Beginner exercise routine: week 4
Welcome back to your exercise routine! Here’s your fourth and final week of the routine. We’ve got the 7 exercises you tried last week, plus 2 new movements to try.
In each weekly workout, complete 1 set of each exercise slowly with good form, and then move on to the next exercise. Rest as much as needed between exercises.
Exercise 1: Arm circles
- Do 10 reps in each direction.
Exercise 2: Bird dog
- Do 8 reps on each side.
Exercise 3: Squats
- Do 10 reps.
Exercise 4: Tricep dips
- Do 10 reps.
Exercise 5: Bridge
- Do 12 reps.
Exercise 6: Forward lunge
- Do 8 reps on each leg.
Exercise 7: Push up modified from bench
- Do 6-12 reps.
- You can use a bench, chair, or other stable surface.
Exercise 8: Plank
- Hold 20-50 seconds.
Exercise 9: Downward dog
- Hold 20-50 seconds.
Cool-Down: Spend 2-5 minutes doing some light stretching.
Missed last week's workout? You can find it here.
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This content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.