Beginner Workout Schedule

Welcome to our Beginner Workout Schedule, tailored to help you kickstart your fitness journey and establish a solid foundation of strength and endurance. Whether you're new to exercise or a personal trainer creating a schedule for clients, this comprehensive workout schedule will guide you through the initial stages of transformation. With a focus on proper form, technique, and gradual progression, this plan is designed to help you achieve remarkable results while minimizing the risk of injury.

Workout Schedule:

Day 1: Full-Body Strength

• Bodyweight Squats: 3 sets of 10 reps
• Push-Ups: 3 sets of 10 reps
• Bent-Over Rows (using resistance bands or dumbbells): 3 sets of 10 reps
• Standing Dumbbell Shoulder Press: 3 sets of 10 reps
• Plank: Hold for 30 seconds, repeat 3 times

Day 2: Cardio and Core

• Brisk Walking or Jogging: 20-30 minutes
• Bicycle Crunches: 3 sets of 12 reps per side
• Russian Twists: 3 sets of 12 reps per side
• Leg Raises: 3 sets of 12 reps
• Mountain Climbers: 3 sets of 12 reps per side

Day 3: Active Recovery and Flexibility

• Engage in light stretching, yoga, or mobility exercises to promote recovery, flexibility, and relaxation.

Day 4: Lower Body Strength

• Goblet Squats: 3 sets of 10 reps
• Romanian Deadlifts (using dumbbells or kettlebells): 3 sets of 10 reps
• Step-Ups (using a bench or sturdy elevated surface): 3 sets of 10 reps per leg
• Glute Bridges: 3 sets of 10 reps
• Side Lunges: 3 sets of 10 reps per leg

Day 5: Cardio and Core

• Jumping Jacks: 3 sets of 12 reps
• High Knees: 3 sets of 12 reps per leg
• Plank Jacks: 3 sets of 12 reps
• Russian Twists: 3 sets of 12 reps per side
• Bicycle Crunches: 3 sets of 12 reps per side

Day 6: Active Recovery and Flexibility

• Engage in light stretching, yoga, or mobility exercises to promote recovery, flexibility, and relaxation.

Day 7: Rest and Recovery

• Allow your body to rest and recover. Focus on activities that promote relaxation, such as gentle stretching or leisurely walks.

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