NotePad.vn - Save your notes, Safe your notes
New note
Share Url
Change Url
URL is unavailable.
Add Password
*Your note will be deleted after 20 days if not set password
Here's a balanced home workout plan tailored for your goals of losing weight and gaining muscle. This plan focuses on a mix of strength training and cardio. Make sure to combine it with a healthy diet for the best results. Weekly Workout Plan **Duration:** 4-5 days a week **Time:** 40-60 minutes per session **ALWAYS DO DYNAMIC STRETCHING BEFORE WORKOUT** * Arms Rotations ( Clockwise & Anticlockwise ) * Chest Openers * Toe touches * Leg swings (Both Legs) * Ankle Rotations ( Clockwise & Anticlockwise ) Day 1: Full Body Strength - **Warm-up:** 10-15 minutes of stairs or jogging in place - **Workout:** - Bodyweight Squats: 3 sets of 12-15 reps - Push-ups (knee or full): 3 sets of 10-12 reps - Bent-over Dumbbell Rows: 3 sets of 12 reps (use water bottles if no weights) - Lunges: 3 sets of 10 reps per leg - Plank: Hold for 30-60 seconds, 3 times Day 2: Cardio & Core - **Warm-up:** 10-15 minutes of dynamic stretching - **Workout:** - Jumping Jacks: 3 sets of 30 seconds - High Knees: 3 sets of 30 seconds - Mountain Climbers: 3 sets of 30 seconds - Bicycle Crunches: 3 sets of 15 reps per side - Plank: Hold for 30-40 seconds 3 times Day 3: Lower Body Focus - **Warm-up:** 10-15 minutes of light cardio - **Workout:** - Squat Jumps: 3 sets of 10-12 reps - Glute Bridges: 3 sets of 15 reps - Step-ups (using a sturdy chair or step): 3 sets of 10 reps per leg - Calf Raises: 3 sets of 15 reps - Wall Sit: Hold for 30-60 seconds, 3 times Day 4: Upper Body & Abs - **Warm-up:** 10-15 minutes of arm circles and shoulder stretches - **Workout:** - Tricep Dips (using a chair): 3 sets of 10-12 reps - Dumbbell Shoulder Press: 3 sets of 12 reps - Lateral Raises: 3 sets of 12 reps - Russian Twists: 3 sets of 15 reps per side - Leg Raises: 3 sets of 10-12 reps - Bicycle crunches: 3 sets of 12-15 reps each side #### Day 5: Active Rest/Recovery or Light Cardio - **Options:** - 30-45 minutes of walking, cycling,or 30 mins Stairs up-down yoga/stretching 1. Diet: Focus on a balanced diet rich in protein, healthy fats, whole grains, and plenty of fruits and vegetables. 2. Hydration: Drink plenty of water throughout the day. 3. Rest: Ensure you get enough sleep and allow muscle recovery. 4. Progression: Gradually increase intensity by adding weights or more repetitions as you get stronger. ### Note Always consult with a healthcare provider especially if you have existing health concerns or conditions. Adjust the workouts based on your fitness level and comfort.
notepad.vn
