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10-Day Upper Body and Core Kick-Starter Workout for Beginners

Embarking on a fitness journey might seem daunting, but like all great achievements, it starts with a single step. This 10-day upper body and core workout is designed for beginners and aims to build foundational strength, increase stamina, and boost confidence. By the end of this routine, not only will you feel a sense of accomplishment, but you’ll also be craving more!

Day 1: Welcome to the Journey Warm-Up: 5-min brisk walk or march in place. Shoulder circles – 2 sets of 10 reps (both directions)
Workout:
1. Push-Ups (knee or standard) – 2 sets of 5 reps
2. Plank – Hold for 20 seconds
3. Bent Over Rows (using light dumbbells or water bottles) – 2 sets of 10 reps

Cool Down: Stretch arms, chest, and back for 5 minutes.
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Day 2: Building Foundations Warm-Up: Arm swings – 2 sets of 20 swings. High knees – 2 sets of 20 reps.
Workout:
1. Wall Push-Ups – 3 sets of 8 reps
2. Side Plank (each side) – Hold for 15 seconds
3. Seated Shoulder Press (with light weights) – 2 sets of 8 reps

Cool Down: Full upper body stretching for 5-7 minutes.
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Day 3: Push a Little Further Warm-Up: Jumping jacks – 2 sets of 15 reps. Arm circles – 2 sets of 10 reps in each direction.
Workout:
1. Knee Push-Ups – 2 sets of 6 reps
2. Bicycle Crunches – 2 sets of 12 reps
3. Bicep Curls (with light weights) – 2 sets of 10 reps

Cool Down: Stretch arms and abs for 5 minutes.
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Day 4: Recovery & Stretch Today is all about stretching and recovery.
1. Neck stretches – Hold each side for 20 seconds.
2. Arm and shoulder stretches – Hold each for 20 seconds.
3. Cat-Cow Pose – 2 sets of 10 reps
4. Child’s Pose – Hold for 30 seconds
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Day 5: Halfway There! Warm-Up: March in place with arm movements – 5 minutes.
Workout:
1. Standard Push-Ups – 2 sets of 5 reps
2. Russian Twists – 2 sets of 16 reps (alternate sides)
3. Tricep Dips (using a chair) – 2 sets of 8 reps

Cool Down: Stretch triceps, abs, and chest for 5-7 minutes.
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Day 6: Stay Committed Warm-Up: Shoulder rotations – 2 sets of 10 reps each side. Leg lifts – 2 sets of 10 reps each leg.
Workout:
1. Incline Push-Ups (using a table) – 2 sets of 6 reps
2. Leg Raises (lying on the ground) – 2 sets of 10 reps
3. Bent Over Flys (with light weights) – 2 sets of 10 reps

Cool Down: Full upper body stretching for 5 minutes.
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Day 7: Test Your Limits Warm-Up: Jumping jacks – 3 sets of 10 reps. High knees – 2 sets of 20 reps.
Workout:
1. Plank – Hold for 30 seconds
2. Knee Push-Ups – 3 sets of 6 reps
3. Alternate Arm/Leg Raises (on all fours) – 2 sets of 12 reps (alternate sides)

Cool Down: Stretch arms, chest, back, and abs for 5-7 minutes.
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Day 8: Breathe & Stretch Focus on deep breathing and extended stretching for recovery.
1. Deep breathing exercises – 5 minutes.
2. Full upper body and core stretches – 15 minutes.
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Day 9: Almost There! Warm-Up: Arm circles – 3 sets of 10 reps each direction. Brisk walking – 5 minutes.
Workout:
1. Wall Push-Ups – 3 sets of 10 reps
2. Seated Russian Twists – 3 sets of 16 reps
3. Bicep Curls (with light weights) – 3 sets of 12 reps

Cool Down: Stretch biceps, abs, and chest for 5-7 minutes.
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Day 10: Celebrate Your Achievement Warm-Up: Jumping jacks – 3 sets of 15 reps. Shoulder rotations – 2 sets of 10 reps each direction.
Workout:
1. Push-Ups (your best version) – 3 sets of 6 reps
2. Plank – Hold for 35 seconds
3. Tricep Dips – 3 sets of 10 reps

Cool Down: Full upper body stretching for 10 minutes.
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You’ve just completed 10 days of an upper body and core strengthening journey! Celebrate this achievement but remember – this is just the beginning. With consistent effort, determination, and motivation, the sky’s the limit for your fitness goals. Keep moving, stay inspired, and always strive to be the best version of yourself!

Thank you, esteemed readers, for joining us on this transformative journey! Your commitment to health and wellness is commendable, and we’re honored you chose us as your guide.

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DISCLAIMER: Always remember, while our content aims to educate and inspire, it should never replace professional medical advice. No content on this site, regardless of its date, should be used as a substitute for direct medical counsel from your doctor or a qualified clinician. Always consult with professionals for any health concerns. Stay safe, stay informed, and let’s continue this journey towards a healthier future together!

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