Lower body workout: add 5 reps to each set. rest. upper body workout: add 5 reps to each set. 25 mins of continuous movement. rest. week 4: full body workout: add 5 reps to each set. 25 mins of continuous movement. lower body workout: add 5 reps to each set. Single leg glute bridge | 2 3 sets of 15 25 reps each side (20 30 seconds rest between sets) side lying clam | 2 3 sets of 15 25 reps on each side. dead bug | 2 sets of 5 10 reps on each side. dumbbell side bend | 2 sets of 15 20 reps on each side. this workout plan assumes: you are performing exercises with good form.
Day 1: cardio, strength, and stretch. these workouts are short and simple and should take you 35 to 45 minutes. workout 1: beginner cardio — length: 20 minutes. workout 2: basic strength — equipment required: light dumbbells, an exercise ball or chair, and a mat— length: 10 to 15 minutes. workout 3: soothing stretch. A “rep” is a single repetition of a given exercise; think curling a dumbbell up and lowering it back down again. a “set” is a cluster of repetitions performed back to back with no rest in. As before, your strength workout stays the same as the previous workout and, of course, don't forget to end with a stretch. workout 1: basic intervals: this is similar to the basic cardio routine but a slightly shorter and more intense workout. type: cardio. length: 21 minutes. level: beginner. Week 3: workout routine for muscle gain day 1: 15 minute leg blaster workout 20 minute core workout day 2: active recovery day 3: trx arm strengthening workout 10 minute bodyweight core workout day 4: active recovery day 5: :30 :30 strength workout day 6: active recovery or bonus workout: full body workout that targets every muscle.
As before, your strength workout stays the same as the previous workout and, of course, don't forget to end with a stretch. workout 1: basic intervals: this is similar to the basic cardio routine but a slightly shorter and more intense workout. type: cardio. length: 21 minutes. level: beginner. Week 3: workout routine for muscle gain day 1: 15 minute leg blaster workout 20 minute core workout day 2: active recovery day 3: trx arm strengthening workout 10 minute bodyweight core workout day 4: active recovery day 5: :30 :30 strength workout day 6: active recovery or bonus workout: full body workout that targets every muscle. Start on hands and knees, keeping spine aligned and hands shoulder width apart. bend elbows to a 45 degree angle as you lower your body toward the floor. push your palms into the floor to raise. For a quick five minute workout, repeat these individual activities several times. getting in and out of a chair. the simple act of sitting down in a chair and standing up requires you to tighten your tummy, stabilize your hips, and engage your leg muscles. getting in and out of a chair repeatedly can be a great beginner exercise to do at home.
Comments are closed.