Certainly! Before starting any new workout routine, it’s crucial to ensure it aligns with your fitness level and goals. Here’s a 7-day resistance training plan designed to ease you into it:
7-Day Fitness Plan
Day 1: Full Body Workout
- Warm-up: 5-10 minutes of light cardio (jumping jacks, jogging in place)
- Bodyweight Squats: 3 sets of 12 reps
- Push-Ups (can be modified as needed): 3 sets of 8-12 reps
- Bent-Over Dumbbell Rows: 3 sets of 10 reps
- Plank: Hold for 30-45 seconds, 3 sets
- Cool Down: Stretch major muscle groups (hamstrings, quads, chest, back)
Day 2: Rest or Light Cardio
- Active recovery day: go for a walk, swim, or do light yoga/stretching
Day 3: Lower Body Focus
- Warm-up: 5-10 minutes of light cardio
- Goblet Squats: 3 sets of 10 reps
- Romanian Deadlifts (with light dumbbells or barbell): 3 sets of 10 reps
- Walking Lunges: 2 sets of 12 steps per leg
- Calf Raises: 3 sets of 15 reps
- Cool Down: Stretch lower body muscles
Day 4: Rest or Light Cardio
Day 5: Upper Body Focus
- Warm-up: 5-10 minutes of light cardio
- Dumbbell Bench Press or Push-Ups: 3 sets of 8-12 reps
- Seated Dumbbell Shoulder Press: 3 sets of 10 reps
- Lat Pulldowns or Assisted Pull-Ups: 3 sets of 8-12 reps
- Dumbbell Bicep Curls: 3 sets of 12 reps
- Tricep Dips (using a bench or chair): 3 sets of 10 reps
- Cool Down: Stretch upper body muscles
Day 6: Rest or Light Cardio
Day 7: Core and Stability
- Warm-up: 5-10 minutes of light cardio
- Plank Variations (side planks, forearm plank): Hold for 30-45 seconds, 3 sets
- Russian Twists: 3 sets of 15 reps (each side)
- Bicycle Crunches: 3 sets of 20 reps
- Superman Exercise: 3 sets of 12 reps
- Cool Down: Stretch core muscles