Of course! Starting with a 7-day workout plan is a great way to ease into resistance training. Since you’re just beginning, it’s important to focus on proper form and gradually increasing the intensity. Here’s a sample plan for you:Day 1: Full Body WorkoutWarm-up: 5-10 minutes of light cardio (jogging, cycling, jumping jacks)Squats: 3 sets of 8-10 repsPush-ups (or modified push-ups): 3 sets of 8-10 repsBent-over dumbbell rows: 3 sets of 8-10 repsPlank: 3 sets, hold for 20-30 seconds eachDay 2: Rest or Light CardioRest day or engage in light cardio such as walking, swimming, or cycling for 20-30 minutes.Day 3: Lower Body FocusWarm-up: 5-10 minutes of light cardioLunges: 3 sets of 8-10 reps per legRomanian deadlifts (or bodyweight hip hinges): 3 sets of 8-10 repsCalf raises: 3 sets of 12-15 repsGlute bridges: 3 sets of 10-12 repsDay 4: Rest or Light CardioRest day or engage in light cardio for 20-30 minutes.Day 5: Upper Body FocusWarm-up: 5-10 minutes of light cardioDumbbell bench press (or push-ups): 3 sets of 8-10 repsDumbbell shoulder press: 3 sets of 8-10 repsBicep curls: 3 sets of 10-12 repsTricep dips (or tricep pushdowns with a resistance band): 3 sets of 8-10 repsDay 6: Rest or Light CardioRest day or engage in light cardio for 20-30 minutes.Day 7: Active RecoveryGo for a walk, do some gentle yoga, or engage in any low-intensity activity that promotes blood flow and helps with recovery.Remember to stretch after each workout to improve flexibility and reduce the risk of injury. And as you progress, gradually increase the weight, reps, or sets to continue challenging your muscles. Always listen to your body and rest when needed.
