7-Day Home Workout Plan for a Full-Body Workout

Introduction:

Working out at home can be a convenient and effective way to stay in shape. With this 7-day home workout plan, you can target all of your major muscle groups and get a full-body workout without ever leaving your living room. Each day includes a warm-up, a main workout, and a cool-down stretch.

Day 1: Upper Body

Warm-up: 5 minutes of jumping jacks

Main Workout:

- Push-ups (3 sets of 12 reps)

- Dumbbell curls (3 sets of 12 reps)

- Tricep dips (3 sets of 12 reps)

- Shoulder presses (3 sets of 12 reps)

Cool-down: 5 minutes of stretching

Day 2: Lower Body

Warm-up: 5 minutes of jogging in place

Main Workout:

- Squats (3 sets of 12 reps)

- Lunges (3 sets of 12 reps per leg)

- Calf raises (3 sets of 12 reps)

- Glute bridges (3 sets of 12 reps)

Cool-down: 5 minutes of stretching

Day 3: Core

Warm-up: 5 minutes of jumping jacks

Main Workout:

- Plank (3 sets of 30-second holds)

- Bicycle crunches (3 sets of 12 reps)

- Russian twists (3 sets of 12 reps)

- Leg raises (3 sets of 12 reps)

Cool-down: 5 minutes of stretching

Day 4: Cardio

Warm-up: 5 minutes of jumping jacks

Main Workout:

- High knees (3 sets of 30 seconds)

- Jumping jacks (3 sets of 30 seconds)

- Burpees (3 sets of 12 reps)

- Mountain climbers (3 sets of 30 seconds)

Cool-down: 5 minutes of stretching

Day 5: Upper Body

Warm-up: 5 minutes of jogging in place

Main Workout:

- Push-ups (3 sets of 12 reps)

- Dumbbell rows (3 sets of 12 reps per arm)

- Bicep curls (3 sets of 12 reps)

- Overhead tricep extensions (3 sets of 12 reps)

Cool-down: 5 minutes of stretching

Day 6: Lower Body

Warm-up: 5 minutes of jumping jacks

Main Workout:

- Squat jumps (3 sets of 12 reps)

- Bulgarian split squats (3 sets of 12 reps per leg)

- Single-leg deadlifts (3 sets of 12 reps per leg)

- Side lunges (3 sets of 12 reps per leg)

Cool-down: 5 minutes of stretching

Day 7: Yoga and Stretching

Warm-up: 5 minutes of gentle yoga poses

Main Workout:

- Downward-facing dog (3 sets of 30-second holds)

- Warrior II (3 sets of 30-second holds per side)

- Tree pose (3 sets of 30-second holds per side)

- Child's pose (3 sets of 30-second holds)

Cool-down: 10 minutes of gentle stretching

Conclusion:

This 7-day home workout plan is a great way to get a full-body workout without leaving your house. Remember to start slowly and gradually increase the intensity and duration of your workouts as your fitness level improves. And don't forget to stretch and cool down after each workout to prevent injury and promote muscle recovery.