WORKOUT PLAN FOR STARTERS

there are a lot of you out there who are really interested in working out and keeping fit but always face this problem of starting up. this occurs mostly because of a lot of things you’ve been seeing online and hearing from people. when i say a lot of things i’m talking about the number of reps and all that. it’s really discouraging. hearing about how they do 50-100 sit up reps, 80 push ups blah blah… well the thing is you don’t need to do that much. for now tho. you’ve got to start small and progress step by step. everything has to go through a process. you don’t just jump in to something and try to perform as good as those who have been in the game a long time ago. youve got to accept the fact that you’re a beginner and go through what all beginners go through.

ive put down  a workout plan for starters and it goes up as the days pass , although you could alter this to what works best for you. depending on how your body reacts. soon ill drop a diet plan too, but lets work with this first.

 

this is an upper and lower body workout plan for people working out at home (can be performed in the morning or night depending on when you’re chanced)

GUYS

  MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
FIRST WEEK ·         15 PUSHUPS

·         15 PULLUPS

15 CRUNCHES

15 SITUPS

RESTDAY (VERY ESSENTIAL) 15 SQUATS

15 LUNGES

·         20 BURPEES ·         DO SOME CARDIO RESTDAY (VERY ESSENTIAL)
SECOND WEEK •             30 PUSHUPS

•             30 PULLUPS

30 CRUNCHES

30 SITUPS

RESTDAY (VERY ESSENTIAL) 30 SQUATS

30 LUNGES

•             40 BURPEES •             DO SOME CARDIO RESTDAY (VERY ESSENTIAL)
THIRD WEEK •             45 PUSHUPS

•             45  PULLUPS

45 CRUNCHES

45 SITUPS

RESTDAY (VERY ESSENTIAL) 45 SQUATS

45 LUNGES

•             60 BURPEES •             DO SOME CARDIO RESTDAY (VERY ESSENTIAL)
FOURTH WEEK •             60 PUSHUPS

•             60 PULLUPS

60 CRUNCHES

60 SITUPS

RESTDAY (VERY ESSENTIAL) 60 SQUATS

60 LUNGES

•             80 BURPEES •             DO SOME CARDIO RESTDAY (VERY ESSENTIAL)

LADIES

  MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
FIRST WEEK ·         10 PUSHUPS

·         10 PULLUPS

10 CRUNCHES

10 SITUPS

RESTDAY (VERY ESSENTIAL) 10 SQUATS

10 LUNGES

·         20 BURPEES ·         DO SOME CARDIO RESTDAY (VERY ESSENTIAL)
SECOND WEEK •             15 PUSHUPS

•             15 PULLUPS

15 CRUNCHES

15 SITUPS

RESTDAY (VERY ESSENTIAL) 15 SQUATS

15 LUNGES

•             30 BURPEES •             DO SOME CARDIO RESTDAY (VERY ESSENTIAL)
THIRD WEEK •             20 PUSHUPS

•             20 PULLUPS

20 CRUNCHES

20 SITUPS

RESTDAY (VERY ESSENTIAL) 20 SQUATS

20 LUNGES

•             40 BURPEES •             DO SOME CARDIO RESTDAY (VERY ESSENTIAL)
FOURTH WEEK •             25 PUSHUPS

•             25 PULLUPS

25 CRUNCHES

25 SITUPS

RESTDAY (VERY ESSENTIAL) 25 SQUATS

25 LUNGES

•             50 BURPEES •             DO SOME CARDIO RESTDAY (VERY ESSENTIAL)
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