A Simple Workout Routine for Beginners
Warm-Up (3-5 mins) March in place – 1 minute Arm swings – 1 minute (swing arms forward and back) Leg stretches – 1 minute each leg (gently stretch your quads and hamstrings) Main Workout (15-20 mins) 1. Chair Squats – 2 sets of 10 reps Stand in front of a chair, lower your hips like you're about to sit, then stand back up. 2. Wall Push-Ups – 2 sets of 8-10 reps Stand facing a wall, place hands on the wall, and lower your body towards it, then push back. 3. Step-Back Lunges – 2 sets of 10 reps (5 each leg) Step one leg back, lower your body slightly, and return to standing. 4. Knee Plank – Hold for 20-30 seconds Start in a plank position but with your knees on the ground for extra support. 5. Glute Bridges – 2 sets of 12 reps Lie on your back, knees bent, and lift your hips towards the ceiling, then lower them back down. Cool-Down (5 mins) Light stretches for arms and legs Hold each stretch for 15-20 seconds Breathe deeply and relax