Scribd
Upload
4 views3 pages

Beginner Exercise Program

The document outlines a 4-week beginner exercise program aimed at improving general fitness through strength, endurance, and mobility. It includes a training schedule of three days per week with specific exercises for warm-up, strength training, cardiovascular training, and cool down. Progression guidelines are provided to enhance performance while emphasizing proper form and safety.

Uploaded by

newdirectionsagency1
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
4 views3 pages

Beginner Exercise Program

The document outlines a 4-week beginner exercise program aimed at improving general fitness through strength, endurance, and mobility. It includes a training schedule of three days per week with specific exercises for warm-up, strength training, cardiovascular training, and cool down. Progression guidelines are provided to enhance performance while emphasizing proper form and safety.

Uploaded by

newdirectionsagency1
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

Beginner Exercise Program

Level: Beginner​
Goal: General Fitness (Strength, Endurance, Mobility)​
Duration: 4 Weeks (Repeatable)​
Frequency: 3 Days per Week (e.g., Monday, Wednesday, Friday)​
Session Length: 35–45 minutes

Weekly Training Split


Day Focus

Day 1 Full Body Training

Day 2 Rest or Active Recovery

Day 3 Full Body Training

Day 4 Rest

Day 5 Full Body Training (Optional Cardio Finish)

Weeken Rest or Light Activity


d

Session Structure
1. Warm-Up (5–8 minutes)

●​ Jumping Jacks – 30 seconds


●​ Arm Circles – 30 seconds
●​ Bodyweight Squats – 10 repetitions
●​ March or Light Jog in Place – 1–2 minutes

2. Strength Training (20–25 minutes)

Perform exercises in sequence. Rest 60–90 seconds between sets.


A. Lower Body – Squat Pattern

●​ Exercise: Bodyweight Squat


●​ Sets: 3
●​ Repetitions: 8–12

B. Upper Body Push

●​ Exercise: Push-Up (Wall, Knee, or Standard)


●​ Sets: 3
●​ Repetitions: 6–10

C. Posterior Chain – Hip Bridge

●​ Exercise: Glute Bridge


●​ Sets: 3
●​ Repetitions: 10–15

D. Core Stability

●​ Exercise: Forearm Plank


●​ Sets: 3
●​ Duration: 15–30 seconds

3. Cardiovascular Training (10–15 minutes)

Choose one:

●​ Brisk Walking
●​ Light Jogging
●​ Cycling

Intensity: Moderate (able to hold a conversation but slightly breathless)

4. Cool Down and Flexibility (5 minutes)

●​ Hamstring Stretch – 20 seconds


●​ Quadriceps Stretch – 20 seconds each side
●​ Shoulder Stretch – 20 seconds
●​ Child’s Pose – 30 seconds
Progression Guidelines
Week Adjustment

Week Focus on learning proper form


1

Week Add 2 repetitions per set


2

Week Increase plank duration by 10 seconds


3

Week Add an optional fourth session or extend cardio


4 duration

Training Notes
●​ Maintain controlled movement throughout each exercise
●​ Prioritize correct form over increasing repetitions
●​ Discontinue any movement that causes sharp pain
●​ Stay adequately hydrated

Expected Outcomes (After 4 Weeks)


●​ Improved baseline strength
●​ Increased cardiovascular endurance
●​ Better mobility and posture
●​ Established exercise consistency

You might also like