Absolutely! Here’s a 7-day beginner-friendly workout training plan to help you ease into it. Each day includes a mix of strength training, mobility, cardio and rest to allow your body to adapt. Aim for 2-3 sets of 10-15 repetitions for each exercise, adjusting the weights as needed.
Day 1: Full Body
Bodyweight Squats – Strengthens legs, glutes, and core.
Push-Ups (knee or standard) – Strengthens chest, shoulders, triceps, and core.
Dumbbell Rows (one arm at a time) – Strengthens the upper back, shoulders, and arms, improving posture and stability
Plank (30 seconds to 1 minute) – Strengthens the core, shoulders, and back, improving stability and posture.
Glute Bridges – Strengthens the glutes, hamstrings, and lower back, improving hip stability.
Day 2: Active Recovery
Walking or light jogging – Improves cardiovascular fitness, boosts mood, and enhances overall health.
Stretching routine – focusing on major muscle groups
Day 3: Upper Body
Dumbbell Shoulder Press – Strengthens the shoulders, triceps, and upper chest, improving overall upper body strength.
Bicep Curls – Strengthens the biceps, improving arm strength and aesthetics.
Tricep Dips – Strengthens the triceps, shoulders, and chest, improving upper body strength.
Lateral Raises – Strengthens the shoulder muscles, particularly the deltoids, enhancing shoulder stability and definition.
Wall Angels (mobility exercise) – Improves shoulder mobility and posture, strengthens upper back muscles.
Day 4: Lower Body
Lunges (forward or reverse) – Strengthens the legs, glutes, and improves balance.
Calf Raises – Strengthens the calves, improving lower leg strength and stability.
Deadlifts (dumbbell or kettlebell) – Strengthens the lower back, glutes, hamstrings, and core.
Side Leg Raises – Strengthens the hip abductors and outer thighs.
Standing Hip Abductor – Strengthens the outer hips and improves stability.
Day 5: Core & Stability
Russian Twists – Strengthens the core, particularly the obliques.
Leg Raises – Strengthens the lower abdominal muscles.
Bird-Dog Exercise – Improves core stability and balance.
Side Plank (15-30 seconds each side) – Strengthens the obliques and improves core stability.
Mountain Climbers – Engages the core and provides a cardiovascular workout.
Day 6: Active Recovery
Yoga or Pilates session – Improves flexibility, strength, and mental focus while promoting relaxation.
Foam rolling or stretching – Reduces muscle tension, improves flexibility, and aids recovery.
Day 7: Full Body Circuit
Bodyweight Squats – Strengthens the glutes, core and legs..
Push-Ups – Strengthens the chest, triceps, shoulders and core.
Dumbbell Rows – Strengthens the upper back, shoulders, and arms.
Plank – Strengthens the core, shoulders, and back.
Jumping Jacks or High Knees (as a cardio burst) – Provides a cardiovascular workout, increasing heart rate.
Tips:
Warm Up – Start each session with a 5-10 minute warm-up (e.g., light cardio, dynamic stretches).
Cool Down – End with static stretching to improve flexibility and reduce soreness.
Hydration – Intake plenty of water before, during, and after workouts.
Listen to Your Body – If something feels painful or uncomfortable, modify or skip that exercise.
Feel free to adjust the plan based on your preferences or schedule. Enjoy your beginner workout training journey with Gautami Blogs
