Beginner Bodyweight Programme

Welcome to the Play Fitness Club Beginner Bodyweight Programme

Say hello to our "Beginner Bodyweight Workout," designed to help you shed weight, build muscle, and enhance overall well-being without the need for equipment or a gym membership. Bodyweight exercises efficiently target multiple muscle groups, elevating your heart rate and burning calories. Best of all, you can perform this workout anywhere – whether at home, in your bedroom, or at the park. All it requires is just three days a week, proving that quality training trumps quantity.

Exercise does not have to be the complicated influencer nonsense you will find on social media. Just start with this and see where it takes you!

This beginner-friendly routine can be completed in just 20 minutes (excluding the warm-up).

Warm Up:

Prioritise your safety by dedicating 5-10 minutes to warming up. Skipping this step heightens the risk of injury, so get your body primed for action. You can jog on the spot, perform push-ups, take a brisk walk, or climb stairs to elevate your heart rate and break a sweat.

The Exercises:

Perform exercises 1–6 sequentially, resting for 30 seconds between each.
This constitutes one circuit.
Aim to complete four circuits, taking a 90-second break between each.
Once done, spend 5-10 minutes stretching. Please!

• High Knees (45 seconds)

• Push-Ups (10 reps)

• Lunges (20 reps – 10 per leg)

• Squats (12 reps)

• Plank (hold for 30 seconds)

• Glute Bridge (12 reps)

Technique:

Mastering proper technique is essential, especially for beginners. Exercises like squats and push-ups demand correct form to prevent injuries and build strength effectively. Cultivate good habits early on to avoid setbacks down the road.

To keep progressing, employ the principle of progressive overload – gradually increasing exercise intensity over time. You can adjust reps, circuits, or rest periods to challenge yourself.

In the meantime, stick to this programme at least three days a week for consistent results. Your commitment will pay off, and progress will become evident in no time. Have fun with it, we aren’t videoing you for instagram! This is forYOU.

Best of luck.

P.S. Make it enjoyable by cranking up your favourite tunes and embracing the sweat!

Exercise Instructions:

High Knees:

• Run in place, lifting your knees as high as possible.
  
  Push-Up:

• Position your hands slightly wider than shoulder-width apart and lower your body until your chest nearly touches the ground. Keep your body straight by engaging your glutes and core. Beginners can start with wall push-ups if regular push-ups are challenging.

  Lunges:

• Maintain an upright posture as you step forward with one leg, lowering your hips until both knees are at 90-degree angles. Ensure your front knee stays above your ankle and your weight remains in your heels. Push back to the starting position.

  Squat:

• Stand with feet shoulder-width apart and arms extended. Initiate the squat by pushing your hips back and bending your knees while keeping your chest up and back straight. Your weight should be on your heels. Return to the starting position by pushing through your heels.

  Plank:

• Assume a push-up position on your forearms, with elbows under shoulders and body forming a straight line from head to heels. Hold the position for 30 seconds, engaging your entire body.

  Glute Bridge:

• Lie on your back with knees bent and feet flat on the ground. Lift your hips, forming a straight line from shoulders to knees. Focus on engaging your core and glutes. Lower your hips back to the ground with control.

Remember to prioritise proper form and technique to maximise effectiveness and minimise the risk of injury.

Go and Play!