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Gym Beginner 2.0

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255 views4 pages

Gym Beginner 2.0

Uploaded by

monkeygmaing8
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Gym Beginner 2.

Gym Beginner 2.0


Goal Before starting this program
(25+ wall push ups 25+ door pulls 20+ chair squats)

This workout plan has 7 days in a week.

There are 7 splits :- Push,Pull,Legs,Hinge,Core, Yoga(Rotations),Gait(Types of


cardio)

1) Push :- Incline push ups,Knee push ups

Incline pushups :- This exercise is a pushup progression.To do this exercise find an elevated
surface or bench that can support your weight. Then place your arms on the surface. Start bending
your elbows to lower your chest towards the surface. Make sure your elbow is not flirt out keep
your elbow tucked in. Your elbow should create a Arrow like structure. Once you are closer to the
surface to share arms back to the starting position. Do this exercise for 6 to 12 reps for 3 To 5 sets
gradually increase your reps as you gain strength and confidence.

2) Pull :- Dead hangs, scapula pull ups / Towel Pulls,Bicep curls.

*First exercise need a bar to perform if you don't have bar to form the exercise. Follow other two
exercise for still progressing.
Dead hangs : This exercise is a pull up progression. To perform this exercise first grip the bar and
hang for 5 to 10 seconds for 5 sets. As you gain strength start increasing the time until you reach
30 + seconds at 1 set then reduce the number of sets to 3.

Scapula pull ups :- This exercise is also a pull up progression in this exercise grip at the shoulder
grip width start this exercise by performing dead hang and try to pull yourself up without bending
your elbow try to pull back your shoulder blades this will lift you slightly.

3) Legs :- Body weight squats,Sumo Squats

Body weight squats :- Stand with your hip width apart slightly point your toes outward.Now begin
the movement by pushing your hips back as well as your knee should go forward to maintain
balance.Aim to go as deep as possible while maintaining the proper form ensure your knees are
tracking your toes do not cave in your knees.After you go till the bottom position starting pushing
back through your heels backup at the starting position.Repeat this moment for 10 to 15 Reps for
3 sets

Sumo squats :- To perform this exercise stand with your feet wider than your shoulder width
apart.Point your toes outward .keep your chest up .Begin the movement by pushing your hips
downward till your body allows you now push through your heels back up to the starting position
do this movement for 10 to 15 reps for 3 sets

4) Hinge :- weighted hip hinge.


Weighted hip hinge :- weighted hip hinge are just normal hip hinge which is done by external
weight.For external weight you can choose a bag which is comfortable for you.Load the bag with
eg:- (books,water bottle, etc) add a manageable weight to make your exercise challenging.To
perform the exercise stand with your feet hip width apart.Hold the bag with both hands in front of
you keeping your arms straight make a slight bend in your knees.Now start pushing your hips back
and your upper body lean forward as well as downward by maintaining your spine neutral
throughout the rep.keep the bag close to your body go down till the back touches the ground then
push your hips forward to the starting position maintain your spine neutral throughout your reps
do this moment for 8 to 10 reps increase the number of reps as you feel confident and gain
strength follow 3 to 5 sets of this exercise

5) Core :- Planks, Sit ups, Cat Cow

Planks :- Get into a push-up position but rest on your forearms instead of your hands.Keep your
body in a straight line from head to heels.Hold this position for 15-30 seconds to start, gradually
increasing as you get stronger. Do 3 set of these excercise.

Sit ups :- Lie on your back with your knees bent and your feet flat on the floor, hip-width apart.Place
your fingertips behind your ears or cross your arms over your chest. Avoid pulling on your neck
with your hands.
Engage your core muscles.Lift your upper body towards your knees, rolling your spine up off the
floor Slowly lower your upper body back to the starting position with control.Do 3 sets of 10-15
reps.

Cat cow :-Start on your hands and knees in a tabletop position.Make sure your wrists are directly
under your shoulders and your knees are directly under your hips.
Cat Pose:Exhale as you round your spine towards the ceiling.Tuck your tailbone and bring your
chin towards your chest.Let your head drop but don’t force your chin to your chest.
Cow Pose:Inhale as you arch your back, letting your belly drop towards the floor.Lift your head and
tailbone towards the ceiling without overextending your neck.Look straight ahead or slightly
upwards.Continue to flow between Cat and Cow, aligning each movement with your breath.Exhale
into Cat Pose and inhale into Cow Pose.Repeat for 5-10 breaths or as long as it feels good.*Do this
movement slowly and with control
6) (Rotations) yoga movements :-

1) spinal twist :- (Ardha Matsyendrana)


2) hip rotation :- Lizard pose (utthan pristhasana)
3) shoulder rotation :- Eagle pose (Garudasana)
4) Neck rotations :- Seated neck rotations
5) full body rotation :- Revolved half moon pose (Parivrtta ardha chandrasana)
Follow all this movements around 2 minutes

7) Gait (Type of cardios)

(Walk,brisk walking, jump rope, Running,etc.)


This workout session should be to 20 to 60 minutes. This workout should be done in low intensity
and high volume.

.
Created By Kalash Sharma
Instagram @kalashlifts

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