She Strengthens

Get Fit, Feel Great: A 1-Week Workout Routine for Beginners

Are you new to working out and eager to kick-start your fitness journey? Congratulations on taking the first step towards a healthier, happier you! This 1-week workout routine, designed by certified personal trainer Daniel Bubnis, will guide you through a series of exercises to help you build strength, endurance, and confidence.

Before You Begin

Remember to:

• Know your limits and use weights and equipment that you can control
• Focus on correct posture and form to prevent injury
• Set realistic fitness goals and milestones
• Be consistent with your workouts and patient with yourself
• Think of exercise as a form of self-care

The 1-Week Workout Routine

Here’s a step-by-step guide to help you get started:

Day 1: Full-Body Workout

• Warmup: 5-10 minutes of light cardio and stretching
• Exercises:
  • Standing march (core)
  • Stability ball dumbbell press (chest)
  • Seated cable row (back)
  • Seated stability ball military press (shoulders)
  • Ball squat (legs)
  • Single-leg triceps pushdown (triceps)
  • Single-leg dumbbell curl (biceps)
• Cooldown: 5-10 minutes of stretching

Day 2: Active Rest Day

Take a break from intense exercise and opt for a brisk walk, gentle yoga, or light swimming to aid in muscle recovery.

Day 3: Full-Body Workout

• Warmup: 5-10 minutes of light cardio and stretching
• Exercises:
  • Plank (core)
  • Stability ball dumbbell row (back)
  • Push-up on stability ball (chest)
  • Single-leg dumbbell scaption (shoulders)
  • Walking lunge (legs)
  • Single-leg biceps cable curl (biceps)
  • Stability ball triceps extension (triceps)
• Cooldown: 5-10 minutes of stretching

Day 4: Active Rest Day

Stick to lighter activities like swimming, walking, or biking to aid in muscle recovery.

Day 5: Full-Body Workout

• Warmup: 5-10 minutes of light cardio and stretching
• Exercises:
  • Floor prone cobra (core)
  • Alternating step-up (legs)
  • Stability ball dumbbell fly (chest)
  • Shoulder shrug with dumbbells or resistance bands (shoulders)
  • Seated lat pulldown (back)
  • Standing one-arm cable extension (triceps)
  • Seated hammer curl on stability ball (biceps)
• Cooldown: 5-10 minutes of stretching

Day 6: Active Rest Day

Take a break from intense exercise and opt for a short walk or hike.

Day 7: Rest Day

Congratulations! You’ve made it to the end of the week. Take a well-deserved rest day to allow your muscles to recover.

Tips for Success

• Start slow and build up your stamina and strength over time
• Focus on proper form and technique to prevent injury
• Don’t skip warmups and cooldowns, as they’re crucial for muscle recovery
• Make exercise a habit by scheduling it into your daily routine
• Stay hydrated and fuel your body with a balanced diet

Remember, consistency is key. Stick to the program, and you’ll be on your way to a healthier, happier you!