Are you looking for a workout plan that targets your entire body and can be done at home without any equipment? Look no further than a one week full body workout plan at home. Many people struggle with finding the time to go to the gym or don't have access to equipment, but that shouldn't stop you from getting a good workout in.
A one week full body workout plan at home is perfect for those who want to get a full body workout without having to go to the gym or use any equipment. It's also great for beginners who are just starting out on their fitness journey and want to build up their strength and endurance.
In this article, we will go over what a one week full body workout plan at home entails, the benefits of doing this type of workout, and how to do each exercise properly. We will also provide a sample workout plan that you can follow for a full week.
Now, let's dive into the details of a one week full body workout plan at home.
What is a One Week Full Body Workout Plan at Home?
A one week full body workout plan at home is a workout plan that targets all the major muscle groups in your body over the course of a week. This type of workout plan is designed to be done at home without any equipment or with minimal equipment such as dumbbells or resistance bands.
The workout plan typically consists of a combination of strength training and cardio exercises that work your entire body. Each day of the week is dedicated to targeting a different muscle group, so by the end of the week, you will have worked out all of your major muscle groups.
Sample One Week Full Body Workout Plan at Home
Day 1: Upper Body
- Push-ups (3 sets of 10 reps)
- Tricep dips (3 sets of 10 reps)
- Plank (3 sets of 30 seconds)
- Shoulder press (3 sets of 10 reps)
Day 2: Lower Body
- Squats (3 sets of 10 reps)
- Lunges (3 sets of 10 reps each leg)
- Calf raises (3 sets of 10 reps)
- Glute bridge (3 sets of 10 reps)
Day 3: Cardio
- Jumping jacks (3 sets of 30 seconds)
- Mountain climbers (3 sets of 30 seconds)
- High knees (3 sets of 30 seconds)
- Burpees (3 sets of 10 reps)
Day 4: Upper Body
- Push-ups (3 sets of 10 reps)
- Bicep curls (3 sets of 10 reps)
- Plank (3 sets of 30 seconds)
- Lat pull-down (3 sets of 10 reps)
Day 5: Lower Body
- Deadlifts (3 sets of 10 reps)
- Step-ups (3 sets of 10 reps each leg)
- Donkey kicks (3 sets of 10 reps each leg)
- Fire hydrants (3 sets of 10 reps each leg)
Day 6: Cardio
- Jumping jacks (3 sets of 30 seconds)
- Mountain climbers (3 sets of 30 seconds)
- High knees (3 sets of 30 seconds)
- Burpees (3 sets of 10 reps)
Day 7: Rest Day
How to Do Each Exercise Properly
Push-ups
Start in a plank position with your hands shoulder-width apart and your feet together. Lower your body down to the ground by bending your elbows and keeping your body straight. Push back up to the starting position to complete one rep.
Squats
Stand with your feet shoulder-width apart and your toes pointing forward. Lower your body down by bending your knees and pushing your hips back. Keep your chest up and your weight in your heels. Push back up to the starting position to complete one rep.
Jumping Jacks
Stand with your feet together and your arms at your sides. Jump up and spread your legs out wide while raising your arms above your head. Jump again and return to the starting position to complete one rep.
Burpees
Start in a standing position. Lower your body down to the ground by bending your knees and placing your hands on the ground. Kick your feet back into a plank position, then jump your feet back up to your hands. Stand up and jump as high as you can to complete one rep.
Conclusion of One Week Full Body Workout Plan at Home
A one week full body workout plan at home is a great way to get a full body workout without having to go to the gym or use any equipment. It's perfect for beginners who are just starting out on their fitness journey or for those who want to switch up their workout routine. With the sample workout plan provided, you can easily follow along and target all of your major muscle groups over the course of a week. So, what are you waiting for? Get started on your one week full body workout plan at home today!
Question and Answer
Q: Do I need any equipment for a one week full body workout plan at home?
A: No, you can do this workout plan without any equipment or with minimal equipment such as dumbbells or resistance bands.
Q: How many sets and reps should I do for each exercise?
A: The sample workout plan provided includes 3 sets of 10 reps for each exercise. However, you can adjust the number of sets and reps based on your fitness level and goals.
Q: Can I do this workout plan if I am a beginner?
A: Yes, this workout plan is perfect for beginners who are just starting out on their fitness journey.
Q: How often should I do a one week full body workout plan at home?
A: You can do this workout plan once a week or multiple times a week depending on your fitness level and goals.
