It’s not particularly easy to keep to a strict exercise regimen. And it is even harder for beginners. However, to make your exercise fun and progressive, I have created a 7-day workout plan. These recommendations can be re-arranged or switched between days. The 7-day regimen includes 2 days of upper body workouts, 2 days of lower body workouts, a cardio day, and 2 rest days.
Day 1 Exercise Plan- Upper body
The first day is focused on upper-body workouts. You will work out the upper body muscles and focus on specific areas. Push-ups are a great upper-body workout. You can switch up your push-up by using a band or by doing the push-up on your knees. And push your hands up and down. It is important to breathe clearly during the reps and contract the abdomen.
Also, try 3 sets of the following with 30-60 seconds rest between.
- Bench press
- Seated bench press
- Lever chest press
- Incline dumbbells press
- Cable chest flies
Day 2 Exercise Plan- Lower body
Day 2 is for a lower-body workout. Squats, lunges, back squats, and hip thrusts are ideal. You can add weights to increase the impact of the workout. Lunges help firm the leg muscles. A Romanian deadlift is great for glute isolation. For back squats, use a bar lift for maximum impact. A back squat will strengthen the torso.
Also, incorporate 3 reps of these exercises with 30-60 seconds of rest between.
- Back squats
- Leg extensions
- Weighted lunges
- Front squats
- Leg curls.
Day 3 Exercise Plan- Cardio
Cardio day- running, elliptical machine, bike, and skip ropes are recommended. You can also switch the machines for a 150 minutes aerobics session. Cardio is great for lowering blood pressure, by reducing bad cholesterol.
Day 4 Workout Plan- Rest
Rest is more efficient in the middle of the week. Rest is important because it helps in muscle growth and exercises cause tears in muscle tissue. Rest helps that muscle to be repaired and grown by cells called fibroblasts.
Day 5 Exercise Plan – Upper body repeat
Focus on the bicep, triceps, and back. Do pull-ups
Do 3 sets of these exercises with 30-60 seconds rest between.
- Bent-over rows
- Rollouts wheel
- Seated cable row
- One-arm dumbbell bent rows
Day 6 Exercise Plan- Lower body legs
Repeat the lower body workout. Choose a specific area. The leg press is recommended. It helps focus the impact on the inner quad of the lower quadriceps
Day 7 – Rest
Another rest day. You can use day 7 to meal prep and review your progress.