Home Workout Plan for Week
Having a Home workout routine can help build strength, enhance physique, and improve health. It can be difficult to find a suitable routine, but it is important to consider an appealing and feasible routine that people can tailor to suit their needs. It is also important to include a variety of exercises that target different muscle groups to prevent over training. Other factors, such as nutrition, also play a role in improving physique.
There are a variety of exercises that people can incorporate into a workout routine, either at home or at a gym. People may also need to experiment with different exercises to find out what they enjoy, what they can do, which muscles require work, and the desired results.
To start, we’ll be taking a look at a beginner workout routine. This workout is designed to help you get started, though for those new to health and fitness, it will certainly prove challenging.
Home Workout Plan for Week
Day 1: The chest, triceps, and shoulders
Pushups
Do three sets of 10 reps. To perform these:
- Place the hands on the ground. They should be shoulder width apart.
- Step back to fully extend the legs and tighten the core, keeping the body straight and parallel to the ground.
- Slowly lower the body down, until the chest is parallel to the elbows or lower.
- Push into the hands to raise back up.
Tricep Extensions
Do three sets of 10 reps. To perform these:
- Hold a weight in each hand over the head, with the arms extended.
- Bend the arms at the elbows so that the weights lower slowly toward the back.
- Raise the arms back up above the head.
Shoulder Press
Do three sets of 10 reps. To perform these:
- With the palms facing forward and the elbows out to the side and bent at a 90-degree angle, hold the weights in each hand, by the shoulders.
- Extend through the elbow to press the weights overhead.
- Slowly return to the starting position.
Day 2: REST
Day 3: The back and biceps
On day 3, perform the following:
Weighted rows
Do three sets of 10 reps on each side. To perform these:
- Start with the right knee on a bench or a chair and the left leg extended on the ground.
- Lean forward so that the upper body is about parallel to the ground.
- Take a weight in the left hand. Pull the weight upward, toward the chest, keeping the elbow close to the side.
- Slowly lower the weight back down and repeat, before switching sides.
Bicep curls
Do three sets of 10 reps per arm. To perform these:
- Hold the weights in each hand, with the arms at the sides.
- Bending at the elbow, raise one arm up toward the chest.
- Lower the arm in a controlled fashion and switch sides.
Day 4: REST
Day 5: The legs and core
On day 5, perform the following:
Squats
Do three sets of 20, with or without weights. To perform these:
- Stand upright, with the feet slightly wider than hip distance apart.
- Slowly squat down until the butt is at knee level, keeping the back straight and the knees over the feet.
- Slowly come back up.
Planks
Do three sets of 20 seconds. To perform these:
- Get into a pushup position, with the forearms on the floor and the elbows bent.
- Tighten the abs and ensure that the body is in a straight line from head to toe.
- Hold for 30 seconds or until exhaustion.
Day 6: REST
Workout routines are a useful tool for exercising. However, it may require some trial and error, as no two people are the same, and routines may need tweaking for people to see the best results. People should try to focus on developing a suitable routine for their current fitness level that includes a variety of challenging exercises. Anyone who is uncertain about the optimum workout routine or diet plan for them can talk to a personal trainer or dietitian to explore their options.
“The groundwork for all happiness is good health”
