Trends exercises, Workout December 25, 2024 0 Comments

Weekly Home Workout Plan for Beginners

Introduction

Starting your fitness journey can be both exciting and challenging. If you’re new to working out and prefer exercising at home, this weekly workout plan is tailored for you. It’s simple, effective, and doesn’t require any equipment. Let’s get started!

Weekly Plan Overview

Monday: Full-Body Stretching + Light Cardio
Tuesday: Lower Body Strength
Wednesday: Rest or Active Recovery
Thursday: Upper Body Strength
Friday: Core and Abs
Saturday: Cardio and Flexibility
Sunday: Rest or Yoga

Monday: Full-Body Stretching + Light Cardio

Warm-up (5 mins): March in place or light jogging.
Stretching (15 mins):
- Neck rolls (2 mins)
- Shoulder rolls (2 mins)
- Side stretches (2 mins each side)
- Hamstring stretches (2 mins each leg)
- Cat-cow stretch (2 mins)
- Child’s pose (2 mins)
Light Cardio (10 mins): Jumping jacks, high knees, or dancing.

Tuesday: Lower Body Strength

Warm-up (5 mins): Bodyweight squats and lunges.
Workout (20 mins):
- Squats (3 sets of 10 reps)
- Lunges (3 sets of 10 reps per leg)
- Glute bridges (3 sets of 12 reps)
- Calf raises (3 sets of 15 reps)

Wednesday: Rest or Active Recovery

Go for a light walk (20-30 mins) or practice mindfulness with meditation.

Thursday: Upper Body Strength

Warm-up (5 mins): Arm circles and push-up variations.
Workout (20 mins):
- Wall push-ups (3 sets of 10 reps)
- Tricep dips using a sturdy chair (3 sets of 10 reps)
- Arm raises (3 sets of 12 reps per arm, using water bottles as weights)

Friday: Core and Abs

Warm-up (5 mins): Dynamic stretches focusing on the core.
Workout (20 mins):
- Plank hold (3 rounds of 20 seconds)
- Crunches (3 sets of 15 reps)
- Bicycle crunches (3 sets of 15 reps)
- Leg raises (3 sets of 10 reps)

Saturday: Cardio and Flexibility

Cardio (20 mins): Follow a beginner-friendly online cardio workout or go for a brisk walk/jog.
Flexibility (10 mins): Focus on full-body stretches, similar to Monday.