Full Body Workout

Ultimate guide on how to do full body workout for beginners

If you are a beginner and want to build your strength and grow your muscles, we have the best workout routine plan for you. A 7-day split workout plan of full-body workout for the beginners. Mentioned is an ideal workout plan which may or may not suit your body type. Before starting with any workout plan, consult with your trainer or doctor.

In the beginning or starting phase, don’t seek for the advanced exercise. Make your body habit of exercise with these simple and basic workouts and then you may switch to advance bodybuilding workout plan.

Follow this 7-day workout routine to make your body habit of the exercise. With these workouts, you will strengthen your shoulder, abs, legs, back, etc.

Jumping Jacks 15 Seconds
Push-ups 5 Sets
Superman 5 Sets
Curtsy Lunges 16 Sets (8 on each side)
Cross Arm Crunches 15 Sets
Knee Push-ups 10 Sets
Side Plank (Left) 20 Seconds
Long Arm Crunches 15 Sets
Side Plank (Right) 20 Seconds
Jumping Jacks 15 Seconds
Push-ups 6 Sets
Russian Twist 20 Sets (10 on each side)
Lunges 20 Sets (10 on each side)
Mountain Climber 20 Sets (10 on each sides)
Left Lunge Knee Hops 10 Sets
Right Lunge Knee Hops 10 Sets
Plank 35 Seconds
Triceps Dips 5 Sets
Bird Dog 26 Sets (13 on each side)
Reverse Crunches 25 Sets
Donkey Kick (Left) 13 Sets
Donkey Kick (Right) 13 Sets
High Stepping 20 Seconds
Knee Push-ups 12 Sets
Side Plank (Left) 25 Seconds
Wall sit 30 Seconds
Side Plank (Right) 25 Seconds
Squats 12 Sets
Triceps Dips 6 Sets
Superman 13 Sets
Wise Arm Push-ups 12 Sets
Curtsy Lunges 26 Sets (13 on each side)
High Stepping 20 Seconds
Abdominal Crunches 25 Sets
Reverse Crunches 25 Sets
Plank 35 Seconds

Rest Day

Take proper rest between workouts will help your body recover and get the next workout. Make sure you are active in your daily activity schedule.

Push-ups 8 Sets
Lunges 30 Sets (15 on each side)
Curtsy Lunges 30 Sets (15 on each side)
High Stepping 25 Seconds
Side Plank (Left) 30 Seconds
Long Arm Crunches 30 Sets
Bridge 35 Seconds
Side Plank (Right) 30 Seconds
Push-ups 8 Sets
Side Lunges 30 Sets (15 on each side)
Cross Arm Crunches 30 Sets (15 on each side)
One Leg Bridge 30 Sets
High Stepping 30 Seconds
Decline Push-ups 8 Sets
Wall Sit 45 Seconds
Plank 45 Seconds

Abs Workout

Ultimate guide on how to do abs workout for beginners

For beginners, we have listed a few simple and easy abs workout plans. These workouts can be done at home without any equipment. These exercises will help you build your abs as well as these will help to lose weight.

Make sure you follow all the instruction before you perform any workout. The wrong exercise can lead to muscle injury. The abs workout will give you overall body strength and obviously will help you build abs.

Abdominal Crunches 30 Sets
Reverse Crunches 30 Sets
Cross Arm Crunches 30 Sets
Plank 30 Seconds
Sit-ups 24 Sets
Superman 20 Sets
Butt Bridge 15 Sets
Abdominal Crunches 22 Sets
Leg raises 22 Sets
Side Plank (Left) 20 Seconds
Side Plank (Right) 20 Seconds
Abdominal Crunches 26 Sets
Superman 14 Sets
Russian Twist 44 Sets (22 on each side)
Heel Touch 20 Sets (10 on each side)
Cobras 25 Sets
Plank 35 Seconds
Abdominal Crunches 28 Sets
Superman 20 Sets
Reverse Crunches 28 Sets
Butt Bridge 16 Sets
Leg Raises 28 Sets
Side Plank (Left) 25 Seconds
Side Plank (Right) 25 Seconds

Rest Day

Take proper rest between workouts will help your body recover and get the next workout. Make sure you are active in your daily activity schedule.

Sit-ups 26 Sets
Superman 24 Sets
Russian Twist 44 Sets (22 on each side)
Butt Bridge 24 Sets
Leg Raises 30 Sets
Plank 40 Seconds
Superman 15 Sets
Reverse Crunches 30 Sets
Long Arm Crunches 30 Sets
Butt Bridge 15 Sets
Bicycles Crunches 30 Sets
Side Plank (Left) 30 Seconds
Side Plank (Right) 30 Seconds

Butt Workout

Ultimate guide on how to do butt workout for beginners

To look good, you must be in shape. Getting your glutes in shape is a challenge. Follow this 7-day workout plan and see the changes.

Everyone dreams to look good and have a good body. Following this butt workout plan will surely tone your booty. Squats & lunges surely tone your booty up, but few things that matter in building strength are following proper workout exercise instructions.

Have a look at the 7-day split workout plan to tone your butts.

