If you don’t have money to go to the gym or you don’t want to go to the gym but want to build your muscles as soon as possible, here is an easy-to-follow guide for you. In this article, we will discuss the 30-Day Full Body Workout Challenge for Beginners 2024.
With the help of these simple full-body workouts at home without equipment guides, you will be able to notice your muscle-building journey more and more effectively. So, without wasting any further time, let’s dive into our topic: 30-Day Full Body Workout Challenge for Beginners 2024.
Overview
If we took an overview of these full body workout exercises it would hardly take 35 to 45 minutes to complete. And the level of these exercises would be beginner to intermediate. There is no special equipment required for these full body workout exercises, all you need is just a pair of dumbbells. You can do this at your home easily.
Warm-up
The first thing to do is to let your body know you are going to train it. Firstly you have to do a simple warmup of around 5 to 10 minutes to let your body heat up and your muscles relax ready for your full-body workout. For warmup, you can also try lunges or active stretching.
Full Body Workout
For performing a full-body workout you have to use various variations of exercises for training your upper body part as well as lower body parts. We will provide you complete exercises and their forms in this article. So just read and stay connected.
Push-Ups
Push-ups are one of the best exercises to train your upper body and also it doesn't require any kind of weight or equipment. All you need is just your body weight to perform this exercise. It has a great impact on building your chest and apart from your chest this exercise also targets your shoulders, triceps, and back. This will make your upper body look like a beast and perfectly V-shaped.
How To Do: To perform Push-ups you have to follow the above video. Your chest should be straight and your hand should be well-maintained targeting your chest muscles. You have to perform 3 sets of 15 repetitions and you can gradually increase it day by day.
Pull-Ups
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Pull-ups are highly preferable and very effective exercise in your full-body workout routine. Without this exercise, you can't train your back muscles perfectly. This exercise is specifically designed for targeting back muscles and apart from back muscles. It also targets your forearms, and biceps so that your upper body looks like a beast.
How to Do: To start with a pull-up, first you have to place your hands slightly wider than shoulder-width apart and hold a pull-up bar with your palms tightly. Withholding the bar tightly, you have to hang for a second. To maintain a straight body, you have to squeeze your back muscles and start pulling your chest towards the bar. After your chest touches the bar, hold for a second and get back to the starting position. Continue the same steps. You have to perform 3 sets of 15 repetitions and you can gradually increase it day by day.
Dumbbell Shoulder Press
Dumbbell Shoulder Press is a very easy and specially designed exercise to target your shoulder muscles completely. With the help of this exercise in your full-body workout routine you can shape your shoulders like a big rock. Dumbbell Shoulder Press not only targets your shoulder muscles but also targets your wrist and forearms. It provides a smooth and tough texture on your arms that looks very amazing when you do it regularly.
How to Do: To perform this exercise you need to sit on a straight bench and take dumbbells in both of your hands. As per the above video, you have to move the dumbbells in an upward direction by balancing them to target your shoulder muscles. Repeat this exercise as same. You have to perform 3 sets of 12 repetitions and can gradually increase it day by day.
Dumbbell Bicep Curl
Dumbbell Bicep Curl is one of the most interactive exercises for training your biceps muscles. This exercise is very effective so you have to take care while performing this exercise as it can lead to injury as well. Basically, the Dumbbell Bicep Curl targets your bicep and forearm muscles making it the perfect texture for your biceps.
How to Do: For performing dumbbell bicep curl you have to stand straight holding the dumbbells with your palm. After holding it, move the dumbbells upward having balance as shown in the above video. Continue this exercise as same. You have to perform 3 sets of 8 repetitions and can gradually increase it day by day. Please note that the bicep muscle is very soft in nature so, start with light weight and gradually increase it.
Dumbbell Triceps Kickbacks
Dumbbell Triceps Kickbacks are very easy exercises for training your triceps muscles. Triceps muscles cover a large part of your arm so, training this muscle perfectly is very important in your full-body workout routine. This Dumbbell Triceps Kickbacks exercise will directly target your triceps muscles perfectly.
How to Do: For performing Dumbbell Triceps Kickbacks all you have to do is stand straight by holding the dumbbells in both hands. Then bend slightly down till your body posture looks like in the above video. Then do an action of throwing back these dumbbells as shown in the video. You have to perform 3 sets of 12 repetitions and can gradually increase it day by day.
Squats
Squats are the first and universal exercise for training your thigh muscles. The thigh muscle is the longest in your body, and training this muscle should be your first priority. By adding squats exercise in your full-body workout exercises, you will be able to target your thigh muscles and make your body stronger.
How to Do: This is a very simple exercise, so all you need is just to straight stand by placing your legs parallel and maintaining some space between them. Then just you need to sit down and sit up as shown in the above video. You have to perform 3 sets of 25 repetitions and can gradually increase it day by day. Please note that this exercise targets the biggest muscle in your body so after doing this exercise you may feel pain in your legs. To resolve this please take the proper amount of protein regularly.
Safety and Precautions
While performing these full-body workout exercises, there might be a possibility of having multiple injuries in your muscles if performed wrong. So please perform all the exercises carefully according to the guide given above and if you face any kind of difficulty or muscle injury for a long, please contact your healthcare professionals as soon as possible.
Muscle Recovery
Muscle Recovery is a very important part of your muscle building. When to start training your muscles every day, your muscle fiber breaks down for forming and increasing the size of muscles. But for that, your muscle needs recovery. Whenever you finish your workout, you can take a cold shower to reduce muscle inflammation along with that you have to take proper protein per gram of your body weight. Apart from these, you have to take at least 8 hours of sound sleep for muscle recovery. Please note that, without recovery of muscle, you don't have to perform the exercise again and again.
Conclusion
In Conclusion, this article provides you a complete knowledge and a guide for 30 30-day full-body workout challenges for beginners in 2024. By following these simple steps you will be able to see the differences in your muscle-building journey If you feel anything to share with us, you can do it by sending it on our mail clarityexpertise@gmail.com. Hope this article is helpful for you!!!