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7 Day Beginner Trainer , Beginner Trainer , man workout , woman workout , beginner workout

7 DAY BEGINNER TRAINER

Before Getting start any fitness programs , You should know What Is Your Body Type ?. If you’re just getting started, then this 7 Day Beginner Trainer will suit you perfectly .

related : How To Do Warm up Before Exercise

Perfect 7 DAY BEGINNER TRAINER

7 Day Beginner Trainer, This program for anyone starting on the path to a new life. It doesn’t matter if you’re trying to lose weight or Build muscles.
this program is designed for you. In the spirit of simplicity, do yourself a favor and don’t go searching for ten different plans after you read this one. That only leads to trouble. This plan works. It’s designed to give you the tools for success.

7 Day Beginner Trainer , Beginner Trainer , man workout , woman workout , beginner workout

7 DAY BEGINNER TRAINER : Day 1

To win your first badge of honor, you need to start with a simple body weight workout. Think it’ll be too easy? Think again. You’ll be shocked by how hard a body weight session can be. Do this workout on your first day at the gym. It might feel difficult, or it might be too easy.
How to perform the workout Set a timer for 10-12 minutes. Do 8 reps of each exercise and resting as little as possible after each movement. Once you do all four moves, that’s one round. Rest for a minute and repeat. Complete as many rounds as possible in the 10-15 minutes.

This might seem almost too basic, but it will be more challenging that you think. You’ll feel it tomorrow.

Day 1 Workout

  1. Body weight Squat 8 reps
  2. Inverted Row 8 reps
  3. Pushups 8 reps
  4. Dumbbell Lunges 8 reps

Repeat circuit for 10-12 minutes. Rest for 1 minute between circuits

Your Day 1 Checklist

1. Complete your workout.
2.Complete your workout. Nope, there isn’t an echo; I’m just reminding you of your main goal for the day. No excuses.

 

7 DAY BEGINNER TRAINER : Day 2

Your Day 2 Checklist

1. Wake Up And Write Down Your Goals
2. Drink At Least 6 Glasses Of Water
3. Sleep 7-8 Hours Each Night

No one likes admitting that their parents were right. When it comes to sleep, Mom and Dad knew what they were talking about. Getting less than 5 hours of sleep has been associated with carrying 2.5 times as much abdominal fat as people who sleep for at least 7 hours per night. The reasons are numerous.

Sleep deprivation slows your metabolism so you burn fewer calories; it increases your appetite and creates an almost insatiable hunger. It doesn’t matter when you go to sleep or wake up; what matters is that you aim for 7-8 hours of sleep each night. Anything less and all of your hard work will go to waste.

 

7 DAY BEGINNER TRAINER : Day 3

Your Day 3 Checklist

1. Write Down Your Goals
2. Sleep 7-8 Hours
3. Drink At Least 6 Glasses Of Water
4. Include Protein In Each Of Your Meals
5. Eat Veggies At Every Meal

Day3 Workout

Workout A
1.Dumbbell Squat 2 sets of 15 reps (rest 60 seconds)
2.2A. One Arm Dumbbell Row 2 sets of 12 reps / 2B. Dumbbell Lunges 2 sets of 12 reps
3.3A. Pushups 2 sets of 15 reps Pushups Pushups / 3B. Reverse Crunch 2 sets of 20 reps

Workout B
1.Barbell Dead lift 2 sets of 10 reps
2.2A. Barbell Dead lift 2 sets of 12 reps Barbell Dead lift / 2B. One Leg Barbell Squat 2 sets of 12 reps
3.3A. Standing Dumbbell Press 2 sets of 12 reps Standing Dumbbell Press / 3B. Plank 2 sets, holder for 30-60 seconds

 

7 DAY BEGINNER TRAINER : Day 4

Your Day 4 Checklist

1. Write Down Your Goals
2. Sleep 7-8 Hours
3. Drink At Least 6 Glasses Of Water
4. Include Protein In Each Of Your Meals
5. Eat Veggies At Every Meal
6. Track Your Fitness And Diet
7. Avoid Crap Foods
8. Go For A 20-Minute Walk

 

7 DAY BEGINNER TRAINER : Day 5

Your Day 5 Checklist

1. Write down your goals
2. Sleep 7-8 hours
3. Drink at least 6 glasses of water
4. Include protein in each of your meals
5. Eat veggies at every meal.
6. Track your fitness and diet
7. Go for a 20-minute walk
8. Avoid crap foods
9. Foam roll
10. Make a protein shake

Day 5 Workout

Workout A
1.Dumbbell Squat 2 sets of 15 reps (rest 60 seconds)
2.2A. One Arm Dumbbell Row 2 sets of 12 reps / 2B. Dumbbell Lunges 2 sets of 12 reps
3.3A. Pushups 2 sets of 15 reps Pushups Pushups / 3B. Reverse Crunch 2 sets of 20 reps

Workout B
1.Barbell Dead lift 2 sets of 10 reps
2.2A. Barbell Dead lift 2 sets of 12 reps Barbell Dead lift / 2B. One Leg Barbell Squat 2 sets of 12 reps
3.3A. Standing Dumbbell Press 2 sets of 12 reps Standing Dumbbell Press / 3B. Plank 2 sets, holder for 30-60 seconds

 

7 DAY BEGINNER TRAINER : Day 6

The Cardio Question
The best parts of beginning a fresh approach are also the most difficult.

The most difficult fitness aspect to overcome often relates to cardio. For decades, cardio has literally been viewed as the primary way to lose fat. Want to drop a few pounds? Go for a run. Need to burn a few calories after splurging too much for dessert? Hit the treadmill the next day. Need to get in shape for New Years? Just start doing more cardio.

Your Day 6 checklist

1. Write down your daily goals
2. Sleep 7-8 hours
3. Drink at least 6 glasses of water
4. Include protein in each of your meals
5. Eat veggies at every meal
6. Track your fitness and diet
7. Go for a 20-minute walk
8. Avoid crap foods
9. Foam roll
10. Make a protein shake
11. Find a training partner or join a community

Day 6 Workout – Cardio Strength Training

1.Dumbbell Rear Lunge 30 seconds, followed by 30 seconds of rest
2.Kettle bell Pushups 30 seconds, followed by 30 seconds of rest
3.Mountain Climbers 30 seconds, followed by 30 seconds of rest
4.Barbell Squat 30 seconds, followed by 30 seconds of rest
5.Burpee 30 seconds, followed by 30 seconds of rest

7 DAY BEGINNER TRAINER : Day 7

you can take this day rest or not

Your Day 7 checklist

1. Write down your daily goals
2. Sleep 7-8 hours
3. Drink at least 6 glasses of water
4. Include protein in each of your meals
5. Eat veggies at every meal
6. Track your fitness and diet
7. Go for a 20-minute walk
8. Avoid crap foods
9. Foam roll
10. Make a protein shake
11. Find a training partner or join a community
12. Pick your program and stay focused

End Of 7 Day Beginner Trainer

Your already took your first step. This is the beginning of a journey that never ends. Remember, success creates more success. By starting this challenge, your life-changing ways have already begun.

We hope that this article provides some clarity and helps you to get started on your fitness journey. This is just the beginning and you should always strive to push yourself further and keep looking for ways to improve your body and increase your knowledge.

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