7-Day Printable Workout Plan For Beginners

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Starting a new exercise routine can be intimidating, especially for those who have never worked out before. The thought of stepping into a gym or committing to a rigorous training program can be overwhelming. However, incorporating physical activity into your lifestyle is one of the most effective ways to improve overall health and wellbeing. That's why we've put together a 7-day printable workout plan specifically designed for beginners.

Benefits of Exercise for Beginners

Regular exercise provides numerous benefits, including improved cardiovascular health, increased strength and flexibility, and enhanced mental wellbeing. Exercise has also been shown to boost self-esteem, reduce stress levels, and improve sleep quality. By incorporating physical activity into your daily routine, you can experience these benefits firsthand and set yourself up for a lifetime of health and happiness.

Why a 7-Day Workout Plan is Ideal for Beginners

A 7-day workout plan is an excellent way for beginners to get started with exercise because it provides a manageable and achievable goal. By committing to a week-long program, you can establish a routine and develop healthy habits that will serve as a foundation for your future fitness journey. This plan is also designed to be flexible, allowing you to adjust the intensity and duration of workouts based on your individual needs and preferences.

Day 1: Upper Body Workout

The first day of our 7-day workout plan focuses on the upper body, targeting the muscles in your chest, back, shoulders, and arms. This workout is designed to be low-impact, making it perfect for beginners who are new to exercise.

• Warm-up: 5-minute walk or jog
• Push-ups: 3 sets of 10 reps
• Bicep curls: 3 sets of 10 reps
• Tricep dips: 3 sets of 10 reps
• Shoulder press: 3 sets of 10 reps
• Cool-down: 5-minute stretching

Day 2: Lower Body Workout

The second day of our workout plan targets the lower body, focusing on the muscles in your legs, glutes, and calves.

• Warm-up: 5-minute walk or jog
• Squats: 3 sets of 10 reps
• Lunges: 3 sets of 10 reps (per leg)
• Calf raises: 3 sets of 15 reps
• Leg press: 3 sets of 10 reps
• Cool-down: 5-minute stretching

Day 3: Rest Day

The third day of our workout plan is a rest day, allowing your body to recover and recharge. This is an essential part of any exercise routine, as it enables your muscles to repair and rebuild.

Day 4: Core Workout

The fourth day of our workout plan focuses on the core, targeting the muscles in your abs, obliques, and lower back.

• Warm-up: 5-minute walk or jog
• Plank: 3 sets of 30-second hold
• Russian twists: 3 sets of 10 reps
• Leg raises: 3 sets of 10 reps
• Bicycle crunches: 3 sets of 10 reps
• Cool-down: 5-minute stretching

Day 5: Cardio Workout

The fifth day of our workout plan is a cardio workout, designed to get your heart rate up and improve cardiovascular health.

• Warm-up: 5-minute walk or jog
• Brisk walking: 30 minutes
• Jogging: 20 minutes
• Swimming: 20 minutes
• Cycling: 20 minutes
• Cool-down: 5-minute stretching

Day 6: Upper Body Workout

The sixth day of our workout plan is another upper body workout, targeting the muscles in your chest, back, shoulders, and arms.

• Warm-up: 5-minute walk or jog
• Push-ups: 3 sets of 10 reps
• Bicep curls: 3 sets of 10 reps
• Tricep dips: 3 sets of 10 reps
• Shoulder press: 3 sets of 10 reps
• Cool-down: 5-minute stretching

Day 7: Lower Body Workout

The final day of our workout plan is another lower body workout, targeting the muscles in your legs, glutes, and calves.

• Warm-up: 5-minute walk or jog
• Squats: 3 sets of 10 reps
• Lunges: 3 sets of 10 reps (per leg)
• Calf raises: 3 sets of 15 reps
• Leg press: 3 sets of 10 reps
• Cool-down: 5-minute stretching

Conclusion

Congratulations on completing our 7-day printable workout plan for beginners! We hope this program has provided you with a solid foundation for your fitness journey and inspired you to continue exercising regularly. Remember to listen to your body and adjust the intensity and duration of workouts based on your individual needs and preferences.