Squats 20 Sets
Mountain Climber 20 Sets
Fire Hydrant Right 10 Sets
Butt Bridge 15 Sets
Side Hop 10 Seconds
Plie Squats 24 Sets
Donkey Kick (Left) 10 Sets
Donkey Kick (Right) 10 Sets
Froggy Glute Lifts 22 Sets
Wall Sit 12 Seconds
Squats 25 Sets
Fire Hydrant (Right) 13 Sets
Fire Hydrant (Left) 13 Sets
Butt Bridge 20 Sets
Backward Lunges 26 Sets (13 on each side)
Side Hop 16 Seconds
Mountain Climber 16 Sets (13 on each side)
Donkey Kick (Left) 15 Sets
Lunges 14 Sets (7 on each side)
Donkey Kick (Right) 12 Sets
Reverse Flutter Kicks 30 Sets
Wall Sit 18 Seconds

Rest Day

Take proper rest between workouts will help your body recover and get the next workout. Make sure you are active in your daily activity schedule.

Squats 22 Sets
Donkey Kick (Left) 13 Sets
Scissors 14 Seconds
Donkey Kick (Right) 13 Sets
Foggy Glute Lifts 30 Sets
Reverse Flutter Kicks 36 Sets (18 on each side)
Side Hop 20 Seconds
Standing Glute Kickbacks 36 Sets (18 on each side)
Plie Squats 24 Sets
Mountain Climber 18 Sets (9 on each side)
Scissors 12 Seconds
Lunges 16 Sets (8 on each side)
Superman 30 Sets
Wall Sit 22 Seconds

Arm Workout (Triceps/Biceps)

Ultimate guide on how to do biceps triceps workout for beginners

Biceps are the easiest means to show off no matter whoever you are impressing. There are plenty of biceps workout exercise but you should choose the correct one if you intend to make bigger & stronger bicep.

Biceps are the combination of a long head and short head muscles. Most of the people are unaware of it and choose random workout for biceps. Follow the below 7-day split arm workout if you are a beginner.

Arm Circles 15 Sets
Push-ups 5 Sets
Triceps Dips 10 Sets
Mountain Climber 10 Sets
Plank 35 Seconds
Triceps Dips 15 Sets
Cobras 10 Sets
Floor Triceps Dips 10 Sets
Plank 35 Seconds
Push-ups 8 Sets
Mountain Climber 18 Sets (9 on each side)
Cobras 12 Sets
Punches 40 Seconds
Plank 35 Seconds
Arm Circles 20 Sets
Triceps Dips 18 Sets
Push-up and Rotation 10 Sets
Plank 35 Seconds

Rest Day

Take proper rest between workouts will help your body recover and get the next workout. Make sure you are active in your daily activity schedule.

Arm Circles 25 Sets
Push-ups 12 Sets
Triceps Dips 20 Sets
Floor Triceps Dips 15 Sets
Plank 40 Seconds
Mountain Climber 26 Sets
Cobras 16 Sets
Punches 1 Minute
Floor Triceps Dips 16 Sets
Plank 45 Seconds

Legs Workout

Ultimate guide on how to do legs workout for beginners

For the beginner, legs workout might be a difficult and painful workout. Regular exercise will make your body habitual to this exerise. Muscles of legs are the longest muscles of the body and moving large muscle requires more energy and hence burns more calories.

Some of the legs exercises require almost full-body muscle’s movement and so tons of energy. Legs workout is more efficient for your body if you do it regularly.

Follow these following Gym Workout Plan which is specifically prepared for beginners. If you want to move to the hard level, consult with your gym trainer or expert. The wrong exercise can cause muscle damage.

Curtsy Lunges 20 Sets (10 on each side)
Bottom Leg Lift (Left) 15 Sets
Bottom Leg Lift (Right) 15 Sets
Bulgarian Split Squat (Left) 15 Sets
Bulgarian Split Squat (Right) 15 Sets
Wall Sit 20 Seconds
Plie Squats 25 Sets
Side-lying Leg Lift (Left) 17 Sets
Side-lying Leg Lift (Right) 17 Sets
Tip Toe Squats 25 Sets
Wall Sit 20 Seconds
Side Lunges 30 Sets
Scissors 30 Seconds (15 on each side)
Split Squat (Left) 18 Sets
Split Squat (Right) 18 Sets
Wall Sit 23 Seconds
Curtsy Lunges 36 Sets (18 on each side)
Side-lying Leg Lift (Left) 20 Sets
Side-lying Leg Lift (Right) 20 Sets
Lunges 36 Sets
Wall Sit 25 Seconds

Rest Day

Take proper rest between workouts will help your body recover and get the next workout. Make sure you are active in your daily activity schedule.

Plie Squats 40 Sets
Bottom Leg Lift (Left) 22 Sets
Bottom Leg Lift (Right) 22 Sets
Side Leg Circle (Left) 22 Sets
Side Leg Circle (Right) 22 Sets
Wall Sit 28 Seconds
Side-lying Leg Lift (Left) 25 Sets
Side-lying Leg Lift (Right) 25 Sets
Scissors 46 Seconds
Bulgarian Split Squat (Left) 25 Sets
Bulgarian Split Squat (Right) 25 Sets
Wall Sit 30 Seconds

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