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7 Day Home Workout Plan

The document outlines a 7-day home workout plan that requires no equipment, focusing on different muscle groups each day. It includes exercises for full body strength, core stability, upper body endurance, lower body power, and functional cardio, with a rest day for recovery. Key points emphasize the importance of warm-up, cool-down, progression, and consistency in workouts.

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222 views3 pages

7 Day Home Workout Plan

The document outlines a 7-day home workout plan that requires no equipment, focusing on different muscle groups each day. It includes exercises for full body strength, core stability, upper body endurance, lower body power, and functional cardio, with a rest day for recovery. Key points emphasize the importance of warm-up, cool-down, progression, and consistency in workouts.

Uploaded by

lyricsbypriyanshu
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as PDF, TXT or read online on Scribd
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7-Day Home Workout Plan (No Equipment)

Day 1: Full Body Strength

- Push-Ups: 4 sets of 12-15 reps

- Bodyweight Squats: 4 sets of 20 reps

- Plank: Hold for 45 seconds, 3 sets

- Lunges: 3 sets of 10 reps per leg

- Mountain Climbers: 3 sets of 30 seconds

Day 2: Core and Stability

- Plank-to-Shoulder Tap: 3 sets of 20 taps

- Crunches: 4 sets of 20 reps

- Leg Raises: 3 sets of 15 reps

- Side Plank: Hold for 20 seconds per side, 3 sets

- Reverse Crunches: 3 sets of 12 reps

Day 3: Upper Body and Endurance

- Push-Ups (Wide Grip): 4 sets of 10-12 reps

- Triceps Push-Ups (Narrow Hands): 3 sets of 8-10 reps

- Superman Hold: Hold for 30 seconds, 3 sets

- Shadowboxing: 3 rounds of 2 minutes

- Burpees: 3 sets of 10 reps

Day 4: Rest or Active Recovery

- Light stretching or yoga

- Walk or jog in place for 20-30 minutes


Day 5: Lower Body Power

- Bodyweight Squats: 4 sets of 20 reps

- Jump Squats: 3 sets of 12 reps

- Lunges (Forward and Backward): 3 sets of 10 reps per leg

- Calf Raises: 4 sets of 20 reps

- Wall Sit: Hold for 30 seconds, 3 sets

Day 6: Functional and Cardio

- Bear Crawls: 3 sets of 30 seconds

- Mountain Climbers: 3 sets of 30 seconds

- High Knees: 3 sets of 30 seconds

- Burpees: 3 sets of 10 reps

- Plank with Arm Raise: 3 sets of 10 reps per arm

Day 7: Full Body Strength and Core

- Push-Ups: 4 sets of 12-15 reps

- Bodyweight Squats: 4 sets of 20 reps

- Plank (with Side Plank Transitions): 3 sets of 30 seconds

- Leg Raises: 3 sets of 15 reps

- Burpees: 3 sets of 10 reps

Key Points:

1. Warm-Up: Start every session with 5-10 minutes of light cardio or dynamic stretches (jumping

jacks, arm circles, leg swings).

2. Cool-Down: End with stretches targeting all major muscle groups (hamstrings, quads, back,

chest, shoulders).
3. Progression: Increase reps/sets every week as you get stronger.

4. Consistency: Aim for 6 days of work with one rest day.

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