FREE 4 Week Beginner’s Workout Plan – Total body workout plan to lose weight and tone muscle
This four-week workout plan is perfect for very basic beginners and anyone with no workout experience. We combine the best of at-home cardio and bodyweight strength-training in a simple-to-follow format that will yield the results you’re after – lose weight, burn fat, and tone muscle.
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As mentioned previously – this is the perfect workout plan for anyone looking to get started exercising but lacks the direction to do so.
This is the best beginner’s plan as it takes you from a level of relatively little activity to a point where you can confidently start almost any workout plan out there.
You’ll perform each workout during the week according to the number of reps listed on the plan.
Each week includes 6 workouts, one for each day of the week, plus a rest and stretch day.
This workout plan consists of two different workouts that will progressively build upon themselves. It starts out low in the first week and slowly builds up as you get stronger and better. You’ll be able to see and feel the difference at the end of the month.
Here is a brief description of each of the exercises listed in this plan:
Start with your feet together and your arms relaxed.
Jump and separate your feet while bringing your arms up overhead.
Jump again and return your feet and arms to the starting position
Come to the ground in push up position- place palms and toes on the floor, with arms straight.
Keep back neutral and flat.
Drop chest until it comes close to touching the ground.
Raise back up into starting position.
Stand with legs hip-width distance apart. Keep arms in front of you or on your hips.
Keeping knees just over your toes, bend at the hips and knees to lower down as if sitting
Lower until your thighs are parallel with the floor.
Straighten and stand back up.
Lay on your back with your knees bent- hands behind your head but NOT interlocked.
Use your abs to pull your head, shoulders, and torso up off the floor into a sit-up position.
Slowly return to starting position.
Start in a standing position.
Step forward on one leg and drop your weight straight down, keeping your knee just above the toe.
Drop until your thigh is parallel to the ground and your opposite knee almost touches the floor.
Come straight back up.
Start in a standing position
Quickly drop down and touch the floor with your hands just beside your feet.
Jump your feet straight back behind you.
(Optional – do a push up at this point)
Jump your feet back up towards your hands, return to the starting position, and jump 6 inches off the floor with hands raised high.
By the end of this month you will have built in the habit of exercising regularly and you’ll be able to notice a difference. Great job.
Looking for more great workouts for beginners? I’ve got you covered! Simply click on a link below to be taken to another great beginner workout:
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