BEGINNER WORKOUT

Beginner Workout

Type: Lose Weight

Equipment:

Wall

Chair

Dumbbell

Advantage:

Designed for obese people, easy to do minimal equipment

8 weeks program

30 - 45 mins

Alternate Days (3 times/week)

Beginner Workout

2 Cycles

1. Bodyweight Squat
5 reps

2. Knee Push Up
5 reps

3. 10s Wall Sit
5 reps

4. Chair Dips
5 reps

5. Chair Dips
5 reps

6. Dumbbell Curls
(4kg and below)
5 reps

Things to Take Note

Complete 5 reps for each exercise
Rest 1-2 minute between cycle
Complete All 6 exercise = 1 cycle
Increase reps up to 8 reps for higher intensity
Increase cycle up to 4 cycles for higher intensity
Do not eat atleast 1 hour before workout
Do not drink too much water before workout