Looking to improve your fitness and take your body to the next level then you must follow this home gym workout plan with body weights exercises. This workout can help you to gain muscles, lose fat, and drop extra kilos with full-body toning.
Some time with every day doing gym workout won’t work or maybe we have some job restrictions or need to stay at home on the weekends. So this is the best workout for you with gym exercises along with a few day’s home workouts for change and challenge our body for fast improvements.
Instructions:
You must learn about proper warm up and cool down after workout. click on names to find How to Warm-up before workout? and How to Cool-down after workout?. You must also learn about Static Stretching for avoid DOMS. Delayed-onset muscle soreness (DOMS) is muscle pain that begins after you’ve worked out.
It is also advisable to start with light-weight a few 2-3 sets of your first exercise and consider it as your part of the warm-up. Instead of body-weights exercise you also can choose a treadmill or cross-trainer as your warm-up for 10-15 minutes before workout.
Note – Click on Any Exercise Name you can get the full guide video.
Day 1 Monday: Legs, chest & Back
Legs:
Exercises:
1. Standing Squat with weights
Sets 3 Reps 12 Rest 1 Min
2. Alternating Jump Lunges
Sets 3 Reps 12 Rest 1 Min
3. Dumbbell Sumo Squat
Sets 3 Reps 12 Rest 1 Min
4. Standing Calf raise with dumbbell
Sets 5 Reps 15 Rest 1 Min
Chest:
1. Flat Bench Dumbbell Chest Press Or Chest Dips
Sets 3 Reps 15 Rest 1 Min
2. Decline Dumbbell Bench Press Or Low Cable Cross Over
Sets 3 Reps 15 Rest 1 Min
3. Incline Dumbbell Bench Press Or Incline Dumbbell Chest Flyes
Sets 3 Reps 15 Rest 1 Min
Back:
1. Single Arm Dumbbell Row
Sets 3 Reps 20 Rest 1 Min
2. Wide Grip Lat Pull Down Or Close Grip Front Lat Pull Down
Sets 5 Reps 15 Rest 1 Min
3. Super Man with Twist
Sets 4 Reps 15 Rest 1 Min
Day 2 Tuesday: Calves, abdominal and cardio
Calves:
Exercises:
1. Standing Calf Raises Machine Or Toes Jump Walk
Sets 5 Reps 15 Rest 1 Min
Abdominal:
1. Bottoms Up On the Mat
Sets 3 Reps 12 Rest 1 Min
2. Double Crunches !
Sets 3 Reps 12 Rest 1 Min
3. Jackknife Sit-Ups
Sets 3 Reps 12 Rest 1 Min
4. Side Plank Hip Lift
Sets 3 Reps 12 Rest 1 Min
Cardio:
High intensity interval training
Total Sprints: 10-15 Total
Time: 20 to 30 Minute
How to do It: You can Sprint with Full intensity for 1 Min on Any Cardiovascular equipment like treadmill, cross trainer, recumbent bike, Upright bike, spinning bike or cardio rowing machine or outdoor sprinting For Complete the Sprint. After completing the sprint you can slow Down But u cannot stop completely. But In Beginning if you find it very challenging you can take rest 1 to 2 min but don’t get your body cool down. Then Repeat the same for 10-15 Times for Complete the Total Sprints.
Day 3 Wednesday: Shoulder & Arms
Shoulder:
Exercises:
1. Standing Cable Shoulder Press Or Supported Dumbbell Shoulder Press
Sets 4 Reps 12 Rest 1 Min
2. Standing Side Lateral Raise
Sets 4 Reps 12 Rest 1 Min
3. Dumbbell Shrugs Or Upright Barbell Row
Sets 4 Reps 12 Rest 1 Min
Biceps:
1. Dumbbell Standing Biceps Curl
Sets 3 Reps 12 Rest 1 Min
2. Standing Biceps Cable Curl
Sets 3 Reps 12 Rest 1 Min
3. Alternate Standing Hammer Curl
Sets 3 Reps 12 Rest 1 Min
Triceps:
1. Cable Push Down
Sets 3 Reps 12 Rest 1 Min
2. Reverse Grip Triceps Pushdown
Sets 3 Reps 12 Rest 1 Min
Forearms:
1. Seated Palm Up Barbell/Dumbbell Wrist Curl
Sets 5 Reps 15 Rest 1 Min
Day 4 – Abdominals
3 Exercises:
1. X-Crunches
Sets:3 Reps:15 Rest:30 Seconds
2. Double Crunches !
Sets:3 Reps:15 Rest:30 Seconds
3. Abdominal Crunches On Mat
Sets:4 Reps:15 Rest:30 Seconds
4. Scissors
Sets:4 Reps:15 Rest:30 Seconds
Day 5 Friday: Upper Body
Exercises:
1. Wall Push Ups
Sets 4 Reps 12 Rest 1 Min
2. Bent Knee Push-Ups
Sets 4 Reps 12 Rest 1 Min
3. Super Man With Twist
Sets 3 Reps 12 Rest 1 Min
4. Glute Bridge
Sets 3 Reps 12 Rest 1 Min
5. Swimming Exercise
Sets 3 Reps 12 Rest 1 Min
Day 6 Saturday: Lower Body
Exercises:
1. Body Weight Bench Squat
Sets 4 Reps 12 Rest 1 Min
2. Donkey Kicks
Sets 4 Reps 12 Rest 1 Min
3. Toes Jump Walk
Sets 3 Reps 12 Rest 1 Min
4. Opposite heel tap Jump
Sets 3 Reps 12 Rest 1 Min
5. Super Man with Twist
Sets 3 Reps 12 Rest 1 Min
Day 7 – Rest
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Disclaimer:
We serve as trainers and mentors who help you reach your fitness, wellness, and health goals. As you know every individual is different so their nutrition and fitness plans. The information we provide is based on our personal experience as an online fitness trainer and nutritionist. So You must consult with your physician before following any training or diet plans on this website.
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