Let's get started, shall we? What Can Strength Training Do For Your Health? Benefits of Strength Training. Bend the knees slightly and lift one leg 3–6 in off the Sep 30, 2022 · Take 10 to 15 minutes to try doing five incline push-ups (against a surface that allows your body to be at an incline, like a bathroom sink), five chair squats, and five walking lunges (or a set of stationary lunges holding on to a countertop for support). com/workouts/home/easy-beginner/streng Jun 12, 2024 · 10 Push-ups. Repeat this circuit 2-3 times (or slowly build up to this) and you should have a very solid starting routine to get you started with exercising. So, for example, you'd perform a set of the push-ups, rest for 30-45 seconds, then go right into a set of the inverted row, rest for 30-45 seconds, and then go back to the push-ups and repeat. Repeat. Press halfway up, then lower back down to hover above the floor. , beginners), it is recommended that for upper body exercises you increase the load by 2 – 5 pounds and by 5 – 10 pounds for lower body exercises. Before you ask, direct arm work is left off on purpose. Equipment needed for step ups: Barbell and plates. Jan 31, 2024 · Below, you’ll find six excellent training programs for the beginner, suitable whether you want a general strength training routine, prefer machines, train at home using dumbbells, or are looking to get started with bodybuilding or powerlifting. 10 twists on each side. Lateral raises - focus on form using light weights. 7. This is the basic beginner program that I recommend to beginners who are looking to build muscle/gain strength. The push-up is the best exercise you could ever do for yourself when it comes to using your bodyweight for “push muscles. Bulgarian split squat 3 sets each side. [29] Pick one exercise for each big muscle group – quads, butt and hamstrings, push, and pull. Max Out Week (retest) On the eighth week, you’ll test out all five lifts again as you did in the first week. Nov 2, 2021 · Front Leg Swings (10 reps/leg) High Knees (15-sec) Bear Crawls (30-sec) Repeat twice times. This exercise works the abdominal muscles. Functional fitness seeks to build strength, flexibility, and balance for navigating the physical world and the objects in it. Clamshells: 2 sets x 10 reps. For each exercise, do 2 to 5 sets of 6 to 15 repetitions. Hold the pose for 15 to 60 seconds. Feb 14, 2024 · Hitting the gym for 30 minutes, 5 days a week. 20 Bodyweight Squats. Rest for 30-60 seconds in between each set and exercise. Begin to draw a “Z” shape in the air with the dumbbell while allowing your knees to bend, moving up and down with each swipe. Endurance Companion; Warrior 90 2. Keep your chest up, engage abs and glutes, and hinge your hips back into a squat. For just 20 to 30 minutes a day, you can see big changes in your body's age. Push back up and repeat the series—4 regular pushups and 1 halfway down—five or more times for up to 2 minutes. You can check out as many as 70 bodyweight aerobic exercises that can raise your heart rate. You do you. All players, regardless of your position, should become great at shooting the ball! Kevin Durant Shooting Workout. 10 burpees. It's perfect for seniors and beginners. Feb 21, 2023 · a 15 min fat burning, full body workout you can do at home without any equipment! A workout designed for TOTAL BEGINNERS! Wether you are just getting into fi Oct 4, 2021 · Pull-Ups or Lat Pull-Downs: 3×8-10. This full body flow is has a mixture of active movements and isometric holds Aug 9, 2023 · 2. 4M Reads 603 Comments. In the third week of the program we step it up to a three-day training split: Train all “pushing” bodyparts (chest, shoulders, triceps) on Day 1; hit the “pulling” bodyparts (back, biceps) and abs on Day 2; and work your lower body (quads, glutes, hamstrings, calves) on Day 3. 2 They are ideal for training at home, as you can use any sturdy bench, chair, or step to get a good workout anywhere, anytime. Feb 14, 2024 · According to the National Strength and Conditioning Association (NSCA), for less trained people (i. a 20 min fat burning, full body workout you can do at home without any equipment! A workout designed for TOTAL BEGINNERS! Wether you are just getting into fi Sep 27, 2009 · 4. 