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7-Day Workout Plan: Ease Into Strength Workouts


7-Day Workout Plan

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7-day resistance training plan to help you ease into it:

Day 1:

  • Warm-up: 5-10 minutes of light cardio (e.g., walking, jogging)
  • Squats: 3 sets of 8-10 repetitions
  • Push-ups (or knee push-ups if needed): 3 sets of 8-10 repetitions
  • Plank: Hold for 30 seconds to 1 minute
  • Cool down: Stretching for 5-10 minutes, focusing on the legs, chest, and core muscles

Day 2:

  • Warm-up: 5-10 minutes of light cardio
  • Lunges: 3 sets of 8-10 repetitions per leg
  • Dumbbell Rows (or resistance band rows): 3 sets of 8-10 repetitions per arm
  • Bicycle Crunches: 3 sets of 10-12 repetitions per side
  • Cool down: Stretching for 5-10 minutes, focusing on the legs, back, and core muscles

7-Day Workout Plan Day 3: Rest or light activity (such as walking or yoga)

7-Day Workout Plan

Day 4:

  • Warm-up: 5-10 minutes of light cardio
  • Deadlifts (with light weights or just body weight): 3 sets of 8-10 repetitions
  • Dumbbell Shoulder Press: 3 sets of 8-10 repetitions
  • Russian Twists: 3 sets of 10-12 repetitions per side
  • Cool down: Stretching for 5-10 minutes, focusing on the legs, shoulders, and core muscles

Day 5:

  • Warm-up: 5-10 minutes of light cardio
  • Step-ups (using a low step or bench): 3 sets of 8-10 repetitions per leg
  • Chest Press (with dumbbells or resistance bands): 3 sets of 8-10 repetitions
  • Superman Exercise: 3 sets of 10-12 repetitions
  • Cool down: Stretching for 5-10 minutes, focusing on the legs, chest, and back muscles

7-Day Workout Plan Day 6:

  • Warm-up: 5-10 minutes of light cardio
  • Bodyweight Squat Jumps: 3 sets of 8-10 repetitions
  • Tricep Dips (using a bench or chair): 3 sets of 8-10 repetitions
  • Bicycle Crunches: 3 sets of 10-12 repetitions per side
  • Cool down: Stretching for 5-10 minutes, focusing on the legs, triceps, and core muscles

Day 7: Rest or light activity

Remember to listen to your body and adjust the intensity or exercises as needed. It’s also important to gradually increase the weight or resistance as you get stronger. 1


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