Welcome to WorkoutPlanPro.com! Are you new to working out or simply don't have the time to go to the gym? You're in the right place. In this article, we'll walk you through a 3-day home workout plan that's perfect for beginners.
Note: Before starting any new workout regimen, it's important to consult a fitness professional to ensure that it's appropriate for you.
For just $5, we generate a personalised workout plan, based on your preferences. Fill out the 1-minute survey, and we will take care of the rest.
Get startedDay 1 is all about introducing you to a full-body workout. A full-body workout is essential for hitting all the major muscle groups and kickstarting your fitness journey.
| Exercise | Sets | Reps/Duration (Unit) | Instructions |
|---|---|---|---|
| Push-Ups | 3 | 10-15 reps | Start in a plank position and lower your body until your chest nearly touches the floor. Push yourself back up. |
| Squats | 3 | 12-15 reps | Stand with your feet shoulder-width apart. Lower your body as if sitting in a chair, then push back up. |
| Plank | 2 | 30-40 seconds | Keep your body in a straight line and hold the position. |
| Jumping Jacks | 3 | 20 reps | Start standing, jump and separate your legs while clapping overhead. Return to starting position. |
On Day 2, we focus on getting your heart rate up while also strengthening your core. Cardio and core workouts help improve stamina and build abdominal muscles.
| Exercise | Sets | Reps/Duration (Unit) | Instructions |
|---|---|---|---|
| High Knees | 3 | 20 reps | Run in place, bringing your knees as high as possible with each step. |
| Bicycle Crunches | 3 | 12-15 reps | Lie on your back, bring your knees toward your chest and pedal your legs as if you are cycling. |
| Mountain Climbers | 3 | 20 reps | Start in a plank position and draw your knees into your chest one at a time, as if climbing. |
| Burpees | 2 | 10 reps | From a standing position, drop into a squat, kick your feet back into a plank, and then jump up from the squat. |
For just $5, we generate a personalised workout plan, based on your preferences. Fill out the 1-minute survey, and we will take care of the rest.
Get startedDay 3 focuses on upper body strength and flexibility. Strengthening your upper body is crucial for daily activities, while flexibility exercises help you cool down and improve range of motion.
| Exercise | Sets | Reps/Duration (Unit) | Instructions |
|---|---|---|---|
| Bicep Curls | 3 | 12-15 reps | Use household items as weights, curl your arms towards your shoulders. |
| Tricep Dips | 3 | 10-12 reps | Use a sturdy chair, lower your body down and push back up. |
| Shoulder Shrugs | 2 | 15-20 reps | Stand upright, lift your shoulders towards your ears and lower them. |
| Stretching | 1 | 5-10 minutes | Perform a series of stretches focusing on your arms, legs, and back. |
Congratulations on completing the 3-day home workout plan! This is just a starting point, and there's so much more to explore in the world of fitness. Stay tuned for more exciting workout plans and fitness tips!
Note: If you're looking to take your workout routine to the next level, don't forget to check out our Pro Plan for a tailored experience!