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Beginner Home Program

By Christopher Stone

Experience
Beginner (1-2 years)
Time
50 minutes/day | 3 days/week | 4 weeks
Good for
Build Muscle, Gain Strength, Increase Stamina, Tone Body
Equipment
Bodyweight
Statistics
Average Cardio Intensity
30%
Average Exertion
50%
Description

The beginner home program uses foundational bodyweight exercises such as the squat, bridge, dip and plank to build significant full-body strength. Because this is a beginner program, the training volume starts low and increases incrementally over time to allow you to learn the movements required while simultaneously improving strength. The exercises that have been selected follow the same pattern - two lower body exercises, one upper exercises, and one core exercise. Once the 4-week program has been completed, you can move onto the intermediate plan.

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Workout Overview


Day 1

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Bodyweight Squat demonstrationPlay Bodyweight Squat demonstration
1. Bodyweight Squat
4 sets, 6 reps, (rest 90s)
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Push-up demonstrationPlay Push-up demonstration
2. Push-up
4 sets, 6 reps, (rest 90s)
You can also substitute the one with you're on your knees
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Standing Calf Raises demonstrationPlay Standing Calf Raises demonstration
3. Standing Calf Raises
4 sets, 6 reps, (rest 90s)
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Bird Dog demonstrationPlay Bird Dog demonstration
4. Bird Dog
4 sets, 6 reps, (rest 90s)
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Day 2

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Butt Lift (Bridge) demonstrationPlay Butt Lift (Bridge) demonstration
1. Butt Lift (Bridge)
4 sets, 6 reps, (rest 90s)
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Bench Dip demonstrationPlay Bench Dip demonstration
2. Bench Dip
4 sets, 6 reps, (rest 90s)
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Low Lateral Lungeâ–¶
3. Low Lateral Lunge
4 sets, 6 reps, (rest 90s)
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Lying Knee Raise (on floor) demonstrationPlay Lying Knee Raise (on floor) demonstration
4. Lying Knee Raise (on floor)
4 sets, 6 reps, (rest 90s)
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Day 3

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Bodyweight Walking Lunge demonstrationPlay Bodyweight Walking Lunge demonstration
1. Bodyweight Walking Lunge
4 sets, 6 reps, (rest 90s)
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Pike Push-up on Bench demonstrationPlay Pike Push-up on Bench demonstration
2. Pike Push-up on Bench
4 sets, 6 reps, (rest 90s)
Incline
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Glute Kickback demonstrationPlay Glute Kickback demonstration
3. Glute Kickback
4 sets, 6 reps, (rest 90s)
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Plank Jacks demonstrationPlay Plank Jacks demonstration
4. Plank Jacks
4 sets, 6 reps, (rest 90s)
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Date Created: 3/30/2020, UTC


Last Updated: 6/17/2020, UTC

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