Begginer workout plan
At 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
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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
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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.
