Beginner Workout Program: A Step-by-Step Guide

Welcome to your beginner workout program! This guide will help you build a strong foundation and develop healthy fitness habits.

Warm-Up

Always start with a 5-10 minute warm-up to prepare your body for exercise. This can include:

• Light jogging
• Jumping jacks
• Dynamic stretches

Workout Routine

Day 1: Full Body Strength Training

1. Squats:
3 sets of 10 reps

2. Push-Ups:
3 sets of 10 reps (modify as needed)

3. Bent Over Rows (using dumbbells or resistance bands):
3 sets of 10 reps

4. Plank:
3 sets of 20-30 seconds

5. Glute Bridges:
3 sets of 10 reps

Day 2: Cardio and Core

1. Brisk Walking or Jogging:
20-30 minutes

2. Bicycle Crunches:
3 sets of 15 reps per side

3. Russian Twists:
3 sets of 15 reps per side

4. Leg Raises:
3 sets of 10 reps

5. Mountain Climbers:
3 sets of 15 reps per side

Day 3: Active Rest

Engage in light activity to keep your body moving, such as:

• Walking
• Stretching
• Yoga

Day 4: Upper Body Strength Training

1. Dumbbell Shoulder Press:
3 sets of 10 reps

2. Tricep Dips (using a chair):
3 sets of 10 reps

3. Bicep Curls:
3 sets of 10 reps

4. Lateral Raises:
3 sets of 10 reps

5. Push-Ups:
3 sets of 10 reps (modify as needed)

Day 5: Lower Body Strength Training

1. Lunges:
3 sets of 10 reps per leg

2. Deadlifts (using dumbbells or resistance bands):
3 sets of 10 reps

3. Calf Raises:
3 sets of 15 reps

4. Side Leg Raises:
3 sets of 10 reps per leg

5. Plank:
3 sets of 20-30 seconds

Day 6: Cardio and Core

Repeat the cardio and core workout from Day 2.

Day 7: Rest

Take a full rest day to recover.

Cool Down

Finish each workout with a 5-10 minute cool down. This can include:

• Gentle stretching
• Deep breathing exercises

Tips for Success

1. Stay consistent with your workouts.
2. Focus on proper form to prevent injuries.
3. Gradually increase the intensity and duration of your workouts as you progress.
4. Stay hydrated and eat a balanced diet.

Congratulations on starting your fitness journey! Remember to listen to your body and adjust the program as needed. Happy training!