Welcome to your beginner workout! Whether you are new to fitness or looking to get back into a routine, this workout is designed to help you build a strong foundation of exercises. The focus is on using your own body weight and proper form to target multiple muscle groups and improve overall fitness. Start with 2-3 sets of 8-12 reps of each exercise and gradually increase as you become more comfortable. Remember to listen to your body, rest as needed, and most importantly, have fun!
Warm-up (5-10 minutes): Start by doing some light cardio such as jogging in place, jumping jacks, or jumping rope to get your heart rate up and muscles warm.
Bodyweight Squats (3 sets of 12 reps): Stand with your feet shoulder-width apart, then lower your body as if you were sitting back into a chair. Push back up to the starting position.
Push-Ups (3 sets of 8-12 reps): Start in a plank position with your hands placed just outside shoulder-width, then lower your body down until your chest touches the ground. Push back up to the starting position.
Dumbbell Rows (3 sets of 8-12 reps): Grab a pair of dumbbells and bend forward from the waist, keeping your back straight. With your palms facing each other, pull the dumbbells up to your sides and lower them back down.
Plank (3 sets of 30 seconds): Start in a push-up position but instead of lowering your body down, hold the position for 30 seconds.
Cool-down (5-10 minutes): End your workout with some light cardio such as a slow jog or walk to bring your heart rate back down. Stretch your muscles to prevent injury.
Try to get 3 workouts in per week and remember to start slowly and progress gradually as your strength and endurance improves. Drink plenty of water and rest between sets as needed and never doubt yourself, you got this!