How to Workout in Gym for Beginners

1. Gym Workout for Beginners How to do Gym Workout for Beginners? Yuvaap © 2022

2. INTRODUCTION If you have never ever stepped into a gym, then it could turn out to be a scary place for you. You might ponder over questions like what machines are, how everybody uses them, are people looking at me? Here we will discuss some beginner friendly gym workouts to keep your gym fear at way and to finally get you started.. Yuvaap © 2022

3. Week one will include light cardio and resistance training exercises • 1.  10 Minutes Cardio: A ten-minute exercise on the treadmill to get your heart rate running while mobilizing your joint muscles is a good start for a body transformation workout • 2.  Resistance Training: Don’t try to show off strength by lifting heavy weights instantly. This could injure your body. Start with light weights, repeat the ten reps and wait for 60 seconds before you repeat the rep. The resistance training workout could be a blend of: • Dumbbell lunges • Lat pull-down • Cable chest fly • Dumbbell shoulder press GYM WORKOUT ROUTINE WEEK ONE Yuvaap © 2022

4. 3. HIIT Cardio Circuit: High-Intensity Interval Training includes intervals of training consisting of a brief period of rest while putting the maximum effort during the burst of exercises. To name a few: • Ten press-ups • Ten sit-ups • Ten burpees 4. Stretching and Cooling Down • Stretching and cooling down are essential as part of a workout plan as it helps relax the muscles and avoid cramps and injury. It could feel similar to a gentle walk on the treadmill for 5 minutes.  Yuvaap © 2022

5. GYM WORKOUT ROUTINE WEEK TWO As the second week approaches we will divide the accessible fat loss workout into upper and lower body exercises. Upper Body Exercises Lower Body Exercises Yuvaap © 2022

6. Upper Body Exercises Pushups Shoulder Press Single-Arm Dumbbell Row Align your hips to the ground by placing your knees and making sure your back isn’t curved. Lean forward with your arms once you are balanced. Repeat this ten times without taking extensive breaks. The single-arm dumbbell row workout best targets your back, triceps, and shoulder. It further improves your core stability while ensuring the smooth functioning of five muscle joints exercise. As a beginner, start with light weights and build your muscle strength. You can also ask your trainer to make it a part of your circuit training session. Hold a dumbbell in your hands with an overhead grip. Keep the elbows at 90 degrees and push them over your head as you finish the biceps rep. It helps in maintaining your shoulder muscles, triceps, and core. Yuvaap © 2022

7. Lower Body Exercises Split Squat Lunge Glutes Bridges Step-Ups Lunge is all about placing one foot in front of the other at a distance of three feet, keeping toes in the same direction. Keep your shoulders back and chest up. Push through your front heel and straighten your back leg to reach out to the start position. Repeat this ten times and don’t move forward. If you have a ledge or big box, then you can easily place one foot and rise. Keep repeating this until you feel a bit tired and rest for 20 seconds between the next rounds. It helps in keeping your body balanced and pumps up the leg muscles. Lie down on the floor mat with your feet flat and knees bent. Lift your hips and squeeze the glutes as you form the bridge position. Try to hold the position for one to ten seconds and then lower down on the floor. Repeat it 10 to 20 times. Yuvaap © 2022

8. GYM WORKOUT ROUTINE WEEK THREE On the onset of week three we can include 3 kinds of exercises Pull Exercises Push Exercises Leg Exercises Push workouts include the triceps, shoulders, and chest. Pull activities include biceps and back exercises and leg workouts are all about hamstrings, calves, and quads. Yuvaap © 2022

9. Pull Exercises Yuvaap © 2022

10. Push Exercises Yuvaap © 2022

11. Leg Exercises Yuvaap © 2022

12. In week four, the beginner becomes physically and mentally ready for the full fledged workout plans. The fourth week must include one hardcore exercise from the previous weeks. This ensures an excellent muscle-building response without affecting the recovery of muscles by not forcing them to do heavy weight lifting training. The body workouts are a great way to ensure all muscles are working smoothly in a group. In subsequent slides we will be discussing two full body workout plans for the fourth week. You can opt any one. GYM WORKOUT ROUTINE WEEK FOUR Yuvaap © 2022

13. A PICTURE IS WORTH A THOUSAND WORDS Yuvaap © 2022

14. Beginners Full Body Workout Plan One Yuvaap © 2022

15. Beginners Full Body Workout Plan Two Yuvaap © 2022

16. CONCLUSION A combination of weekly exercises can help you in strengthening muscles and can result in moving you from beginner to intermediate training plan. Keep track of the exercises you do and examine your performance every week. No matter how small that weight loss looks like it is still again when you lose even an inch. You will soon notice you have come a long way! Yuvaap © 2022

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