The Ultimate Beginner’s Workout Plan

If you are a beginner, try the sleep button off alarm clock; because with a little effort, you can adopt good exercise. Here are 5 days ultimate workout plan.
The Ultimate Beginner's Workout Plan

Day 1- Target your Legs, Butt and Abs

  • 20 Minutes of cardio activity
    If you work out in a gym, try running on an elliptical trainer or riding an exercise bike with little or no resistance. If you want to exercise at home, try walking briskly, running, jogging or shadow boxing.
  • 20 Squats
    Stand with your hands by sides. Sit back while raising your arms in front of you for balance until thighs are parallel to the floor. Resume your starting position.
  • 20 Lunges
    Stand with your hands on your hips. Put your leg forward, until your right thigh is parallel to the floor. Resume your starting position and then step forward with your left leg.
  • 20 Dead Lifts
    Stand with your arms hanging in front of your body with a three to five-pound weight in each hand. Bend forward from your waist until your knuckles touch the floor. Resume your starting position.
  • 40 Crunches
  • 40 Reverse curls
    Lie on your back with your arms by sides. Raise your legs towards the ceiling until they are perpendicular to it raise and then lower your butt two to four inches off the floor.

Day 2Target your arms and chest

  • 20 Minutes of Cardio Activity
    15-20 regular or bent knee push ups, whichever you feel you can handle.
  • 20 Chest Presses
    Lie on the floor with a three to five-pound weight in each hand, arms bent, hands by your shoulders, palms facing each other. Push and rotate the weights toward the ceiling until your arms straight and your palms are facing your toes. Slowly resume your starting position.
  • 20 Chair Dips
    Sit on the edge of a chair with your knees bent, feet flexed, toes up with your weight on your heels. Grab the front of the seat, wrapping your fingers underneath. Put your back straight, use your arms to lower your torso in front of the chair until your elbows are shoulder level. Resume the previous position.
  • 40 Biceps Curls
    20 per arm holding a five to eight-pound

Day 3- Target your Back and Shoulders

  • 20 Minutes of Cardio Activity
    25 jumping jacks holding one to three-pound weight in each hand.
  • 20 Lateral Raises
    his stand with your feet shoulder-width apart, holding a three to five-pound weight in each hand. Turn your palms towards each other, and then raise your arms straight out to each side until they are shoulder height. Slowly lower them.
  • 40 Front Raises
    Stand with your hands by sides, holding a five-pound weight in each hand. Raise your right hand in front of you until it shoulder height. Slowly lower it, then raise and lower your left hand.
  • 20 Shoulder Presses
    Stand with your hands by sides, holding a three to five pounds weight in each hand. Bend your arms and place your hand in front of your shoulders, make sure that your palms should face each other. Raise your arms above your head until they are straight, and then slowly lower them.

Day 4-Target your butt, legs, and abs

  • 20 Minutes of Cardio Activity
  • 30 Donkey (15 per leg)
    Get on all fours. Keeping your back straight, bring your right knee into your chest, and then kick it straight out and up. Resume your starting position, and then switch legs.
  • 15 Squats
    Sit on the edge of a chair with your knees bent, feet flexed, toes up, with your weight on your heels. Grab the front, toes up, with your weight on your heels. Grab the front of the seat, wrapping your fingers underneath. Keeping the front of the chair until your elbows are shoulder levels resume the previous positions.
  • 20 Pelvic lifts
    Lie on your back with your knees bent, feet flat on the floor, arms by sides. Raise your butt toward the ceiling, and then slowly lower it.

Day 5 -Target your trouble spot

You should work on your weakness on this day. First, start with 20 minutes of a cardio activity and continue the other targeted exercise.