Howdy Friends ! This best home based workout plan for strengthen whole body, losing fat, improving endurance and strength. When using this program or any other, you should keep a detailed journal of the exact sets/reps and rest intervals performed, and only count the repetitions completed in strict form.

Terms You’ll Need To Know:
Before Perform this workout Remember your technique should be right and you should have Proper Knowledge about warm ups and cool down after workout- Must follow this workout for minimum 4 Weeks before start intermediate to advance level Workout plan. Still hurting your knee while doing any exercise in this workout, write the exercise name and please consult with me straight way.

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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.

In this Workout Plan Body-Part Splits:

• Day 1: Upper & Lower Body
• Day 2: Core
• Day 3: Upper Body & Core Dumbbell Workout at Home
• Day 4: Lower Body
• Day 5: Core
• Day 6: Upper & Lower Body
• Day 7: Rest

Note – Click on Any Exercise Name you can get the full guide video.

Any Exercise With Alternating Repetition – Always Count Both Side Repetition As 1 Repetition

Day 1 Monday: Upper & Lower Body

Exercises:

1. Wall Push Ups
Sets 3 Reps 8 Rest 1 Min
2. Bent Knee Push Ups
Sets 1 Reps 5 Rest 1 Min
3. Standing Leg Circles
Sets 3 Reps 8 Rest 1 Min
4. Downward dog leg lift
Sets 3 Reps 8 Rest 1 Min
5. Knee extension in sitting
Sets 3 Reps 8 Rest 1 Min
6. Knee strengthen Resistance band workout
Sets 1 Reps 8-12 Rest 30 Sec to 1 Min

Day 2 Tuesday: Core

Exercises:

1. Pilates Leg Climbs
Sets 3 Reps 8 Rest 1 Min
2. Scissors
Sets 3 Reps 5-8 Rest 1 Min
3. On Mat Feet together Leg raise!
Sets 3 Reps 5-8 Rest 1 Min
4. Abdominal Crunches On Mat
Sets 3 Reps 5-8 Rest 1 Min

Day 3 Wednesday: Dumbbell Workout

Exercises:

1. Dumbbell Floor Chest Press
Sets: 3 Reps: 8 Rest: 1 Min
2. Dumbbell Floor Straight Arm Pull Over
Sets: 3 Reps: 8 Rest: 1 Min
3. Dumbbell Standing triceps Extension
Sets: 3 Reps: 8 Rest: 1 Min
4. Dumbbell Standing Biceps Curl
Sets: 3 Reps: 8 Rest: 1 Min
5. 4 Minute Doctor Advice Exercises
Reps: 8-12 Rest: 1 Min

Day 4 Thursday: Lower Body

Exercises:
1. Body Weight Bench/Chair Squat
Sets 3 Reps 5 Rest 1 Min
2. Donkey Kicks
Sets 3 Reps 8 Rest 1 Min
3. Stiff leg hamstring Dead lift with Dumbbell
Sets 1 Reps 5 Rest 1 Min
4. Standing Calf raise with dumbbell
Sets 3 Reps 12 Rest 1 Min
5. Super Man with Twist
Sets 3 Reps 8-12 Rest 1 Min

Day 5 Friday: Core

Exercises:

1. Swimming Exercise
Sets 3 Reps 8 Rest 1 Min
2. Standing Obliques
Sets 3 Reps 8 Rest 1 Min
3. Scissors
Sets 3 Reps 5-8 Rest 1 Min
4. X-Crunches
Sets 1 Reps 5 Rest 1 Min
5. Body weight Plank Hold
Sets 3 Hold 1 minute Rest 1 Min

Day 6 Saturday: Upper & Lower Body

Exercises:

1. Bent Knee Push Ups
Sets 1 Reps 5 Rest 1 Min
2. Downward dog leg lift
Sets 3 Reps 8 Rest 1 Min
3. Glute Bridge
Sets 3 Reps 12 Rest 1 Min
4. Body Weight Bench/Chair Squat
Sets 3 Reps 8 Rest 1 Min
5. Fire Hydrant
Sets 3 Reps 8 Rest 1 Min
6. Walk Down to Push ups
Sets 1 Reps 5 Rest 1 Min

Day 7 Sunday: 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.