21-Day Get In Shape Program for Beginners

If you have never trained before, the starting might be rather hard for you. You haven`t enough skills and may be not ready to perform the exercises all by yourself. But if you are ready to make efforts, you`ll manage this issue.

Today we have 3-week workout plan for those, who decided to get in shape but don`t know where to start. These exercises are not difficult. But they are great to prepare your muscles and heart for harder workouts later.

You should perform the exercises given below four days and after each of them there will be the rest days ( one week in common). So, one day you have to train and one day you`ll have a rest. During the recovery days you should perform stretching. It will help to reduce pain in muscles and will prevent injuries in future.

You need just light dumbbells (8 pounds) and a gym mat.

Here is a list of exercises.


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Place your feet at shoulder width apart while keeping your chest up and your abdominals braced.

Begin the movement by swinging your arms up towards your shoulders. At the same time, bend at the knees and drive your hips back like you’re sitting in a chair.

Once your upper thighs are parallel with the ground, pause, then drive your hips forward to return to the starting position.

Sumo Squat

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Stand with your feet in a wide stance, with your toes slightly pointed outwards – like a sumo wrestler. Hold your hands together in front of your chest.

Keeping your back straight, lower your body towards the ground by bending your knees.

As you reach a fully squatting position (legs are bent at a 90-degree angle), hold the pose for 1 second before driving your feet into the floor and slowly push your body back up to the starting position.

For a bonus, tense your glutes at the top of the movement.

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