"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

TOP 6 BERRIES YOU SHOULD EAT EVERY DAY

Top 6 Berries You Should Eat Everyday Berries are round and soft fruit in appearance. It is mainly red, blue or purple. 
Read More...

HOW MUCH WATER SHOULD AN INDIVIDUAL DRINK IN A DAY

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

15 WAYS TO BECOME A BETTER PERSON

 15 Ways To Become A Better Person Self-improvement should be a goal that you always work on.
Read More...