Getting Started Beginner Workout Routine

Getting Started Beginner Workout Routine

Here’s a comprehensive beginner workout routine that focuses on minimal equipment and includes a push day, a pull day, and a leg day. Remember to warm up before each workout and consult a healthcare professional before starting any new exercise program.

Equipment needed:

1. Set of resistance bands or dumbbells (adjust the weight according to your strength level)
2. Pull-up bar (or a sturdy horizontal bar for inverted rows)
3. Stability ball (optional)
4. Exercise mat (optional)

Push Day:

1. Push-Ups: 3 sets of 10-12 reps
   • Target: Chest, shoulders, triceps
2. Dumbbell Shoulder Press: 3 sets of 10-12 reps
   • Target: Shoulders, triceps
3. Dips (using parallel bars or sturdy furniture): 3 sets of 8-10 reps
   • Target: Chest, triceps, shoulders
4. Tricep Kickbacks with Resistance Bands: 3 sets of 12 reps
   • Target: Triceps
5. Plank: 3 sets, hold for 30-60 seconds each
   • Target: Core muscles

Pull Day:

1. Pull-Ups (or Inverted Rows if you can’t do Pull-Ups yet): 3 sets of 8-10 reps
   • Target: Upper back, biceps
2. Dumbbell Rows: 3 sets of 10-12 reps per arm
   • Target: Upper back, biceps
3. Bicep Curls with Resistance Bands: 3 sets of 12 reps
   • Target: Biceps
4. Face Pulls with Resistance Bands: 3 sets of 12 reps
   • Target: Rear shoulders, upper back

Leg Day:

1. Goblet Squats with Dumbbell: 3 sets of 10-12 reps
   • Target: Quads, glutes, hamstrings
2. Lunges: 3 sets of 10 reps per leg
   • Target: Quads, glutes, hamstrings
3. Romanian Deadlifts with Dumbbells: 3 sets of 10-12 reps
   • Target: Hamstrings, glutes, lower back
4. Calf Raises with Resistance Bands: 3 sets of 15 reps
   • Target: Calves
5. Glute Bridges on a Stability Ball (optional, can also be done on the floor): 3 sets of 12 reps
   • Target: Glutes, hamstrings, lower back

Workout Schedule:

You can structure your workout week like this:

Day 1: Push Day Day 2: Rest or light cardio (e.g., walking, cycling) Day 3: Pull Day Day 4: Rest or light cardio Day 5: Leg Day Day 6-7: Rest or light cardio

Notes:

1. Gradually increase the resistance or weight as the exercises become easier.
2. Perform each exercise with proper form and control. Don’t rush through the movements.
3. Rest for 1-2 minutes between sets to allow your muscles to recover.
4. Stay consistent with your workout routine and also remember to incorporate proper nutrition and sufficient rest for optimal results.

Note: This content is for informational purposes only and does not constitute medical advice. Please consult with a healthcare professional before using any supplements. All products sold on SUPPLEMENTSXP are for research purposes only and not intended for human or animal consumption.