beginner level

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Perform three days a week with one day of rest between workouts (i.e., Monday, Wednesday, Friday).

For optimal results, each exercise should challenge your muscles. However, you first should start with lighter weights till you properly learn each movement pattern. Once mastered, select the amount of weight that causes you to fatigue during the specified reps below. For example, if an exercise calls for 12 reps your goal it to find a weight that causes you to fatigue during the 12th rep in proper form. As you get stronger you should increase the weight for the best outcome.

This 10-minute workout consists entirely of bodyweight strength exercises such as a plank, push-up, squat, and jumping jacks. And you can alter any of the moves to suit your mood. Moving through these simple but highly effective exercises will help you become more aware of your form and will prepare you for more difficult variations as you gain strength.

Tip: Team up with a friend and do the workout together. It'll be more enjoyable if you have someone sweating (and cheering!) alongside you. Don't forget to save the pin at the bottom for later use.

Meanwhile, if you're looking for more, you can find all of our workouts right here, using our workout finder, which has them organized by workout type, body part-targeted, equipment, and length.

Use proper form. Take time to learn how to properly perform each exercise. Lifting weights effectively requires you to move through the entire range of motion without pain. The better your form, the less likely you are to injure yourself. If you can't maintain good form, reduce the weight, or the number of repetitions. Remember that proper form is important even when picking up weights or returning them to the rack.

If you're unsure whether you're performing an exercise correctly, seek advice from a personal trainer or other fitness professional.

Please consult with a doctor before starting any workout or fitness program. This is especially important if you haven't exercised in a long time, if you have any health concerns, if you're pregnant, or if you're an older adult. Please speak with your doctor to determine the amount of exercise that is appropriate for you.

Week 1

Rest day!

Rest day!

Rest day!

Rest day!

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