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Certainly! Starting a resistance training program can be exciting and beneficial for your overall fitness. Here's a 7-day workout plan designed to ease you into resistance training, focusing on different muscle groups each day while allowing for adequate recovery:

Day 1: Full Body Circuit

• Warm-up: 5-10 minutes of light cardio (e.g., brisk walking, jogging).
• Circuit: Perform each exercise for 3 sets of 12-15 repetitions, resting 1 minute between sets.
  1. Bodyweight Squats
  2. Push-ups (or knee push-ups if needed)
  3. Bent-Over Rows (using dumbbells or resistance bands)
  4. Plank (hold for 30 seconds to 1 minute)
• Cool-down: Stretch major muscle groups (quads, hamstrings, chest, back).

Day 2: Active Recovery

• Activity: 30 minutes of light activity (walking, swimming, yoga).
• Focus: Allow muscles to recover while staying active.

Day 3: Lower Body Strength

• Warm-up: 5-10 minutes of light cardio.
• Strength Exercises: Perform 3 sets of 12-15 repetitions each.
  1. Goblet Squats (with a dumbbell or kettlebell)
  2. Lunges (alternating legs)
  3. Glute Bridges (on the floor or using a stability ball)
• Cool-down: Stretch lower body muscles.

Day 4: Active Recovery or Rest

• Activity: Light activity or complete rest.

Day 5: Upper Body Strength

• Warm-up: 5-10 minutes of light cardio.
• Strength Exercises: Perform 3 sets of 12-15 repetitions each.
  1. Dumbbell Bench Press (or chest press with resistance bands)
  2. Dumbbell Rows (or resistance band rows)
  3. Dumbbell Shoulder Press (or resistance band shoulder press)
• Cool-down: Stretch upper body muscles.

Day 6: Core and Stability

• Warm-up: 5-10 minutes of light cardio.
• Exercises: Perform each exercise for 3 sets, holding for 30 seconds to 1 minute each.
  1. Plank Variations (front plank, side plank)
  2. Russian Twists (with or without weight)
  3. Bird-dog (alternate sides)
• Cool-down: Stretch core muscles.

Day 7: Flexibility and Mobility

• Activity: Yoga or stretching routine focusing on flexibility and mobility.
• Duration: 30-45 minutes.
• Focus: Enhance flexibility and promote recovery.

Notes:

• Progression: Start with lighter weights or resistance bands. Increase weight gradually as exercises become easier.
• Rest: Listen to your body. If you feel sore or fatigued, take an extra rest day or choose light activity.
• Hydration and Nutrition: Drink plenty of water and maintain a balanced diet to support your workouts.

Adjust the weights and intensity based on your fitness level and comfort. This plan provides a balanced approach to starting resistance training while ensuring adequate recovery and variety in workouts.

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