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Fitness Program for Beginners

The document provides a 4-day workout plan consisting of bodyweight exercises including pushups, squats, lunges, burpees, and planks. Each day targets different muscle groups and includes instructions for reps, sets, exercises, and rest periods. Videos are linked for how to perform each exercise correctly. The fourth day combines squats and pushups in a descending circuit followed by leg flutters. Proper form and warmups are emphasized throughout.

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Alexandru Butean
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54 views14 pages

Fitness Program for Beginners

The document provides a 4-day workout plan consisting of bodyweight exercises including pushups, squats, lunges, burpees, and planks. Each day targets different muscle groups and includes instructions for reps, sets, exercises, and rest periods. Videos are linked for how to perform each exercise correctly. The fourth day combines squats and pushups in a descending circuit followed by leg flutters. Proper form and warmups are emphasized throughout.

Uploaded by

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

Sa te incalzesti inainte sa faci exercitiile!!

Day 1

Reps Sets Exercise Rest


8 - 10 4 Push Ups/Knee Push ups 30 s !Daca nu poti face Push Ups - faci K
20-25 4 Squats 30 s
15-20 4 Bench Dips 30 s
10-15 (On each leg) 4 Lunges 30 s

Push Ups

[Link]

Knee Push Ups


[Link]

Bench Dips
[Link]

Squats
Lunges

[Link]
poti face Push Ups - faci Knee Push Ups (Variatia mai usoara)

m/watch?v=IODxDxX7oi4

m/watch?v=WcHtt6zT3Go

m/watch?v=0326dy_-CzM
m/watch?v=wrwwXE_x-pQ
Day 2

Reps Sets Exercise Rest


10-15 4 Burpees 30 s
30 s 4 Mountain Climbers 30 s
1 min 4 High Knees 30 s
15-20 4 Leg Raises 30 s

Burpees

[Link]

Mountain Climbers
[Link]

High Knees
[Link]

Leg Raises

[Link]
[Link]/watch?v=TU8QYVW0gDU

[Link]/watch?v=w2iTOneGPdU

[Link]/watch?v=DfjpR6dzLVg

[Link]/watch?v=Wp4BlxcFTkE
Day 3

Reps Sets Exercise Rest


1 min 4 Jumping Jacks 30 s
10-15 4 Incline Push Ups 30 s
30s - 1 min 4 Plank 30 s
15-20 4 Hip Bridge 30 s

Jumping Jacks

[Link]

Incline Push Ups

[Link]

Plank

[Link]
Hip Bridge

[Link]
ch?v=c4DAnQ6DtF8

ch?v=Z0bRiVhnO8Q

ch?v=WP0BFgeUQwA
ch?v=mmveFKdpknI
Day 4

10 Squats - 10 Push Ups/Knee Push Ups Faci 10 Squats si 10 Push Ups , stai 10 sec si apoi faci 9/9, stai 10 sec, 8/8,
9 Squats - 9 Push Ups/Knee Push Ups
8 Squats - 8 Push Ups/Knee Push Ups
….........................................................
1 Squats - 1 Push Up/Knee Push Up

Dupa ce faci toate cele 55 Squats si 55 Push Ups. Stai 2 min si apoi faci de la 1/1; 2/2 …. La 10/10.

Reps Sets Exercise Rest


30s 4 Leg Flutters 30 s [Link]

!Daca nu poti face Push Ups - faci Knee Push Ups (Variatia mai usoara)
si apoi faci 9/9, stai 10 sec, 8/8, stai 10 sec, 7/7 ….pana la 1/1

ch?v=IuII4fRURl4

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