Workout Proposal for Improving Body Composition (Beginners)

Workout Proposal 1

Day 1: Full-Body Strength Training

Squats: 3 sets of 10-12 reps

Push-ups: 3 sets of 10-12 reps

Bent-Over Rows: 3 sets of 10-12 reps

Dumbbell Shoulder Press: 3 sets of 10-12 reps

Plank: Hold for 30 seconds to 1 minute

Russian Twists: 3 sets of 10-12 reps per side

Day 2: Cardio and Core

Brisk Walking or Jogging: 20-30 minutes

Bicycle Crunches: 3 sets of 10-12 reps per side

Mountain Climbers: 3 sets of 10-12 reps per side

Leg Raises: 3 sets of 10-12 reps

Side Planks: Hold for 30 seconds to 1 minute per side

Day 3: Full-Body Strength Training

Lunges: 3 sets of 10-12 reps per leg

Dumbbell Chest Press: 3 sets of 10-12 reps

Lat Pulldowns: 3 sets of 10-12 reps

Dumbbell Bicep Curls: 3 sets of 10-12 reps

Tricep Dips: 3 sets of 10-12 reps

Glute Bridge: 3 sets of 10-12 reps

Workout Proposal 2

Day 1: Lower Body Focus

Goblet Squats: 3 sets of 10-12 reps

Romanian Deadlifts: 3 sets of 10-12 reps

Step-Ups: 3 sets of 10-12 reps per leg

Calf Raises: 3 sets of 10-12 reps

Plank: Hold for 30 seconds to 1 minute

Russian Twists: 3 sets of 10-12 reps per side

Day 2: Upper Body Focus

Push-ups: 3 sets of 10-12 reps

Dumbbell Rows: 3 sets of 10-12 reps per arm

Overhead Dumbbell Press: 3 sets of 10-12 reps

Dumbbell Chest Flyes: 3 sets of 10-12 reps

Bicep Hammer Curls: 3 sets of 10-12 reps

Tricep Kickbacks: 3 sets of 10-12 reps

Day 3: Cardio and Core

Jumping Jacks: 3 sets of 10-12 reps

High Knees: 3 sets of 10-12 reps per side

Bicycle Crunches: 3 sets of 10-12 reps per side

Plank: Hold for 30 seconds to 1 minute

Side Planks: Hold for 30 seconds to 1 minute per side

Mountain Climbers: 3 sets of 10-12 reps per side

Workout Proposal 3

Day 1: Total-Body Circuit

Bodyweight Squats: 3 sets of 10-12 reps

Push-ups: 3 sets of 10-12 reps

Dumbbell Lunges: 3 sets of 10-12 reps per leg

Dumbbell Shoulder Press: 3 sets of 10-12 reps

Plank: Hold for 30 seconds to 1 minute

Russian Twists: 3 sets of 10-12 reps per side

Day 2: Cardio and Core

Jogging or Running: 20-30 minutes

Bicycle Crunches: 3 sets of 10-12 reps per side

Mountain Climbers: 3 sets of 10-12 reps per side

Leg Raises: 3 sets of 10-12 reps

Side Planks: Hold for 30 seconds to 1 minute per side

Day 3: Full-Body Strength Training

Dumbbell Squats: 3 sets of 10-12 reps

Dumbbell Bench Press: 3 sets of 10-12 reps

Lat Pulldowns: 3 sets of 10-12 reps

Dumbbell Bicep Curls: 3 sets of 10-12 reps

Tricep Dips: 3 sets of 10-12 reps

Glute Bridge: 3 sets of 10-12 reps

Remember to start with lighter weights and gradually increase the resistance as you become more comfortable with the exercises. Focus on maintaining proper form and technique throughout each exercise. Rest for 60-90 seconds between sets and stay hydrated during your workouts. I do not recommend you copy and do exactly this workout plan but just create one that fits you with different and new ideas.