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Certainly! Before starting any new workout program, it's essential to consult with a healthcare professional, especially if you have any existing health concerns. Assuming you're cleared for resistance training, here's a 7-day workout plan to help you ease into it:
Day 1: Full Body Workout
Squats: 3 sets of 10 reps
Push-ups: 3 sets of 10 reps
Bent-over Rows: 3 sets of 10 reps
Plank: 3 sets, hold for 30 seconds each
Day 2: Rest or Light Cardio Consider going for a brisk walk or doing light cardio to keep your body active.
Day 3: Lower Body Focus
Lunges: 3 sets of 12 reps per leg
Deadlifts (bodyweight or with light weights): 3 sets of 10 reps
Leg Press (if available): 3 sets of 12 reps
Calf Raises: 3 sets of 15 reps
Day 4: Rest or Light Cardio
Day 5: Upper Body Focus
Bench Press (dumbbells or barbell): 3 sets of 10 reps
Pull-ups or Lat Pulldowns: 3 sets of 8-10 reps
Overhead Shoulder Press: 3 sets of 12 reps
Tricep Dips: 3 sets of 12 reps
Day 6: Cardio and Core
Jogging or Cycling: 20-30 minutes
Plank Variations: 3 sets, hold for 30 seconds each
Russian Twists: 3 sets of 15 reps per side
Bicycle Crunches: 3 sets of 15 reps per side
Day 7: Rest or Active Recovery Consider light activities like yoga, walking, or stretching to aid recovery.
Remember to start with lighter weights and gradually increase as your strength improves. Listen to your body, and if you experience any pain (other than the typical muscle soreness), adjust the intensity or consult a fitness professional.
This plan provides a balanced mix of strength training, cardio, and core exercises. Adjust the intensity based on your fitness level, and progress at a pace that feels comfortable for you.
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