ONE -WEEK Beginner Workout Routine

 

Starting a workout routine as a beginner is an exciting step toward better health and fitness. Here's a 1-week full-body workout plan designed for beginners. Remember to consult with a healthcare professional before beginning any new exercise program, especially if you have underlying health issues

Day 1: Full-Body Workout

1. Warmup :(5–10 minutes):

   - Light cardio (e.g., brisk walking or jogging in place).

   - Stretch your muscles to prepare for the workout.

2. Core

   - Standing March: Lift your knees alternately as if marching in place.

   

3. Chest:

   - Stability Ball Dumbbell Press: Lie on a stability ball and perform dumbbell presses.

4. Back:

   - Seated Cable Row: Use a cable machine to work your back muscles.

5. Shoulders:

   - Seated Stability Ball Military Press: Sit on a stability ball and press dumbbells overhead.

6. Legs:

   - Ball Squat: Hold a medicine ball or weight and perform squats.

7. Triceps:

   - Single-Leg Triceps Pushdown: Use a cable machine for triceps isolation.

8. Biceps:

   - Single-Leg Dumbbell Curl: Isolate your biceps with dumbbell curls.

9. Cooldown (5–10 minutes):

   - Light stretching to cool down.

Day 2: Active Rest Day

- Rest or engage in light activities like walking or yoga.

Day 3: Full-Body Workout

1. Warmup:(5–10 minutes).

2. Core

   - Plank: Hold a plank position to engage your core.

3. Back

   - Stability Ball Dumbbell Row: Perform rows using a stability ball.

4. Chest

   - Push-Up on Stability Ball: Modify push-ups using a stability ball.

5. Shoulders:

   - Single-Leg Dumbbell Scaption: Work your shoulder muscles.

6. Legs

   - Walking Lunge: Step forward into lunges.

7. Biceps

   - Single-Leg Biceps Cable Curl: Use a cable machine for biceps curls.

8. Triceps:

   - Stability Ball Triceps Extension: Isolate triceps with this exercise.

9. Cooldown (5–10 minutes).

Day 4: Active Rest Day

- Rest or engage in light activities.

Day 5: Full-Body Workout

1. Warmup:(5–10 minutes).

2. Core

   -Floor Prone Cobra: Strengthen your lower back and core.

3. Legs

   - Alternating Step-Up: Use a step or bench for step-ups.

4. Chest:

   - Stability Ball Dumbbell Fly: Perform chest flyes on a stability ball.

5. Shoulders:

   - Shoulder Shrug with Dumbbells or Resistance Bands: Work your traps.

Remember to maintain proper form, start with light weights, and gradually increase intensity. Rest as needed between exercises. Also, include warmups and cooldowns in every

 workout session to prevent injury and maximize results.

Happy exercising! 🏋️‍♀️💪