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Friday 24 November 2017
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Begginer workout plan

This post is also available in: Bulgarian

Kristiyan StamenovAt last you decided to change your body.. ?

But.. you don’t know how ?

Thats the workout plan for your start !

Follow this workout plan for 2-4 months and it will increase your strenght and endurance ALOT !

Warm up

Warming up is a MUST !

Your warm up will consist on a little bit of stretching followed by 1-3 mins of jumping rope and then a few light sets of non-weight squats (10-20 reps in a set) and 2 sets of knee push ups.

Rest between sets and exercises

The rest between sets is from 60 do 90 seconds.

The rest between different exercises is up to 3 minutes.

Begginer workout plan

 

Monday

 Exercise                                         Sets and reps      

Crunches                                             3 sets of 8-30 reps

 

Wide grip pull ups                                 3 sets of 3-8 reps

 

Lunges                                            3 sets of 6-15 reps – each leg

 

Push ups                                           3 sets of 8 reps

 

Cardio : 20 minutes of jumping rope or riding a bike or walking or running or swimming

 

Tuesday

Cardio : 20 minutes of jumping rope or riding a bike or walking or running or swimming

Wednesday

 Exercise                                         Sets and reps  

Crunches                                             3 sets of 8-30 reps

 

Wide grip pull ups                                 3 sets of 3-8 reps

 

Lunges                                            3 sets of 6-15 reps – each leg

 

Push ups                                           3 sets of 8 reps

 

Cardio : 20 minutes of jumping rope or riding a bike or walking or running or swimming

Thursday

Cardio : 20 minutes of jumping rope or riding a bike or walking or running or swimming

Friday

 Exercise                                         Sets and reps        

Crunches                                             3 sets of 8-30 reps

 

Wide grip pull ups                                 3 sets of 3-8 reps

 

Lunges                                            3 sets of 6-15 reps – each leg

 

Push ups                                           3 sets of 8 reps

 

Cardio : 20 minutes of jumping rope or riding a bike or walking or running or swimming

Saturday

Cardio : 20 minutes of jumping rope or riding a bike or walking or running or swimming

Sunday

Cardio : 20 minutes of jumping rope or riding a bike or walking or running or swimming

Thats the begginer workout plan. Feel free to ask your questions in the comment box below.
Also you can check my progress during the years – HERE.