✅ Beginner-Friendly Workouts

Day 1: Full Body Workout (Strength & Endurance)

1. Warm-up (5-10 minutes)

   • Jumping jacks – 2 minutes
     
     
   • Arm circles – 1 minute
     
     
   • Leg swings – 1 minute each leg
     
     
   • Hip rotations – 1 minute
     
     

2. Workout Routine

   • Bodyweight Squats – 3 sets of 10-12 reps
   • Push-ups (Knee or Regular) – 3 sets of 8-10 reps
   • Glute Bridges – 3 sets of 10-12 reps
   • Plank – 3 sets of 20-30 seconds
   • Dumbbell Rows (if available) – 3 sets of 10 reps each side
   • Walking Lunges – 3 sets of 10 reps each leg

3. Cool Down (5-10 minutes)

   • Stretching: Focus on hamstrings, quads, shoulders, and chest
   • Deep breathing exercises

Day 2: Cardio & Core

1. Warm-up (5 minutes)

   • March in place or light jogging
   • Arm swings
   • Hip stretches

2. Cardio Workout (Choose one or combine for 20-30 minutes)

   • Walking briskly
   • Jogging
   • Jump rope
   • Cycling (stationary or regular)

3. Core Workout

   • Crunches – 3 sets of 12-15 reps
   • Leg Raises – 3 sets of 10-12 reps
   • Side Planks – 3 sets of 15-20 seconds per side
   • Superman – 3 sets of 10 reps
   • Russian Twists (without weight) – 3 sets of 20 twists

4. Cool Down

   • Stretching: Focus on core, back, and legs
   • Breathing exercises

Day 3: Upper Body Strength

1. Warm-up (5-10 minutes)

   • Arm circles
   • Shoulder stretches
   • Torso twists

2. Workout Routine

   • Knee Push-ups or Regular Push-ups – 3 sets of 8-10 reps
   • Dumbbell Shoulder Press (if available) – 3 sets of 8-10 reps
   • Bent-over Dumbbell Rows – 3 sets of 10 reps
   • Dumbbell Bicep Curls – 3 sets of 10-12 reps
   • Tricep Dips (using a chair) – 3 sets of 8-10 reps
   • Bicep Curl to Shoulder Press – 3 sets of 8 reps

3. Cool Down

   • Stretching: Focus on arms, shoulders, and chest
   • Breathing exercises

Day 4: Lower Body & Flexibility

1. Warm-up (5-10 minutes)

   • Leg swings
   • Hip openers
   • Walking lunges

2. Workout Routine

   • Bodyweight Squats – 3 sets of 10-12 reps
   • Step-ups (on a sturdy platform) – 3 sets of 10 reps each leg
   • Lateral Leg Raises – 3 sets of 10 reps per leg
   • Calf Raises – 3 sets of 15 reps
   • Glute Bridges – 3 sets of 12-15 reps

3. Cool Down

   • Hamstring Stretch
   • Quad Stretch
   • Hip Flexor Stretch
   • Deep breathing

Day 5: Active Recovery & Stretching

1. Yoga or Stretching Session (30 minutes)

   • Focus on full-body stretches
   • Hold each stretch for 20-30 seconds
   • Include poses like Downward Dog, Child’s Pose, Cat-Cow, and Seated Forward Bend

2. Optional: A light walk or swim to keep the body active without overloading it.

Tips for Beginners:

• Rest: Allow at least one rest day between workouts to avoid overtraining.
• Hydrate: Drink plenty of water before, during, and after workouts.
• Progress Gradually: Start with lower reps and sets, and as your strength and stamina increase, you can gradually add more reps or weights.
• Form First: Focus on maintaining proper form to prevent injuries.
• Consistency: Aim to work out at least 3-4 times a week and gradually increase the intensity.