FitBot

3-Day Beginner Workout Plan (No Equipment) Day 1: Full Body - 10 Bodyweight Squats - 10 Knee Push-ups - 15-Second Plank - 10 Glute Bridges - Repeat 2 rounds Day 2: Rest or Light Activity (e.g., walking) Day 3: Upper Body & Core - 10 Wall Push-ups - 15-Second Side Plank (each side) - 10 Arm Circles (each direction) - 15 Bicycle Crunches - Repeat 2 rounds Day 4: Rest or Light Activity Day 5: Lower Body & Core - 10 Lunges (each leg) - 15-Second Glute Bridge Hold - 10 Standing Calf Raises - 15-Second Plank - Repeat 2 rounds Days 6 & 7: Rest Tips: Rest 30 secs between exercises. Focus on form. Increase reps slightly as you improve.

If you experience sharp chest pain when running, you should stop running immediately and seek medical evaluation to rule out any serious conditions. Be alert to emergency signs such as severe or pressure-like pain, pain spreading to your arm or jaw, shortness of breath, or fainting—if these occur, seek emergency care right away. Until you get medical clearance, avoid running and strenuous exercise. Instead, engage in gentle walking and mobility/stretching sessions of 10–20 minutes daily to maintain some activity without strain. Once cleared by your healthcare provider, follow a gradual return-to-run plan: - Start with 2 weeks of low-impact cardio (e.g., walking, cycling). - Then begin walk/run intervals: 1–2 minutes of running followed by 4 minutes of walking, for a total of 20–30 minutes, 3 times per week. - Gradually increase running intervals by 10–20% each week. Incorporate strength and core exercises to support your running, such as planks, bridges, and bodyweight squats. Prioritize your health and follow medical advice carefully before resuming full exercise.

Here is a personalized general workout plan to get started: Warm-up (5-10 minutes): - Light jogging or brisk walking - Dynamic stretches: arm circles, leg swings, hip circles Main Workout (3 rounds): 1. Bodyweight squats - 15 reps 2. Push-ups - 10-15 reps (modify by doing on knees if needed) 3. Plank - hold for 30 seconds 4. Glute bridges - 15 reps 5. Jumping jacks - 30 seconds Rest 60 seconds between rounds. Progression: Each week, increase reps by 5 or add an extra round. Cool-down (5 minutes): - Gentle stretching focusing on legs, arms, and back - Deep breathing exercises This plan is suited for beginners to build strength and endurance. Adjust as needed and stay consistent for best results.