She Strengthens

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

Are you new to working out and looking for a routine to kickstart your fitness journey? You’re in the right place! This 1-week workout plan, designed by certified personal trainer Daniel Bubnis, will help you build strength, endurance, and confidence.

Before You Start

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 be patient with yourself
• Be consistent with your workouts and make time for active rest days
• Think of exercise as a form of self-care and prioritize your health and well-being

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
• Core: Standing March (10 reps)
• Chest: Stability Ball Dumbbell Press (10 reps)
• Back: Seated Cable Row (10 reps)
• Shoulders: Seated Stability Ball Military Press (10 reps)
• Legs: Ball Squat (10 reps)
• Triceps: Single-Leg Triceps Pushdown (10 reps)
• Biceps: Single-Leg Dumbbell Curl (10 reps)
• 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.

Day 3: Full-Body Workout

• Warmup: 5-10 minutes of light cardio and stretching
• Core: Plank (30-60 seconds)
• Back: Stability Ball Dumbbell Row (10 reps)
• Chest: Push-up on Stability Ball (10 reps)
• Shoulders: Single-Leg Dumbbell Scaption (10 reps)
• Legs: Walking Lunge (10 reps)
• Triceps: Stability Ball Triceps Extension (10 reps)
• Biceps: Seated Hammer Curl on Stability Ball (10 reps)
• Cooldown: 5-10 minutes of stretching

Day 4: Active Rest Day

Choose a low-intensity activity, such as cycling or light stretching.

Day 5: Full-Body Workout

• Warmup: 5-10 minutes of light cardio and stretching
• Core: Floor Prone Cobra (30-60 seconds)
• Legs: Alternating Step-up (10 reps)
• Chest: Stability Ball Dumbbell Fly (10 reps)
• Shoulders: Shoulder Shrug with Dumbbells or Resistance Bands (10 reps)
• Back: Seated Lat Pulldown (10 reps)
• Triceps: Standing One-Arm Cable Extension (10 reps)
• Biceps: Seated Hammer Curl on Stability Ball (10 reps)
• 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

You made it! Take a well-deserved rest day and come back stronger next week.

Tips for Success

• Start slow and build up your endurance over time
• Focus on proper form and technique to avoid injury
• Stay hydrated and fuel your body with a balanced diet
• Get enough sleep and prioritize self-care
• Mix up your routine and try new exercises to avoid plateaus

Remember, fitness is a journey, not a destination. Stay committed, stay patient, and you’ll be on your way to a healthier, happier you!