Top 4 Week No-Gym Beginner’s Workout Plan

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The best four week workout plan

Without equipment, no problem! Never miss a workout because you can not get to the gym, check out this Beginner’s Workout Plan!

These trainings of the Beginner’s Workout Plan were designed specifically for someone who once had little experience exercising but who would like to be a little healthier in their lives. These are perfect as you do if you understand the importance of exercise and have fitness goals to be more active.

This training plan lasts 4 weeks. It consists of 6 different exercises grouped into 2 simple exercises that gradually and progressively complement each other over the period of one month. In the end, you should be able to do more than double the amount you started with!

If you have completed LEVEL ONE of the Beginner’s Workout Plan, you are ready to go to LEVEL TWO.
The best four week workout plan
Training plan instructions:
1. Jumping Jacks. Keep your knees slightly bent and land gently on the balls of your feet. Engage your core and glutes and keep your knees in line with your hips and feet. Keep the arms extended and the elbows lost throughout the exercise, and maintain a constant and smooth breathing pattern.

2. Push Ups. When doing the push-up exercise, focus on keeping your head aligned with your torso and your torso in line on your hips. Relate your core muscles, keep your body in a straight line and exhale while backing up. Remove the pressure from the wrists and place it on the outside of your hands.

3. Squats. When doing squats, keep your back aligned, keeping the chest up and hips back. Do not allow the knees to extend beyond the fingers and press with the heels of the feet. Inhale to sit down and exhale to get out.

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4. Sit Ups. When doing squats, keep your abs busy, your chest open and your shoulders, neck and back relaxed. Breathe as you squeeze and use only your abdominal strength to lift your torso. Inhale slowly to return to the initial position, rotating the spine one vertebra at a time.

5. Lunges. Just like doing lunges, keep your weight on the front heel and make sure that when you are flexing the front knee, the thigh and the leg form a 90 degree angle. Keep your feet at hip height throughout the exercise, do not put one foot in front of the other. Breathe while releasing and maintain a smooth and steady rhythm.

6. Burpees. Keep your back straight and your core occupied all the time and maintain a natural and regular breathing pattern throughout the exercise. When done incorrectly, burpees can put your body at risk of injury.

This article and Beginner’s Workout Plan does not constitute medical advice. If you are concerned about your health, talk to your doctor.