Workout 7

Build a solid foundation for your fitness journey with this beginner-friendly strength training program. Focus on mastering essential exercises with correct form to improve strength, stability, and confidence. Perfect for all fitness levels, this workout emphasizes technique, controlled movements, and progressive overload to help you unlock your full potential.

Exercises in This Workout

1. 1

   Dead Bug

   37slow

   coreshoulders
2. 2

   Helicopters (Prone Chest Openers)

   33slow

   chestshoulders
3. 3

   Plank Walk Up

   16slow

   full bodyhamstrings
4. 4

   Chest Press (Round 1)

   51smedium

   chesttriceps
5. 5

   Chest Fly (Round 1)

   50smedium

   chestshoulders
6. 6

   Bent Over Row (Round 1)

   54smedium

   upper backbiceps
7. 7

   Reverse Fly (Round 1)

   49smedium

   upper backshoulders
8. 8

   Rest

   41slow

   full body
9. 9

   Chest Press (Round 2)

   44smedium

   chesttriceps
10. 10

    Chest Fly (Round 2)

    53smedium

    chestshoulders
11. 11

    Bent Over Row (Round 2)

    40smedium

    upper backbiceps
12. 12

    Reverse Fly (Round 2)

    52smedium

    upper backshoulders
13. 13

    Rest

    39slow

    full body
14. 14

    Chest Press (Round 3)

    48smedium

    chesttriceps
15. 15

    Chest Fly (Round 3)

    51smedium

    chestshoulders
16. 16

    Bent Over Row (Round 3)

    44smedium

    upper backbiceps
17. 17

    Reverse Fly (Round 3)

    56smedium

    upper backshoulders
18. 18

    Rest

    36slow

    full body
19. 19

    Chest Press (Round 4 - Eccentric Focus)

    44shigh

    chesttriceps
20. 20

    Chest Fly (Round 4 - Eccentric Focus)

    56shigh

    chestshoulders
21. 21

    Bent Over Row (Round 4 - Pause/Eccentric)

    57shigh

    upper backbiceps
22. 22

    Reverse Fly (Round 4 - Pause/Eccentric)

    56shigh

    upper backshoulders
23. 23

    Rest

    31slow

    full body
24. 24

    Front Lunge to Reverse Lunge (Right Leg - Round 1)

    58smedium

    quadsglutes
25. 25

    Front Lunge to Reverse Lunge (Left Leg - Round 1)

    59smedium

    quadsglutes
26. 26

    Crab Walks (Round 1)

    34smedium

    glutesouter thighs
27. 27

    Rest

    32slow

    full body
28. 28

    Front Lunge to Reverse Lunge (Right Leg - Round 2)

    58smedium

    quadsglutes
29. 29

    Front Lunge to Reverse Lunge (Left Leg - Round 2)

    57smedium

    quadsglutes
30. 30

    Crab Walks (Round 2)

    45smedium

    glutesouter thighs
31. 31

    Rest

    29slow

    full body
32. 32

    Front Lunge to Reverse Lunge (Right Leg - Round 3)

    2 minmedium

    quadsglutes
33. 33

    Front Lunge to Reverse Lunge (Left Leg - Round 3)

    58smedium

    quadsglutes
34. 34

    Crab Walks (Round 3)

    34smedium

    glutesouter thighs
35. 35

    Split Lunge Stretch (Right)

    25slow

    quadshamstrings
36. 36

    Split Lunge Stretch (Left)

    22slow

    quadshamstrings
37. 37

    Forward Fold / Calf Stretch

    18slow

    hamstringscalves
38. 38

    Standing Quad Stretch (Right)

    14slow

    quads
39. 39

    Standing Quad Stretch (Left)

    20slow

    quads

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Frequently Asked Questions