Embarking on a fitness journey can be both exciting and overwhelming, especially for beginners. A well-structured workout plan is essential to develop strength and endurance while ensuring a safe and enjoyable experience. This full-body workout plan is designed specifically for beginners, focusing on fundamental exercises that can be performed at home or in the gym. By following this plan, you can build a solid foundation for your fitness journey.

Each workout is crafted to target major muscle groups, helping you improve your overall strength and fitness levels. This guide includes warm-up exercises, the main workout routine, and cool-down stretches. Remember, consistency and proper form are crucial for success. Let’s get started on your fitness journey!

Level: Beginner

Warm-Up (5-10 minutes)

Dynamic Stretches:

• Arm Circles: Stand tall with arms extended out to the sides. Make small circles, gradually increasing the size for 20 seconds forwards and 20 seconds backwards.
• Leg Swings: Hold onto a wall for balance and swing one leg forward and backward for 10 swings per leg.
• Hip Openers: Stand tall and lift your knee towards your chest, then rotate it outward and back down. Repeat for 10 swings per leg.

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Workout Routine (30-40 Minutes)

Circuit 1 (Repeat 2-3 Times):

1. Bodyweight Squats (10-12 reps): Stand with feet shoulder-width apart, lower into a squat keeping your chest up and back straight. Return to standing.
2. Push-Ups (8-10 reps): Start in a plank position, lower your body until your chest nearly touches the floor, and push back up. Modify by doing knee push-ups if necessary.
3. Dumbbell Rows (10-12 reps per arm): Bend forward slightly, hold a dumbbell in one hand, and pull it towards your waist while keeping your elbow close to your body.

Circuit 2 (Repeat 2-3 Times):

1. Lunges (10 reps per leg): Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle. Return to standing and switch legs.
2. Plank (30 seconds to 1 minute): Hold a plank position on your forearms and toes, ensuring your body forms a straight line.
3. Dumbbell Shoulder Press (10-12 reps): Stand or sit with a dumbbell in each hand at shoulder height. Press the weights overhead until your arms are straight, then lower back down.

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Cool Down (5-10 minutes)

Static Stretches:

• Hamstring Stretch: Sit with one leg extended and the other bent. Reach towards your toes of the extended leg, holding for 15 seconds on each side.
• Shoulder Stretch: Bring one arm across your body and hold with the opposite hand for 15 seconds per arm.
• Child’s Pose: Kneel on the floor, sit back on your heels, and reach your arms forward on the mat, holding for 30 seconds.

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Tips

• Stay Hydrated: Drink water before, during, and after your workout.
• Listen to Your Body: Take breaks and modify exercises as needed.
• Focus on Form: Prioritise proper technique over speed or quantity.
• Be Consistent: Aim to complete this workout 2-3 times a week for best results.
• Track Your Progress: Keep a journal of your workouts to stay motivated.