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Beginner Workout Routine

The Beginner Workout Routine Guide outlines a weekly plan for 3-4 days of exercise, focusing on 20-30 minute sessions. It includes a warm-up, main workout exercises such as push-ups, squats, and planks, and a cool-down routine. Additionally, swimming is suggested as an optional low-impact activity on non-strength training days.

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7 views2 pages

Beginner Workout Routine

The Beginner Workout Routine Guide outlines a weekly plan for 3-4 days of exercise, focusing on 20-30 minute sessions. It includes a warm-up, main workout exercises such as push-ups, squats, and planks, and a cool-down routine. Additionally, swimming is suggested as an optional low-impact activity on non-strength training days.

Uploaded by

chopper_aguilera9465
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 Workout Routine Guide

Weekly Plan

- Frequency: 3-4 days per week (non-consecutive days to allow recovery).

- Duration: 20-30 minutes per session.

Warm-Up (5 Minutes)

- March in Place or Light Jogging: 2 minutes.

- Arm Circles: 10 forward, 10 backward.

- Hip Rotations: 10 per side.

- Dynamic Stretches: Leg swings or toe touches.

Main Workout

1. Push-Ups (Chest, Arms, Core):

- Modified (knees down) or standard.

- 2 sets of 6-8 reps. Gradually increase reps over time.

2. Bodyweight Squats (Legs, Glutes):

- Stand with feet shoulder-width apart, lower hips as if sitting in a chair.

- 2 sets of 10-12 reps.

3. Ab Roller Rollouts (Core):

- Start on your knees. Roll the ab roller forward as far as comfortable, then pull back.

- 2 sets of 4-6 reps. Focus on controlled movement to avoid straining your back.

4. Plank (Core, Stability):

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Beginner Workout Routine Guide

- Hold the position with elbows under shoulders.

- 2 holds of 15-20 seconds. Progress to longer holds as you build strength.

5. Step-Ups (Legs, Cardio):

- Use a sturdy surface (step or low chair).

- Alternate stepping up and down for 10 reps per leg.

Cool Down (5 Minutes)

- Child's Pose: Stretch your back and shoulders.

- Cat-Cow Stretch: Alternate between arching and rounding your back.

- Hamstring Stretch: Sit and reach toward your toes.

- Deep Breathing: Focus on slow, deep breaths to relax.

Optional: Swimming

- Swim for 10-15 minutes on non-strength training days. It is low-impact and great for overall

conditioning.

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