10 Chin-Ups ( or inverted bodyweight rows with an underhand grip) 10 Push-Ups. Inverted Row: 2 sets x 10 reps. Push-ups x 20 reps. Sit with your knees bent out in front of you, feet flexed, and heels on the floor. Before you start working out, get a health check-up and make a plan with realistic goals. A. All you need is your body weight for an effective workout, says PT Haylene Ryan Causer . Several exercises are going to include single-leg moves or stability ball moves May 7, 2024 · Strength Training Workout Overview . 45 second bridge. A 30-day strength training routine — no equipment required. Here’s what your schedule could look like: Week A: Monday: Workout 1. Start in plank position with hands directly below shoulders, core engaged. . We can measure the actual workload of an individual by using physics (mass, distance, and time). Raise your hands so your arms are bent to 90 degrees, keeping your elbows hugged to your sides. Keeping your back flat, slowly lower the weight along your shins. Total Time: 25 minutes (5-minute warm-up, 15 minutes strength training, 5-minute cool-down) Level: Beginner to intermediate Equipment Needed: Dumbbells or handheld weights (3 to 5 pounds to start, 8 to 10 pounds as you get stronger). Deadlift. Quad stretch: Hold each stretch for 5 seconds. Monday. Apr 22, 2021 · Strength Training Routine #2 10 to 15 reps for each exercise, repeat the entire cycle three times Coffee table squats with dumbbells: Standing in front of a coffee table or chair, with your feet more than hip-width distance apart, push your hips back as your chest leans slightly forward, bending at the knees with your weight in your heels, and Nov 27, 2023 · When bringing the ball back into the body, focus on creating a core contraction as opposed to starting the roll the arms. By mirroring the movements of your daily life, like squatting, reaching Feb 1, 2023 · Summary. Press all the way back up to full plank. PERFECT BEGINNER WORKOUT BREAKDOWN. Jun 2, 2023 · Primary Muscles worked: Full body, cardio. No matter what your workout routine looks like, the most important thing is to get your body moving regularly. We offer a huge range of free workout plans designed specifically for beginners. Stand with feet hip-width apart. Alright, let’s get to it! THE NERD FITNESS 20-MIN HIIT HOME WORKOUT: HIIT Home Workout Stage 1: Dynamic Warm-up. As a beginner, focus on working up to 3 sets of 10–12 reps of each of these exercises with as light of a free weight as you Oct 28, 2020 · Stand straight, holding a dumbbell in each hand. Explosively kick both legs backwards and assume a strong plank position The program will hit your chest/ triceps on Monday, back/ biceps on Wednesday and legs/ shoulders on Friday. Perform 4 push-ups with abs in and spine neutral. Perimeter Shooting Workout for Guards. 10 crunches. Add 25 lbs on each side of the bar (total 50lbs) and perform 3 reps. Download a printable calendar here. Jump To Week 3. Triceps. Download the FREE HASfit app: Android http://bit. Beginner workouts Join the Real Start and Real Start Plus workout plans for beginners with achievable, low impact exercises at Team Body Project. We do this by replicating and practicing movements necessary in the real world: squatting, pulling, pushing, bending, climbing, walking, and running. You can also shift to Tuesdays, Thursdays, and Saturdays as long as you have a day of rest between workouts. Apr 1, 2021 · Weeks 7–12: Upper/Lower Split with Increased Intensity. Fighting off sharks. 20 Walking Lunges (10 each leg) 20 Jump Step-Ups (10 each leg) 10 Pull-Ups (or inverted bodyweight rows using your kitchen table) 10 Dips – Bar Stools. I used BASIC movements, that are not too complicated or hard to Nov 16, 2023 · 10-Minute Beginner Dumbbell Workout. Make it a habit May 9, 2023 · Step-It-Up. Squat down as deeply as you can. 1: Rest, a Lot. On the fifth pushup, lower halfway down and hold for 4 counts. Oct 16, 2021 · Russian Twist. No. Add another 50lbs and perform 3 reps. Build foundational strength, learn the basics of weight training, and improve general fitness with this Full Body Beginner Dumbbell Workout. 9. Lower your body toward the floor, sending your hips back and down and bending your knees. 