Results won’t come for those who don’t take their workout seriously. Even at home, you will get a maximum result. Here is the Seven days workout at home for beginners.
Obviously you need to do more than just the simple effort at home workout. It’s not about how you manage your time. It’s all about working hard yet smart instead. It means doing workout that involve multiple muscles at once, forget your low-intensity cardio like jogging and cycling and start a high-intensity interval training. And also working on every aspect of your fitness.
Here is the Seven Day Workout Plan for beginners that will help you to get the better result at home.
Day One – Upper Body
Day one is a crucial one and the exercises tend to focus on your compound, multi-muscle movements, exercises that engage multiple muscle groups at once. It’s a resistance training. Moves like these down below can be listed in your day one workout plan:
- Bench Presses
- Military Presses
Just to keep in mind, your workout wouldn’t be wrapped without some core training which are Dead lifts, Hanging Leg Raises, as well as Ab Curls. Complete your workout with 10 minutes of HIIT training (sprint training, cycling, etc.) to shred that fat.
Day Two – Lower Body
Day two is also filled with resistance training but now we focus on the lower body. This is the day to give your legs the attention they need. Spend your time on the truly effective leg exercises:
- Stiff-Legged Deadlifts
- Bulgarian Split Squats
- Leg Presses
- Leg Extensions
- Leg Curls
- Calf Raises
This exercises should focus on 40 percent of the workout on your quads, 40 percent on your hamstrings and gluteus muscle , and the rest 20 percent on your calves.
Finish with a low-intensity cardio workout because your legs might be powerless to do HIIT exercises. Do the cardio with no more than 10 to 20 minutes.
Day Three – Mobility and HIIT
Brace yourself because the third day would make you running out your breath easily. It’s all about pushing your body to its limit by doing cardiovascular endurance training, using exercises like:
- Box Jumps
- Jump Squats
- Mountain Climbers
- Jump Lunges
You can add any exercise that combines a cardiovascular component (jumping, running, leaping, etc.) with a resistance training component (squat, push-up, lunge, etc.). Those are great for extra calories burn.
Spend no more than 20 minutes on this workout then spend 10 more minutes for High-Intensity Interval Training, such as Sprint Training or a HIIT cycling workout.
Finish your workout with mobility training. Don’t forget to include a solid 20 minutes of stretching to prevent any injuries. The body parts that you should focusing on are hips, back, knees, shoulders, elbows, and ankles. The best result is if you can increase the mobility and flexibility of your joints.
Day four – “Pushing” Muscle
This is workout for any men out there. This is the day to focus on your chest, triceps, and anterior (front) shoulders, including exercises like:
- Bench Presses
- Military Presses
- Skull Crushers
- Cable Push-Downs
Transition into 10 minutes of work on your abs, and complete your workout with 10 to 20 minutes of HIIT training.
Day five – “Pulling” Muscle
Yesterday we pushed. Now we pull! Day five is the day to focus on your back, biceps, traps, and posterior (back) shoulders, including exercises like:
- Cable Pull-Downs
- Bicep Curls
- Preacher Curls
Give your lower back some love with Deadlifts, Supermans, and other spinal strengthening exercises. Complete it with a 10-minute HIIT training session.
Day Six – Lower Body
This workout is similar to Day 2, which focusing on strengthening your legs. Remember, your legs are your largest muscle group. it means they burn the most calories. Now you know one big secret of losing weight.
Day Seven – Mobility
The last day is to focus on flexibility with lots of stretches and relaxing movements that encourage a better range of motion in your joints. Give yourself a “rest day” and go more slowly with the stretches. Day seven is your cooling down exercises. Don’t push yourself too hard and give your muscles a rest because your muscles built during this time.
Doing this Seven Day Workout at home will lead to serious results over time! It’s exhausting, but once your body adapts, you’ll find you are in the better shape of your body .