7-Day Workout Plan for Beginners.

Certainly! It's important to start slowly and gradually increase the intensity of your workouts to allow your body to adapt to resistance training. Here's a 7-day beginner-friendly workout plan that targets different muscle groups:

**Day 1: Full Body Workout**
1. Squats: 3 sets of 10 reps
2. Push-ups: 3 sets of 10 reps
3. Bent-over Rows: 3 sets of 10 reps
4. Plank: 3 sets, hold for 30 seconds each

**Day 2: Rest or Light Cardio**
Take a day off or engage in light cardio activities such as walking, cycling, or swimming for 20-30 minutes.

**Day 3: Lower Body Focus**
1. Lunges: 3 sets of 12 reps (each leg)
2. Leg Press (if available): 3 sets of 12 reps
3. Calf Raises: 3 sets of 15 reps
4. Glute Bridges: 3 sets of 12 reps

**Day 4: Rest or Light Cardio**

**Day 5: Upper Body Focus**
1. Dumbbell Bench Press: 3 sets of 10 reps
2. Lat Pulldowns: 3 sets of 10 reps
3. Overhead Shoulder Press: 3 sets of 12 reps
4. Bicep Curls: 3 sets of 12 reps

**Day 6: Cardio and Core**
1. Cardio of your choice (running, cycling, or jumping jacks): 30 minutes
2. Plank variations: 3 sets, hold for 30 seconds each
3. Russian Twists: 3 sets of 15 reps (each side)

**Day 7: Active Rest or Light Yoga**
Engage in activities like walking, gentle yoga, or stretching to promote recovery and flexibility.

Remember to warm up before each workout with 5-10 minutes of light cardio and dynamic stretches. Cool down with static stretches after each session. Listen to your body and adjust the weights or intensity as needed. As you progress, you can gradually increase the difficulty and add more challenging exercises to your routine. It's always a good idea to consult with a fitness professional or healthcare provider before starting a new workout program, especially if you have any existing health concerns.