10 jumping jacks. Plank: 2 sets x max time. Stand with your feet shoulder-width apart. Relax for 15 to 20 seconds and repeat two more times. Sep 6, 2022 · Round 1 Strength: Boxer Push-up. Hinge, squat and drop your hands to the ground, shoulder width apart (A). This step-it-up plyometric workout involves a series of leg exercises, including squats, jumps, and lunges, This energetic bodyweight routine includes explosive moves that really work your legs and glutes to increase your power and strength. Jun 7, 2023 · Week 7. ly/HASfitiOSInstructions for 30 Min Beginner Strength Training at Home Feb 2, 2024 · 1) The Push-up. Day 3: Lower. Bend your torso at a 45-degree angle, and bend your elbows so they form a 90-degree angle. Bodyweight Leg Curls: 3 sets x 10 reps. Do 3 on each side: Thanks you for joining me for this 20 minute all standing strength training workout. Day 2: 20-minute walk. Day 7: Walk for 40 minutes or take a rest day. Performing lunges will help you tone and strengthen the muscles in your lower body. For guys squatting 185 pounds in their work sets, this is five minutes between sets. The hip thrust is one of the most underrated exercises in the gym. Achieve your weight loss and fitness goals at home using just a set of dumbbells. 0: Advanced Home Workout Plan; Motive: The Home Athlete’s Plan Aug 15, 2022 · Use the lighter of your dumbbells as you start this exercise and increase the weight you use as you gain fitness. Beginner, Low Impact, Active Aging. For the deadlift and barbell row, you may want to add some weight to the bar so it can lift the bar off the floor. ) You’ll obviously need a hoop to shoot at for these workouts. I suggest adding full body workouts like this one to your home workout plan 1-2 times per week to build muscle and increase endurance. Tuesday: Rest. Target area: Back extensors, abdominals, shoulders, arms. It likewise asks that you perform the entire circuit 5 times and involves the following exercises: Air Squats x 20 reps. Week 8. Jun 13, 2020 · Perform this workout three times per week on Monday, Wednesday, and Friday. Hamstring leg curls: 4 sets. Slowly roll your shoulders forwards and backwards. May 22, 2021 · Lift your chest, arms, and legs off the ground and squeeze your butt. There’s a reason push-ups are a go-to exercise for body builders A 31-day walking and strength-training plan for beginners. Incline Push-ups: 2 sets x 10 reps. This will allow you to build functional strength, tone muscles and burn calories. Getting in and out of a chair. Focus May 12, 2024 · We’ve created this free 12 week dumbbell workout plan, and the accompanying printable PDF version, to empower you with the structure and guidance you need to target each muscle group in your body effectively. 3. We turned this bodyweight workout into a fun infographic because that’s how we roll around here: Jump to the “ Best Bodyweight Exercises ” section for a full breakdown of each movement. Lunge. Mar 30, 2024 · This 4-week, easy-to-follow strength training guide is intended to help you feel stronger and more confident working with weights—no matter your experience. Then straighten your arms out directly Oct 3, 2022 · Day 1 : 25-minute cardio. Starting an exercise routine can be challenging and overwhelming, especially as a beginner! Whether your Dec 22, 2023 · Being mobile on the floor. Trying this full body workout at home workout can help you work your entire body with no muss, no fuss. A one-month plan to tone your core, arms and lower body using only body-weight exercises. May 26, 2020 · These exercises typically use the whole body — definitely multiple muscles — and emphasize core strength and stability. [30] Do 2-5 sets for each exercise. You should notice an improvement in all of them, but the amount of improvement will vary from person to person. 4 sets of 2 with 90% of your max. Push-Up. If you don’t have a pull up bar, you can substitute the movement for something utilizing the resistance band. C. Day 9 – Rest. Team, get ready for 25 minutes of full body HIIT! You can expect no repeat cardio & strength exercises and all you need is a mat! Get your heart pumping, bur The workouts should focus on learning ideal movement patterns of fundamental lifts such as horizontal presses, vertical presses, horizontal pulls, vertical pulls, squats, hip hinges, and loaded carries. Hanging Knee/Leg Raise. 