A beginners workout to build muscle at home. 3 sessions a week, each lasting 90 minutes.
Warm-up:
Jog in place: 5 minutes
Arm circles: 2 sets of 15 reps (forward and backward)
Bodyweight squats: 2 sets of 15 reps
Main Workout:
Push-ups: 4 sets of 12 reps
Bodyweight squats: 4 sets of 15 reps
Pull-ups (if you have a pull-up bar): 4 sets of 8 reps (if you can't do pull-ups, substitute with bent-over rows using a backpack filled with books or water bottles)
Plank: 3 sets, hold for 30-60 seconds each
Cardio Finisher:
High knees: 3 sets of 1 minute
Mountain climbers: 3 sets of 1 minute
Jumping jacks: 3 sets of 1 minute
Cool Down:
Stretching: Focus on all major muscle groups for 10-15 minutes
Warm-up:
Leg swings: 2 sets of 15 reps (each leg)
Jumping jacks: 3 sets of 1 minute
Hip circles: 2 sets of 15 reps (each direction)
Strength Circuit:
Glute bridges: 4 sets of 15 reps
Bulgarian split squats: 4 sets of 12 reps (each leg)
Russian twists: 4 sets of 20 reps (use a backpack filled with books or water bottles for added resistance)
Bicycle crunches: 4 sets of 20 reps (each side)
Cardio Finisher:
Lateral lunges: 3 sets of 12 reps (each leg)
Squat jumps: 3 sets of 1 minute
Plank with leg lifts: 3 sets of 12 reps (each leg)
Cool down:
Stretching: Focus on legs and core for 10-15 minutes
Warm-up:
Arm circles: 2 sets of 15 reps (forward and backward)
Shoulder taps: 2 sets of 15 reps (each shoulder)
Arm swings: 2 sets of 15 reps (each arm)
Strength Circuit:
Tricep dips using a sturdy chair or elevated surface: 4 sets of 12 reps
Pike push-ups: 4 sets of 10 reps
Superman (back extension): 4 sets of 15 reps
Plank with shoulder taps: 4 sets of 15 reps (each shoulder)
Cardio Finisher:
Burpees: 3 sets of 1 minute
Spiderman crawls: 3 sets of 1 minute
Plank jacks: 3 sets of 1 minute
Cool Down:
• Stretching: Focus on upper body and core for 10-15 minutes
Workout notes for Melody
Remember to stay hydrated throughout your workouts and listen to your body.
If any exercise causes pain beyond normal muscle fatigue, stop immediately and consult with a fitness professional.
Additionally, ensure you're getting adequate nutrition and rest to support muscle growth and recovery.