Day 1: Full Body Strength Training
Goal: Introduce basic strength training with machines and body weight.
- Warm-Up: 5-10 minutes on the treadmill (walking)
- Squats: 3 sets of 10 reps (bodyweight or light dumbbells)
- Lat Pulldown: 3 sets of 10 reps
- Dumbbell Chest Press: 3 sets of 10 reps
- Seated Row: 3 sets of 10 reps
- Plank: 2 sets, hold for 15-20 seconds
- Cool-Down: Stretching (5-10 minutes)
Day 2: Cardio + Core
Goal: Build cardio endurance and strengthen the core.
- Warm-Up: 5 minutes of brisk walking
- Cardio: 20 minutes on the elliptical or stationary bike
- Core Circuit (Repeat 2-3 times):
- Crunches: 15 reps
- Leg Raises: 12 reps
- Bicycle Crunches: 15 reps each side
- Cool-Down: 5-10 minutes of stretching
Day 3: Rest Day
Day 4: Lower Body Strength
Goal: Focus on strengthening lower body muscles.
- Warm-Up: 5-10 minutes brisk walking
- Leg Press: 3 sets of 10 reps
- Leg Curl (Machine): 3 sets of 10 reps
- Glute Bridge: 3 sets of 12 reps
- Calf Raises: 3 sets of 12 reps
- Cool-Down: Stretching for lower body (5-10 minutes)
Day 5: Cardio + Upper Body Strength
Goal: Cardio conditioning and upper body strengthening.
- Warm-Up: 5 minutes on the rower
- Cardio: 15-20 minutes on the treadmill (brisk walk or light jog)
- Dumbbell Shoulder Press: 3 sets of 10 reps
- Bicep Curl (Dumbbell): 3 sets of 10 reps
- Tricep Pushdown (Cable): 3 sets of 10 reps
- Cool-Down: Upper body stretching (5-10 minutes)
Day 6: Flexibility and Mobility
Goal: Enhance flexibility and prevent muscle stiffness.
- Dynamic Stretching: 5 minutes
- Foam Rolling: Full body (10-15 minutes)
- Yoga or Stretching Routine: 20-30 minutes
Day 7: Rest Day
Tips:
- Intensity: Start with light weights and focus on form.
- Progression: Gradually increase weights or reps each week.
- Hydration & Nutrition: Encourage them to stay hydrated and maintain a balanced diet.
This plan offers a balanced approach for a beginner to get comfortable with gym workouts.