Workouts: Beginner to Heavy lifting

Beginner 10-Minute Workout

Start Strong — No Equipment: A simple, low-impact routine designed for absolute beginners. Perfect for building consistency and confidence. Workout List (10 min):

1. March in place – 1 min

2. Bodyweight squats – 45 sec

3. Wall push-ups – 45 sec

4. Standing knee raises – 45 sec

5. Arm circles – 1 min

6. Glute bridge – 45 sec

7. Seated leg extensions – 45 sec

8. Standing side bends – 45 sec

9. Calf raises – 45 sec

10. Stretch / breathe – 1 min

⚡ Section 2: Intermediate 10-Minute Workout

Level Up Your Strength and Cardio: A moderate challenge for those who want more intensity — improving endurance and tone. Workout List (10 min):

1. Jumping jacks – 1 min

2. Push-ups – 40 sec

3. Squat + front kick – 40 sec

4. Mountain climbers – 40 sec

5. Plank shoulder taps – 40 sec

6. Reverse lunges – 40 sec

7. High knees – 40 sec

8. Side planks – 20 sec each side

9. Superman hold – 40 sec

10. Stretch – 1 min

🤸 Section 3: Bodyweight-Only Workout

Build Strength Anywhere: Just you and gravity — no gym, no excuses. Workout List:

1. Jump squats – 40 sec

2. Push-ups – 40 sec

3. Lunges – 40 sec

4. Plank – 40 sec

5. Tricep dips – 40 sec

6. Side plank dips – 40 sec

7. Burpees – 40 sec

8. Flutter kicks – 40 sec

9. Wall sit – 40 sec

10. Stretch – 1 min

🏋️‍♂️ Section 4: Heavy Lifting Routine (Gym-Based)

Train Hard. Lift Smart: For those who want to develop muscle and real strength — ideal for experienced lifters. Day 1: Bench press, incline dumbbell press, shoulder press, tricep dips. Day 2: Squats, deadlifts, split squats, calf raises. Day 3: Pull-ups, barbell row, curls, face pulls.

🧘 Section 5: 15-Minute Yoga Flow

Stretch. Breathe. Reset: Calm your mind and improve flexibility with this simple, soothing yoga sequence. Routine:

1. Seated pose + deep breaths – 1 min

2. Cat-Cow – 2 min

3. Downward Dog – 1 min

4. Warrior I + II – 2 min each side

5. Triangle pose – 1 min each side

6. Child’s Pose – 2 min

7. Seated Forward Fold – 2 min

8. Supine Twist – 1 min each side

9. Savasana – 2 min

🌞 Section 6: Warm-Up + Meditation

Start Mindfully. End Peacefully: A quick way to wake up your body and calm your mind before or after your workout. Warm-Up (3 min):

• Arm circles, hip circles, light jog, torso twist, deep squats.

Meditation (2 min):

• Sit still, close eyes, inhale for 4 counts, hold for 2, exhale for 6. Focus on breath and positive energy.