Congratulations on taking the first step towards a healthier you! This beginner workout is designed to ease you into a 12-week progression plan that will help you build strength, improve endurance, and kickstart your fitness journey. Here’s your Week 1 workout:
Warm-Up (5-10 minutes):
Begin with a light warm-up to prepare your muscles and joints for exercise. Include exercises like marching in place, arm circles, and gentle bodyweight squats.Main Workout (30-40 minutes):1. Bodyweight Squats:Stand with your feet shoulder-width apart.Lower your body by bending your knees and pushing your hips back, as if sitting in a chair.Keep your chest up and your back straight.Perform 2 sets of 10-12 reps.2. Push-Ups (Modified):Start in a plank position with your hands shoulder-width apart.Lower your chest towards the ground while keeping your body in a straight line.If full push-ups are too challenging, start with knee push-ups or use an elevated surface like a bench or countertop.Perform 2 sets of 8-10 reps.3. Dumbbell Rows (or Substitute with Household Items):Hold a dumbbell in each hand or use household items like filled water bottles.Bend at your hips, keeping your back straight, and let your arms hang straight down.Pull the weights or items towards your hips, squeezing your shoulder blades together.Perform 2 sets of 10-12 reps.4. Walking or Stationary Lunges:Take a step forward with one leg and lower your body into a lunge position.Make sure both knees are bent at a 90-degree angle.Push off with your front foot to return to a standing position.Alternate legs for each lunge.Perform 2 sets of 8-10 lunges per leg.5. Planks:Get into a forearm plank position with your body in a straight line.Hold the plank for as long as you can, aiming for 20-30 seconds.Rest for 20-30 seconds and repeat for a total of 2 sets.Cool Down (5-10 minutes):Finish your workout with gentle stretching exercises to improve flexibility and promote recovery. Focus on stretching major muscle groups like your legs, arms, and back.Progression Tips:This Week 1 workout is designed to be manageable for beginners. Focus on proper form and controlled movements.As you progress through the 12 weeks, gradually increase the number of sets, reps, or weights to challenge yourself further.Consistency is key to success. Stick to your workout schedule and build a strong foundation for future progress.Remember to listen to your body and pace yourself. Over time, you’ll build strength and confidence, making it easier to tackle more challenging workouts in the weeks to come. Enjoy your fitness journey!