3 Day Dumbbell & Barbell Home Workout. Mar 18, 2024 · Step-Up. May 1, 2024 · As you inhale slowly, contract your abdominal muscles while lifting your legs to a 45-degree angle. Chin-ups: 10 reps [or inverted bodyweight rows with underhand grip] Push-ups: 10 reps. Hold your dumbbells above each shoulder, with your palms facing your ears. 10 Walking lunges (each leg). Jan 7, 2024 · Strength training at home for beginners is the perfect workout for those with little to no equipment. Box Jumps x 20 reps. Day 4: 30-minute walk. Abs. ly/HASfitAndroid -- iPhone http://bit. Jan 23, 2018 · The Ultimate 8 Week Workout for Beginners. Reach forward to stabilize yourself or place your hands by your sides if you feel less stable. Bring your heels closer to your glutes each time you jog. Sep 5, 2019 · To do this exercise: Grab two dumbbells and hold one in each hand. Within each workout, you’ll want to keep your rest periods between 90 seconds and two minutes during weeks one and two. Feb 19, 2022 · 10 x 2. Stand upright holding one dumbbell in both hands at chest height. Day 4: Basic yoga. So let’s get started. Get the blood flowing and your muscles warm. It includes all the classic exercises and can be done in a short period of time. Then, make exercise a habit by incorporating it into your daily routine. Advanced Home Workout. GIF by Dima Bazak. If you don't have weights, use household items such as water bottles or Jun 14, 2021 · Strength Training Home Workout Plan For Beginners This training plan from PT Ruth Stone asks you to complete the workout below three times a week, leaving at least one rest day between sessions. Dumbbell Lateral Raise. The following workouts are for guards and post players. No e Oct 26, 2019 · Or if you’re a little more experienced, 45 seconds of “intense” and 15 seconds of rest. Your front knee should be bent at a 90-degree angle. Bicycle. Weeks 7-12 split the workouts into two parts: upper body and lower body. A “set” is a cluster of repetitions performed back-to-back with no rest in May 3, 2024 · Day 4: Walk for 40 minutes. Dec 21, 2023 · Single leg stand. And as a beginner who’s taking part in a program for the first time, this works well. Accelerate Athletic Performance. The program will not work if you don’t rest long enough between sets. Notes: 45 deg leg press, start with 75% of your max and add weight on each set. Aug 3, 2020 · This is a follow along 30 minute full body dumbbell workout that will target every muscle group with compound movement to help you become stronger, build lea The first two weeks of the routine will have you focusing on strength, maintaining your reps in the 6-8 range. Apr 3, 2024 · Before the squat, bench press, and overhead press, use an empty barbell with 2 sets of 5 reps. Walking lunges x 20 reps each leg. All you need are a few sets of dumbbells and these basic exercises. e. Strength training is great to building stre May 19, 2024 · Strength training is a pretty good deal. // Werbung What makes this "beginner friendly"? 1. 5:00-5:40: Bodyweight Squats. HIIT Home Workout Stage 2: Lower-Body Exercises. Exercise. The workout should take 25-30 minutes and requires a minimal amount of space to move around in – ideally in front of a mirror to make it easier to 2. Your body moves through the four fundamental movement patterns: pushing, pulling, hinging, and squatting. ”. ly/HASfitiOSInstructions for 20 Min Beginner Strength Training at Home Jan 30, 2022 · Hero 90 2. Before I jump into the exercises of this beginner total body workout, I want to explain how everything is set up so you can develop healthy habits in your training. Advanced Shooting Workout - Make 2. Perform the following program on Mondays, Wednesdays, and Fridays. The hanging knee/leg raise is a great exercise Jun 12, 2024 · Jump step-ups: 20 reps (10 each leg) Pull-ups: 10 reps [or inverted bodyweight rows] Dips (between bar stools): 10 reps. In the first week, you’ll end up doing Workout 1 twice, while in the second week you’ll do workout 2 twice etc. Feb 29, 2024 · Key Points: The best strength training exercises for beginners engage several muscle groups, offer a clear progression path, promote balance and stability, and offer enjoyment and build confidence. Note: Intensify this by jumping up explosively from each squat and allowing your feet to lift off the floor. Jump To Week 2. Mar 31, 2022 · Lunges target the muscles in the lower body. Remember, this is a break-in routine you’ll be using to go through the basic movements to learn good form, develop better mind-muscle connection (feeling the working muscles), and developing a base for strength. Dumbbell and barbell home workout. Free Throw Shooting Workout. Hold your hands in front of your chest, and lean your torso back until you feel your abdominal Apr 14, 2017 · 4. Pump your arms overhead as you jog faster, or raise your knees. Ok, let’s have a look at the 3 day split workout routine for beginners: Do this 15 minute beginner, full body, cardio workout #WithMe at home! This is a non-stop cardio routine with basic, low impact exercises for beginners. Shift your Jan 3, 2024 · A “rep” is a single repetition of a given exercise; think curling a dumbbell up and lowering it back down again. Mindset. Exercise: Front Support/Plank. 