) * Triangle pose * Hold each pose for 30-60 seconds, focusing on breathing. *Cool-down (5 minutes):* * Savasana (corpse pose