"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

4 WEEK NO-GYM HOME WORKOUT PLANS

4 Week No-Gym Home Workout Plan  
Read More...

HEALTH BENEFITS OF BEETROOT JUICE

Health Benefits Of Beetroot Juice Beetroot is one of the most benefits vegetables for the body. Also fo
Read More...

HOW MUCH WATER SHOULD AN INDIVIDUAL DRINK IN A DAY

HOW MUCH WATER SHOULD AN INDIVIDUAL DRINK IN A DAY
Read More...

TIPS TO MAINTAIN WATER BALANCE IN BODY DURING RAMADAN

Tips To Maintain Wa
Read More...

TOP 11 DAILY HEALTH BENEFITS OF DRINKING HOT WATER

         
Read More...

TOP 7 HEALTH BENEFITS OF SOAKED ALMONDS

Top 7 Health Benefits Of Soaked Almonds
Read More...