10 squats. Feb 24, 2023 · Day 1: Legs, shoulders, and abs. Day 1: Upper. Here’s our video on how to do a proper push-up: Easier Variation: Knee Push-up. 0: Advanced Home Workout Plan. Repeat for 15 reps. Mar 19, 2020 · Assisted pistol squat: 3 sets each side. Squeeze biceps and curl dumbbells up toward shoulders, keeping elbows tight to your sides. Shoulders: standing shoulder press — 3 sets of 6–8 reps. 10 x 3. Stay in one line from your heels to your ears. The workout is designed to build muscle and strength. Keeping arms at your sides, lift one foot directly beside your balance leg. A great exercise for your thighs and butt, step-ups activate your glutes more than exercises like squats and hip thrusts, according to research. ly/HASfitiOSVisit http://hasfit. Tap in with us for 30 minutes of FULL BODY strength that requires NO equipment. All exercises in this strength May 3, 2024 · March in place, lifting your knees and swinging your arms. Lower body until chest is just a few inches above the floor. 0:00-5:00: Warm-up. Repeat this punching Dec 5, 2023 · This is the Advanced Bodyweight Workout (Do 3 Circuits): 10 One-Legged Squats – each side. Squat. The Department of Health and Human Mar 25, 2022 · For a quick five-minute workout, repeat these individual activities several times. May 10, 2024 · Where do you start? It doesn't have to be daunting. Push through your heels back into a standing position. Deltoids. Day 10 – Quadriceps, Back, and Biceps. Standing Dumbbell Calf Raises. We're here to guide you with a primer on the basics of strength training so you can begin crafting a routine targeted toward achieving your personal goals. Day 2 : Basic strength training; perform each exercise for 2 sets of 15 reps, resting 20 to 30 seconds between sets. Intensity is both relative and actual. 30 Jumping jacks. 10. Legs: dumbbell squats — 3 sets of 6–8 reps. We also offer the largest and most comprehensive database of free video exercise guides to help you learn how to perform exercises using correct technique. Day 6: Rest. Keeping your arms and legs off the ground, pull your elbows in toward your sides, then punch overhead. Legs: dumbbell lunge — 2 sets of 8–10 reps per leg Apr 2, 2020 · The following workouts are full body workouts that only require you to use your bodyweight, resistance bands, dumbbells and a pull up bar. (Start with lower sets to begin with. Day 5: Upper. Day 3: Beginner intervals level 2. Nov 12, 2021 · This beginner workout routine is made of very simple movements that keep your body healthy and flexible. Mar 8, 2024 · Start standing with feet hips-width apart and holding a dumbbell one dumbbell in your right hand at shoulder height. There are several beginner workout routines on Muscle & Strength that can give beginners a template to start off with. It’s become much more popular in recent years, especially for women’s workout routines. Jun 5, 2024 · Watch Now: The Right Way to Plank in Pilates. Hitting the gym for 50 minutes, 3 days a week. Kickback. The simple act of sitting down in a chair and standing up requires you to tighten your tummy, stabilize your hips, and engage your leg muscles. This no-equipment home workout is quite similar to the beginner home workout but also more intense. The key to CrossFit is intensity. Join over 500k subscribers who get a free weekly email with the latest workouts, expert advice, videos and deals from Muscle & Strength. I warn you, the above circuit will hurt… in a good way. Shoulder Press: 3×8-10. This intensity can be compared with other individuals in a direct comparison. Though the focus is somewhat on the upper body, engage your legs and squeeze your glutes, the exercise will be easier. Your back leg is slightly bent on the ball of your foot. You’ll then slowly increase your rep range to 12 by week five and six to trigger hypertrophy. The following workout will give you 10 excellent exercises that women over 50 can concentrate on during their workouts. The best exercises are the ones that combine strengt Feb 20, 2018 · A common approach with weight training is to choose 2-3 sets of 8-15 reps. Step Up. 5. The workouts are short, simple and effective. Aug 12, 2021 · This is a beginner strength training workout created for seniors and beginners who have little-to-no experience. May 20, 2022 · Step your feet wider than your hips and keep them parallel. And this all starts with the different