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In the third week of the program we step it up to a three-day training split: Train all “pushing” bodyparts (chest, shoulders, triceps) on Day 1; hit the “pulling” bodyparts (back, biceps) and abs on Day 2; and work your lower body (quads, glutes, hamstrings, calves) on Day 3. As in Week 2, you train each bodypart twice a week, so you ...
- Muscle & Fitness
Workout Routines Give Yourself a Full-Body Reboot with This...
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The Complete 4-Week Beginner’s Workout Program Jump to the...
- Muscle & Fitness
- Day 1: Full-Body Workout
- Day 2: Active Rest Day
- Day 3: Full-Body Workout
- Day 4: Active Rest Day
- Day 5: Full-Body Workout
- Day 6: Active Rest Day
- Day 7: Rest Day
Standing march
Targets:Core How to do it: 1. Stand with feet shoulder-width apart, arms straight and relaxed by your sides, and knees close together. 2. Squeeze abs to lift one knee up, keeping bottom of your foot parallel with the floor. 3. Lower your knee back down. 4. Repeat on the other side.
Stability ball dumbbell press
Targets:Chest How to do it: 1. Sit on a stability ball. 2. Grab your dumbbells. 3. Keeping legs shoulder-width apart, roll down until your upper back is resting on the ball. 4. Make sure hips are elevated and back is straight. 5. Hold the dumbbells close to your chest and push them straight up. 6. Bring them down to about 90 degrees. 7. Push up again.
Seated cable row with resistance band
Targets:Back How to do it: 1. Sit with feet flat on the floor and spine neutral. 2. Wrap a resistance band around a sturdy surface at chest height, holding each end just in front of your knees. 3. Pull both sides of the resistance band together into your ribs, with elbows facing down. 4. Release back to the starting position.
Active recovery means any moderate-intensity activity that can get your blood flowing. Research has found that it can reduce muscle soreness. So don’t skip it! Opt for a brisk walk (yes, walking counts as exercise!) or a gentle yoga sesh.
Plank
Targets:Core How to do it: 1. Get into push-up position on your hands and toes (lower onto your forearms if necessary). 2. Keep your core tight and back straight. 3. Hold the position for 15–30 seconds or as long as you can hold proper form.
Stability ball dumbbell row
Targets:Back How to do it: 1. Lie with your stomach against a stability ball. 2. Plant your toes into the floor and extend arms in front of you, holding a dumbbell in each hand. 3. Pull the dumbbells straight up to your sides. 4. Extend your arms back out.
Push-up on stability ball
Targets:Chest How to do it: 1. Kneel next to a stability ball. 2. Slowly roll your shins onto the ball and walk your hands out until you’re in push-up position. 3. Keeping elbows close to your torso, lower your shoulders toward the floor. 4. Straighten your arms to push back up.
Stick to lighter activities on this active rest day. Some good examples: 1. swimming a few laps 2. going for a brisk walk 3. biking around town
Floor prone cobra
Targets:Core stabilization / posture How to do it: 1. Lie facedown with arms at your sides and palms outward. 2. Lift head and chest by squeezing your shoulder blades together. 3. Return to the starting position.
Alternating step-up
Targets:Legs How to do it: 1. Find a sturdy platform (such as a box, bench, or stairs) at an appropriate height. 2. Step up onto the platform and back down, alternating legs, as if you’re marching.
Stability ball dumbbell fly
Targets:Chest How to do it: 1. Sit on a stability ball. 2. Roll down until your shoulders are resting on the ball. 3. Holding a dumbbell in each hand, extend arms straight up. 4. Lower the dumbbells to either side, keeping a slight bend in your arms. 5. Return to the starting position.
For this active rest day, try going for a short walk or hike. Pro tip: Use a foam roller to ease sore muscles.
You made it to rest day! Yay! Your muscles need time to recover, so your body deserves a little bit of nada— even if that means chillin’ on the couch all day. No judgment!
- Andreia Esteves
3 Day Push/Pull/Legs (PPL) Workout for Beginners. This push/pull/legs routine is a simple, yet effective workout split that hits the whole body in just 3 days a week, and helps you increase strength and build muscle. View Workout.
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Jun 13, 2020 · Perform this workout three times per week on Monday, Wednesday, and Friday. Before you ask, direct arm work is left off on purpose. Remember, this is a break-in routine you’ll be using to go through the basic movements to learn good form, develop better mind-muscle connection (feeling the working muscles), and developing a base for strength.
- Team SAN
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Jan 3, 2024 · A “rep” is a single repetition of a given exercise; think curling a dumbbell up and lowering it back down again. A “set” is a cluster of repetitions performed back-to-back with no rest in ...
- What is a good beginner workout routine?Realistically speaking, a good beginner workout routine is one that you find enjoyable and can stick to. The perfect workout plan doesn’t exist, an...
- How many days should a beginner workout be?One of the best parts of being a beginner on your fitness journey is that you can get a lot out of a little. As in, you need very little physical t...
- What are the benefits of working out?The list of benefits of working out is almost endless. Physical activity is demonstrably and consistently associated with improved health markers l...
Oct 3, 2022 · Day 1 : 30-minute cardio. Day 2 : Beginner total-body strength level 2; perform each exercise for 2 sets of 15 reps, resting 20 to 30 seconds between sets. Day 3 : Interval workout level 3. Day 4 : Yoga on the ball.
Jun 28, 2021 · The Best 20-Minute At-Home Workout for Beginners Medically reviewed by Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS , Fitness — Written by Lianna Bass on June 28, 2021 At-home workout
