Are you new to working out and not sure where to start? Look no further! In this blog post, we have compiled a full week’s worth of beginner-friendly workouts that can be done either at the gym or in the comfort of your own home. Follow along and get ready to break a sweat while building strength and endurance.
Introduction
Are you a beginner looking to start a fitness journey but don’t know where to begin? Look no further than the “shy girl edition” of a full week of workouts designed specifically for beginners. Whether you prefer to exercise in the gym or at home with minimal equipment, these workouts will help jumpstart your fitness journey. With lower body, upper body, and full body HIIT workouts, this program will challenge your body in new ways while still being accessible for those just starting out.
Lower Body Days
The lower body is home to some of the largest muscles in the body and is important for overall strength and balance. These lower body workouts are designed to work the legs and glutes while also engaging the core.
Day 1: Squats and Lunges
This workout focuses on squats and lunges to target the quadriceps, hamstrings, and glutes.
- Warm-up: 5 minutes of walking or jogging in place
- Squats: 3 sets of 12 reps with a dumbbell
- Lunges: 3 sets of 12 reps on each leg with a dumbbell
- Leg press (if at the gym): 3 sets of 10 reps
Day 2: Deadlifts and Bridges
This workout targets the hamstrings and glutes with deadlifts and bridges.
- Warm-up: 5 minutes of walking or jogging in place
- Deadlifts: 3 sets of 12 reps with a dumbbell
- Bridges: 3 sets of 12 reps with a resistance band
- Leg curl (if at the gym): 3 sets of 10 reps
Upper Body Day
Upper body strength is important for daily activities like carrying groceries or lifting a child. This workout targets the chest, back, and arms while also engaging the core.
Day 3: Push and Pull
This workout focuses on pushing and pulling exercises with dumbbells or resistance bands.
- Warm-up: 5 minutes of walking or jogging in place
- Chest press: 3 sets of 12 reps with dumbbells
- Bent-over rows: 3 sets of 12 reps with dumbbells
- Overhead press: 3 sets of 10 reps with dumbbells
Full Body HIIT Day
HIIT, or high intensity interval training, is a great way to challenge your body with short bursts of intense exercise. This full body HIIT workout will get your heart rate up while also targeting all major muscle groups.
Day 4: HIIT
This workout includes a full body HIIT circuit with minimal equipment needed.
- Warm-up: 5 minutes of walking or jogging in place
- Circuit: 30 seconds of each exercise with 10 seconds rest in between, repeat for 3 rounds
- Jumping jacks
- Squat jumps
- Push-ups
- Mountain climbers
- Burpees
Consistent Nutrition
It’s important to note that consistent nutrition is just as important as exercise when it comes to achieving your fitness goals. The video contains an unboxing of Factor meals, a meal delivery service, with a discount code for 5 weeks of meals. It’s important to find a nutrition plan that works for you and supports your fitness goals.
Gymshark Outfits and Equipment
The Gymshark outfits worn in the video are noted with links to shop, along with affiliate links for equipment mentioned. It’s always helpful to have comfortable and supportive workout clothes, along with any necessary equipment like dumbbells or resistance bands.
Conclusion
Starting a fitness journey can be daunting, but this full week of workouts for beginners is a great place to start. Whether you choose to workout in the gym or at home, these workouts will challenge your body and help you reach your fitness goals. Remember to also prioritize consistent nutrition to support your workouts.
FAQs
- Can I do these workouts if I have never worked out before?
Absolutely! These workouts are designed specifically for beginners. Start with lighter weights or no weights at all and focus on form before adding more weight.
- Do I need a gym membership to do these workouts?
No, these workouts can be done at home with minimal equipment like resistance bands or dumbbells.
- How long do the workouts last?
Each day’s workout is time-stamped in the description, but most workouts will last around 30-45 minutes.
- How often should I do these workouts?
It’s recommended to do these workouts 3-4 times a week with rest days in between to allow your muscles to recover.
- Can I modify the workouts if I have any injuries or limitations?
Always listen to your body and modify the workouts as needed. If you have any injuries or limitations, consult with a doctor or physical therapist before beginning any new exercise program.