4 Week No-Gym Beginner’s Workout Plan Level 1

This program is designed for people who don’t have much experience in exercising and don’t want to go to the gym.

This workout plan is 4 weeks long. Them consists of 6 different exercises grouped into 2 simple workouts which gradually and progressively build upon themselves throughout the one-month period. Of the end you should be able to do more than twice the amount you
began with!



Keep the knees slightly bent and land softly on the balls of your feet. Engage your core and glutes and maintain your knees in line with your hips and feet. Keep your arms extended and your elbows lose during the entire exercise and maintain a steady and smooth breathing pattern.


Start on your hands and knees with your hands underneath your shoulders. Then come onto the balls of your feet and the heels of your hands, and then walk the feet back until you are in the plank position. Bend your elbows, lowering your body down. Then slowly push yourself back up to the starting position.


Start with your shoulders wide apart and your legs as well. Keep your back straight as you go down with your butt as you ware sitting. Hold it for a few seconds and then go up in the initial position.


As doing sit-ups, keep your abs engaged, your chest opens and your shoulders, neck and back relaxed. Breathe out as you crunch and use only your ab strength to lift your torso up. Inhale for you slowly return to the starting position, rolling your spine one vertebrae at a time.


Start the exercises standing with your feet shoulder-width apart and your hands on your hips. Then step forward with one leg and flex your knees until your rear knee nearly touches the floor. After that, bring your body back. Switch legs and Repeat it 20 times


Stand straight, then bend your knees with your hands touching the ground. Next position yourself in a push-up position, do a push-up and they raise again in the initial position with your hands up in the air.

Source: Fit And Healthy 24

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