fitness levels of beginner workouts that are based on the complexity of the movement patterns. Going on brisk walks throughout the week. B. Move into a light jog, keeping your feet close to the ground as you get a feel for the exercise. On average, they’ll likely take you about 30-40 Jun 12, 2024 · Roll your head in half-circles slowly, from shoulder to shoulder. Muscles trained with the push-up: Pectoral. Okay! Let’s uncover the complete schedule of an 8 week dumbbell workout plan for beginners. Pause at the top of the curl, then slowly lower arms back to start. Sep 1, 2019 · Finally: a workout suitable for BEGINNERS. Oct 5, 2022 · Start in a plank position or lower your knees if you're still building up your strength. Bodyweight exercises, including those above and other programs like Pilates for strength training , "improve daily functional strength, enhance flexibility Feb 13, 2024 · Full Body Home Workout for Women. Jan 3, 2024 · Stand with your feet hip-width apart and hold a medium dumbbell in each hand. Bulgarian Split Squats: 3 sets x 10 reps. Keep your legs stationary, and twist your torso, left and right. Workout Equipment: Medium Set of Apr 11, 2024 · 5. It’s uses the 3-day version of the full body split, although it only involves two different workouts: the A workout and the B workout. The core muscles are bullied after each workout using two optional ab exercises, and every day starts with 10 minutes warm-up. As in Week 2, you train each bodypart twice a week, so you Dec 20, 2021 · Grip dumbbells tightly, with wrists in line with forearms, forming a straight line from knuckles to elbows. Feb 28, 2022 · Learn the moves: Your 15-minute workout. To perform: Start with the feet together or no more than 3 inches (in) apart. 5 circles in each direction. 1. Jan 22, 2021 · Let’s look at some of the best weight-loss exercises, grouped for beginning, intermediate, and advanced workouts. Day 5: Basic strength training; perform each exercise for 2 sets of 15 reps, resting 20 to 30 seconds between sets. It takes a certain kind of focus and discipline to succeed in any workout program. Strength training at home or at the gym 2 days a week. 10 lunges on each leg. Dec 27, 2023 · This complete workout program includes daily low impact strength, cardio and mobility workouts. It’s one of the best exercises for the glutes but it’s a great core and lower back workout too. 10 Dumbbell rows (use a milk jug or other weight). Repeat the sequence two to three times. With your core engaged Jun 12, 2024 · Warm-up – 5-10 minutes on a bike, rowing machine, jumping jacks, running up and down your stairs, etc. Nov 30, 2022 · 3 sets of 10 total repetitions, weight of your choice. 15 Second Plank. Jun 10, 2015 · Hammer Curl. D. 14 Day Jump Start; Foundation; Strength 101; Beginner Burn; 30 Day Active Aging Fitness Program. This means that the weights are light enough for you to ‘feel’ the muscles working, build up your skills and decrease the risk of injury. This beginner weight loss workout routine gives you three days each week of strength training (two dumbbell programs plus strength training in the circuit workout), which is optimal for 10 pushups. 0: The Ultimate Home Workout Plan; Hero 90 2. 90-sec. Glute bridge: 3 sets x 10 reps. Jump To Week 4. beginner dumbbell workout routine for female. Jump To Week 1. This is a workout you can do at home just using a set of dumbbells and barbells. Plank: 30 seconds. 8-10. 10 each way. Calves. Hip thrust. Take enough time between sets so that you don’t feel any fatigue from the previous set before you start the next one. Day 5: Repeat the dumbbell workout from day 2; walk 30 to 40 minutes. To perform a lunge take a step forward and place your foot flat in front of you. Getting in and out of a chair repeatedly can be a great beginner exercise to do at home. Find the best workout for your fitness goal, training style, and equipment access. Mar 30, 2020 · This beginner-friendly free-weight routine is a great place to start. Engage your glutes, and press your arm with the weight overhead until elbow is Beginner Workouts. Keep your feet flat, shoulder-width apart. Raise the dumbbells at a 45-degree angle to your body, keeping arms Jan 25, 2022 · Hinge forward at your hips and bend your knees slightly as you push your butt way back. Your torso should be almost parallel to Jan 30, 2022 · Download the FREE HASfit app: Android http://bit. Do each move for 30 seconds, then rest for 30 seconds. fv aa pj yn zd fp fz ti qi im