Beginner workout plan

Here's a basic workout plan for beginners to help build strength and endurance. This is a three-days-a-week plan, but you can adjust it according to your own schedule:

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**Day 1: Upper Body**

1. **Push-Ups** - 3 sets of 8 reps

   * If you can't do regular push-ups, start with knee push-ups or incline push-ups (hands on an elevated surface).

2. **Dumbbell Bench Press** - 3 sets of 10 reps

   * Use a weight that feels challenging by the last rep.

3. **Dumbbell Rows** - 3 sets of 10 reps per arm

4. **Dumbbell Bicep Curls** - 3 sets of 12 reps

5. **Dumbbell Tricep Extensions** - 3 sets of 12 reps

6. **Plank** - Hold for 30 seconds. Try to increase the time as you get stronger.

**Day 2: Lower Body**

1. **Bodyweight Squats** - 3 sets of 15 reps

2. **Lunges** - 3 sets of 10 reps per leg

3. **Dumbbell Deadlifts** - 3 sets of 10 reps

4. **Calf Raises** - 3 sets of 20 reps

5. **Glute Bridges** - 3 sets of 15 reps

6. **Wall Sit** - Hold for 30 seconds. Try to increase the time as you progress.

**Day 3: Cardio & Core**

1. **Cardio** - Choose between walking, jogging, cycling, or any cardio machine. Start with 15-20 minutes at a moderate pace, gradually increasing the duration and intensity over time.

2. **Crunches** - 3 sets of 15 reps

3. **Leg Raises** - 3 sets of 10 reps

4. **Russian Twists** - 3 sets of 20 twists (10 each side)

5. **Side Plank** - Hold for 20 seconds on each side, working to increase the time.

**Additional Tips**:

- **Warm-up** for 5-10 minutes before each workout with light cardio like brisk walking or dynamic stretches.

- **Cool down** after your workout with 5-10 minutes of stretching targeting the muscles you worked on.

- **Stay hydrated** throughout your workout.

- **Rest** for 30-60 seconds between sets.

- **Progress**: As the workouts become easier, increase the weight, reps, or duration to continue challenging yourself.

- **Rest Days**: Make sure to have rest days in between workout days to allow your muscles to recovear.

Always consult with a healthcare or fitness professional before starting any new exercise regimen. Learn more: http://bit.ly/3Zw53vp