Here is a beginner workout for anyone interested in followin..
Added 2024-09-05 14:58:43 +0000 UTCHere is a beginner workout for anyone interested in following my fitness journey!
Day 1: Upper Body Push
• Push-Ups: 4 sets of 8-12 reps (RPE 7-8)
• Incline Push-Ups: 3 sets of 10-15 reps (RPE 7-8)
• Tricep Dips (on a chair or bench): 3 sets of 10-12 reps (RPE 7-8)
• Pike Push-Ups: 3 sets of 8-10 reps (RPE 7-8)
• Plank: 3 sets of 30-45 seconds (RPE 7)
Day 2: Lower Body
• Bodyweight Squats: 4 sets of 15-20 reps (RPE 7-8)
• Lunges: 3 sets of 12-15 reps per leg (RPE 7-8)
• Glute Bridges: 3 sets of 15-20 reps (RPE 7-8)
• Calf Raises: 4 sets of 15-20 reps (RPE 7-8)
• Wall Sit: 3 sets of 30-45 seconds (RPE 7)
Day 3: Upper Body Pull and Core
• Inverted Rows (using a sturdy table or low bar): 4 sets of 8-12 reps (RPE 7-8)
• Pull-Ups (if possible, otherwise focus on inverted rows): 3 sets of as many reps as possible (RPE 7-8)
• Superman Hold: 3 sets of 20-30 seconds (RPE 7)
• Bicycle Crunches: 3 sets of 15-20 reps per side (RPE 7)
• Leg Raises: 3 sets of 10-15 reps (RPE 7-8)
Day 4: Full Body Circuit
• Jumping Jacks: 3 sets of 30 seconds (RPE 7)
• Burpees: 3 sets of 10-12 reps (RPE 8)
• Mountain Climbers: 3 sets of 30 seconds (RPE 8)
• Step-Ups (using a chair or bench): 3 sets of 15 reps per leg (RPE 7)
• Plank to Push-Up: 3 sets of 10 reps (RPE 7-8)
