beginner guides

**7-Day Beginner Bodyweight Strength Training Plan** **Goal:** To build foundational strength and muscle endurance using bodyweight exercises. This plan is designed for complete beginners with little to no prior exercise experience. Listen to your body and take rest days when needed. Proper form is more important than the number of repetitions. **Equipment:** None needed. Just yourself and a comfortable space. A yoga mat is optional for floor exercises. **Important Notes:** * Consult your doctor before starting any new exercise program. * Stay hydrated by drinking plenty of water throughout the day. * Focus on controlled movements and proper form to avoid injury. * If you experience any pain, stop the exercise immediately. * Progress gradually. As you get stronger, you can increase the number of repetitions or sets. * Nutrition is key! Combine this workout plan with a healthy and balanced diet for optimal results. **Day 1: Foundation Builder** **Workout Name:** Welcome to Strength **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 * High knees: 20 seconds * Butt kicks: 20 seconds **Main Workout (20 minutes):** * Squats: 3 sets of 10 repetitions * Push-ups (on knees if necessary): 3 sets of as many repetitions as possible (AMRAP) * Walking lunges: 3 sets of 10 repetitions per leg * Plank: 3 sets, hold for 30 seconds each * Glute bridges: 3 sets of 15 repetitions **Cool-down (5 minutes):** * Static stretching, holding each stretch for 30 seconds: * Quadriceps stretch * Hamstring stretch * Calf stretch * Triceps stretch * Chest stretch **Day 2: Rest and Recovery** Today is a rest day. Focus on active recovery, such as a light walk or gentle stretching. This allows your muscles to repair and rebuild. **Day 3: Upper Body Boost** **Workout Name:** Arms & Core Ignite **Warm-up (5 minutes):** * Arm circles (forward and backward): 10 repetitions each direction * Wrist rotations: 10 repetitions each direction * Shoulder shrugs: 10 repetitions * Cat-cow stretch: 10 repetitions * Inchworms: 5 repetitions **Main Workout (20 minutes):** * Incline push-ups (using a wall or elevated surface): 3 sets of 10 repetitions * Tricep dips (using a chair or bench): 3 sets of as many repetitions as possible (AMRAP) * Plank: 3 sets, hold for 30 seconds each * Crunches: 3 sets of 15 repetitions * Superman: 3 sets of 15 repetitions **Cool-down (5 minutes):** * Static stretching, holding each stretch for 30 seconds: * Triceps stretch * Biceps stretch * Chest stretch * Back stretch (child's pose) * Abdominal stretch **Day 4: Lower Body Power** **Workout Name:** Legs & Glutes Focus **Warm-up (5 minutes):** * Leg swings (forward and backward): 10 repetitions each leg * Hip circles: 10 repetitions each direction * Bodyweight squats: 10 repetitions * Calf raises: 15 repetitions * Glute bridges: 10 repetitions **Main Workout (20 minutes):** * Squats: 3 sets of 12 repetitions * Walking lunges: 3 sets of 12 repetitions per leg * Glute bridges: 3 sets of 20 repetitions * Calf raises: 3 sets of 20 repetitions * Wall sit: 3 sets, hold for 30 seconds each **Cool-down (5 minutes):** * Static stretching, holding each stretch for 30 seconds: * Quadriceps stretch * Hamstring stretch * Calf stretch * Hip flexor stretch * Glute stretch (figure four stretch) **Day 5: Rest and Recovery** Another rest day. Enjoy