"Eat Healthy, Sleep Well"

"Breathe Deeply, Enjoy Life"


BE HEALTHY !

4 WEEK BEGINNER'S WORK-OUT PLAN


Home / 4-week-beginner--s-work-out-plan

4 Week Beginner's Work-Out Plan







Let's just call this the accelerated beginner's guide opens a new window, to bodybuilding. In this plan, your first month of training will be demanding, but not so demanding as to cause injury, and progressive in the sense that every week you'll graduate to different exercise, higher volume opens a new window, more intensity opens a new window. or all of the above. After 4 week you'll not only be ready for the next challenge but you'll have  built a significant amount of great muscle, in other word, one month from now you'll look significantly better with your shirt off than you look now.




1. 40 Jumping Jacks, 10 Push-ups, 30 Squats, 30 Crunches.

2. 40 High kees, 30 Second Plank, 30 Lunges, 10 Push-ups.

3. 40 Jumping Jacks, 15 Push-ups, 30 Squats, 30 Crunches.

4. 40 High kees, 30 Second Plank, 30 Lunges, 15 Push-ups.

5.20 Burpees, 20 Squats, 35 Crunches, 30 Plank Jacks.

6. 5 Minutes Jog, 10 Minutes Stretch.

7. Rest day.





1. 45 Jumping Jacks, 15 Push-ups, 35 Squats, 35 Crunches.

2. 45 High kees, 35 Second Plank, 35 Lunges, 15 Push-ups.

3. 45 Jumping Jacks, 15 Push-ups, 35 Squats, 35 Crunches.

4. 45 High kees, 35 Second Plank, 35 Lunges, 15 Push-ups.

5. 25 Burpees, 25 Squats, 35 Crunches, 30 Plank Jacks.

6. 6 Minutes Jog, 10 Minutes Stretch.

7. Reset.





1. 50 Jumping Jacks, 20 Push-ups, 40 Squats, 40 Crunches.

2. 50 High kees, 40 Second Plank, 40 Lunges, 25 Push-ups.

3. 50 Jumping Jacks, 35 Push-ups, 40 Squats, 40 Crunches.

4. 50 High kees, 40 Second Plank, 40 Lunges, 25 Push-ups.

5. 25 Burpees, 45 Squats, 45 Crunches, 35 Plank Jacks.

6. 7 Minutes Jog, 10 Minutes Stretch.

7. Reset.




1. 55 Jumping Jacks, 30 Push-ups, 45 Squats, 45 Crunches.

2. 55 High kees, 50 Second Plank, 45 Lunges, 30 Push-ups.

3. 60 Jumping Jacks, 50 Push-ups, 30 Squats, 50 Crunches.

4. 60 High kees, 50 Second Plank, 50 Lunges, 35 Push-ups.

5.30 Burpees, 55 Squats, 55 Crunches, 40 Plank Jacks.

6. 5 Minutes Jog, 10 Minutes Stretch.

7. Reset.



Trending Blogs








Lates From Blog

EGG VS BANANA | DO YOU KNOW WHICH ONE IS BETTER FOR YOU

Do You Know Which One Is Better For You?Banana Vs EggLet's see :-BANANA
Read More...

10 AMAZING HEALTH BENEFITS OF AVOCADO

AMAZING HEALTH BENEFITS OF AVOCADO !!
Read More...

TOP 14 WAYS CYCLING WILL MAKE YOU HEALTHIER


Read More...

HOW TO MAKE MOLDED CHOCOLATE CANDIES

How To Make Molded Chocolate Candies
Read More...

6 BEST HOME REMEDIES TO GET RID OF BLEMISHES ON FACE

6 Best Home Remedies To Get Rid Of Blemishes On Face
Read More...

BEST 10 SURPRISING HEALTH BENEFITS OF FENNEL SEEDS

Best 10 Surprising Health Benefits Of Fennel Seeds
Read More...