tyroderickx

Here is a beginner workout for anyone interested in followin..

Added 2024-09-05 14:58:43 +0000 UTC

Here is a beginner workout for anyone interested in following my fitness journey! Day 1: Upper Body Push • Push-Ups: 4 sets of 8-12 reps (RPE 7-8) • Incline Push-Ups: 3 sets of 10-15 reps (RPE 7-8) • Tricep Dips (on a chair or bench): 3 sets of 10-12 reps (RPE 7-8) • Pike Push-Ups: 3 sets of 8-10 reps (RPE 7-8) • Plank: 3 sets of 30-45 seconds (RPE 7) Day 2: Lower Body • Bodyweight Squats: 4 sets of 15-20 reps (RPE 7-8) • Lunges: 3 sets of 12-15 reps per leg (RPE 7-8) • Glute Bridges: 3 sets of 15-20 reps (RPE 7-8) • Calf Raises: 4 sets of 15-20 reps (RPE 7-8) • Wall Sit: 3 sets of 30-45 seconds (RPE 7) Day 3: Upper Body Pull and Core • Inverted Rows (using a sturdy table or low bar): 4 sets of 8-12 reps (RPE 7-8) • Pull-Ups (if possible, otherwise focus on inverted rows): 3 sets of as many reps as possible (RPE 7-8) • Superman Hold: 3 sets of 20-30 seconds (RPE 7) • Bicycle Crunches: 3 sets of 15-20 reps per side (RPE 7) • Leg Raises: 3 sets of 10-15 reps (RPE 7-8) Day 4: Full Body Circuit • Jumping Jacks: 3 sets of 30 seconds (RPE 7) • Burpees: 3 sets of 10-12 reps (RPE 8) • Mountain Climbers: 3 sets of 30 seconds (RPE 8) • Step-Ups (using a chair or bench): 3 sets of 15 reps per leg (RPE 7) • Plank to Push-Up: 3 sets of 10 reps (RPE 7-8)