21-Day Fitness Program For Beginners

| September 9, 2022 | Bodybuilding and Fitness Nutrition | No Comments

In just 3 weeks the results will be real, all you have to do is stick to the routine and make sure you don’t skip days of exercise. Best of all, you don’t have to go to the gym to do these exercises, you can simply do them in the comfort of your home.

THE EXERCISES

During the first week, the exercise should last half a minute, and take 15 seconds of rest between each exercise. In the first week, you should do two sets of each exercise.

In the second week, the exercise time should be increased to 55 seconds and paused for 15 seconds for each exercise. Same as the first week, do two sets of each exercise.

In the last week, the exercise should last 80 seconds and the rest time decreases to 10 seconds. In the last week do 3 sets of each exercise.

You only need light dumbbells (4 kilos) and a gym mat.

Squats

  • Stand with your feet a little more than shoulder-width apart and your chest lifted.
  • Extend your hands out in front of you to help maintain your balance.
  • She starts by sitting down and then getting up as if you were sitting on an imaginary chair.
  • Keep your face and head facing forward.
  • Lower your body down so that your thighs are parallel to the ground.
  • Put all your weight on your heels.
  • Keep your body tight and push your body up through your heels to return to the starting position.
  • Do 12 repetitions.

Sumo squat

  • Stand with your feet slightly wider than hip-width apart and turn your feet out.
  • Keeping your hands together in front of your chest, push your hips down and back into a squat.
  • The weight should be on the heels and the toes should be able to move freely.
  • Make sure to keep your chest up and your back straight.
  • Return to standing position and repeat.
  • Do 10 repetitions.

Lunge

  • First, you should stand with your feet shoulder-width apart and your hands on your hips.
  • Next, step forward with one leg and bend your knees until your back knee almost touches the ground.
  • Finally, bring your body back (starting position).
  • Then do the same with the other leg.
  • Do 10 repetitions with each leg.

Lying foot touches

  • First, you have to lie on the ground. With arms extended to the sides of the body.
  • Then bend your legs putting them at a 90-degree angle.
  • Then touch the ground with the tip of the left foot and return to the starting position. Then do the same with the other foot. That’s a repeat.
  • You must repeat it between 15 and 25 times.

Plank with a hip twist

  • Lie on the floor, face down.
  • Position your arms so that your shoulders are directly above your elbows, with your wrists in line with your elbows in a straight line.
  • Contract your abdominal muscles and glutes (the muscles that make up your buttocks) and twist your hips to the side trying to get closer to the ground.
  • Then return to the starting position.
  • Flip to the other side and return to the starting position. This is a repeat.
  • Do 12 repetitions.

Bicycle Crunches

  • Lie on an exercise mat, facing up.
  • She places her arms with her hands behind her ears or head.
  • You should alternately bend your legs, bringing them closer to your abdomen.
  • Synchronizing the movement of the legs with that of the arms.
  • Bringing the elbow of one hand to the knee of the opposite leg. And vice versa.
  • Try to do between 10 and 15 repetitions with each leg.

Push-ups

  • Start on all fours with your hands on the floor, slightly wider than vertical with your shoulders, but in line with them.
  • The body should form a straight line from the shoulders to the ankles.
  • Squeeze your abs to the maximum and keep them tight.
  • Lower your body until your chest almost touches the ground, ensuring your elbows are tucked close to your torso.
  • Pause and return to the starting position.
  • Do 20 repetitions.

Dumbbell Row (Incline)

  • Place your feet shoulder-width apart.
  • Bend your knees and lean your upper body forward from the hips up.
  • keep your spine neutral and don’t round your lower back.
  • The hands should be straight below the shoulders.
  • Now bend your elbows back as you raise your arms up to the sides of your chest (shoulder blades should be pulled toward each other).
  • Slowly lower the weights in a controlled motion and feel the tension in your triceps.
  • Repeat 15 times.

Donkey kick

  • Start on all fours on a yoga mat.
  • Make sure your knees are below your hips and your hands are below your shoulders.
  • Bring your spine into a neutral position and draw your shoulder blades down and back.
  • Inhale.
  • Exhale. Keeping your knee bent, release and raise your right leg until your thigh is in line with your spine, making sure your foot remains flexed.
  • Inhale.
  • Lower your right leg to return to the starting position, but without resting your knee on the mat.
  • Complete 10 reps on the same side, before repeating the remaining reps on the other side.

Single Leg Glute Bridges

  • Perform single-leg glute bridges by lying on your back with your hand’s palms down at your sides.
  • She extends one leg, squeezes her glutes, and pushes off with the other leg.
  • Keeping your upper back in contact with the floor, lift your hips until your extended leg forms a straight line with your back.
  • Repetitions: 12 to 20 repetitions with each leg.