21-Day Get In Shape Program for Beginners

| July 24, 2022 | Bodybuilding and Fitness Nutrition | No Comments

In only 3 weeks’ time, the results will be vivid, the only thing you need to do is stick to the routine and make sure you’re not keeping days. The best thing about it is that you don’t have to go to the gym to do these exercises, you can do them simply in the comfort of your home.

THE EXERCISES

In the first week time, the exercise should last for half a minute, and take 15 seconds to break between every exercise. In the first week, you should make two repetitions.

In the second week, the exercise time needs to be increased to 55 seconds and make 15 seconds break for each exercise. Same as the first week, make two repetitions.

In the last week, the exercise should last for 80 seconds and the break time decreases to 10 seconds. In the last week do 3 repetitions.

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

Squat

  • 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

  • Because a wider stance will automatically emphasize hamstring and glute work, you need to stand with your feet a step more than shoulder-width apart, and then you need to utilize the weight of a barbell or dumbbell.
  • And if you want to make the exercise more difficult, tighten your abs and squat down until your thighs are parallel to the floor.
  • Next, you need to slowly stand back up and then you need to repeat for two sets of 10 squats each.

Lunges

  • Lunges are a great way to work your glutes, quads, and hamstrings.
  • To do them, stand with your feet together and then step forward with one leg, lowering your body until your front thigh is parallel to the ground and your back knee is bent at a 90-degree angle.
  • From here, push up to the starting position and repeat with the other leg.
  • Try to do 3 sets of 10 lunges with each leg. If this seems too easy for you, try walking lunges.
  • It works pretty much the same, except instead of going to the starting position, you treat the ballroom like a step – so you bring your back foot forward as you slowly rise up, and then switch leg position for the next one.
  • Walking lunges are harder to do since you’re using more muscles, so start with 3 sets of 5 reps and work your way up.

Toe Touches

  • Lie flat on an exercise mat, extending your arms straight back behind your head.
  • Fully extend your legs also. This is the start position.
  • Bend at your waist and at the same time, raise your legs and arms to meet in a closed jackknife position. Exhale as you do this.
  • At this point, your legs should remain fully extended at between 35-45 degrees from the floor.
  • Your arms should be fully extended, parallel to your legs.
  • Your upper body should be raised off the floor.
  • Return to the start position by lowering your arms and legs back to the floor, exhaling as you do so.

Plank Hip Twist

  • Same as regular planks only this time you should slowly twist your left hip till it touches the mat and then returns to the starting position.
  • After that repeat it on the other side. Repeat it ten times on both sides.

Bicycle Crunch

  • Lie back on the floor and bring your hands behind your head.
  • Then you need to bend your legs at an angle of approximately 45 degrees and bring your right knee to your chest while simultaneously straightening your left leg.
  • Next, you need to rotate your torso and bring your right elbow to your left knee.
  • Then repeat after switching to the other side.

Push-Up

  • Get into position by placing your hands flat on the floor, directly below your shoulders.
  • Extend your legs out behind you, with only your toes and balls of your feet touching the floor.
  • Hold your body up and keep your back straight by tightening your abdominal muscles.
  • Your neck and head should be bent slightly back.
  • Lower your chest towards the ground by bending your elbows until your chest is just above the ground or you feel a stretching of your chest and shoulders.
  • Hold for a count of one.
  • Press upwards from your chest and shoulders, straightening your arms as you return to the starting position.
  • Hold for a count of one.

One-Arm Dumbbell Row

  • Start on your fours and take a dumbbell with one hand.
  • Pull the resistance straight up to the side of your chest, keeping your appearing arm close to your side and keeping the torso stationary.
  • Hold this position for several seconds and then bring back the dumbbell to the floor.
  • Repeat this ten times with both arms.

Donkey Kicks

  • Get on all fours so that your hands are shoulder-width apart and your knees are straight below your hips.
  • Bracing your abdomen and keeping your knee bent lift one leg up behind you until it is in line with your body and your foot is parallel to the ceiling.
  • Keep a 90-degree bend with your moving leg.

Single-Leg Glute Bridge

  • 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 ground, lift your hips until your extended leg forms a straight line with your back.
  • Repetitions: 12 to 20 repetitions with each leg.