workout plans [Home workout -no equipment ]
🏠 7-Day Beginner Home Workout Plan (No Equipment)
Day 1 – Monday: Full Body Activation
- 20 Jumping jacks (warm-up)
- 10 Bodyweight squats
- 10 Push-ups (do knee push-ups if needed)
- 20 Seconds plank
- 15 Glute bridges
- 20 High knees
Day 2 – Tuesday: Lower Body Focus
- 30 Seconds marching in place (warm-up)
- 10 Lunges (each leg)
- 15 Glute bridges
- 20 Calf raises
- 30 Seconds wall sit
- 🧘♀️ Finish with gentle stretching
Day 3 – Wednesday: Core & Stability
- 20 Seconds mountain climbers (warm-up)
- 20 Sit-ups or crunches
- 15 Leg raises
- 30 Seconds plank
- 10 Superman holds (hold for 5 seconds each)
- 20 Russian twists
- 🧘♀️ Cool down and stretch
Day 4 – Thursday: Active Recovery
Take it easier today but stay moving.
- 15–30 Minute walk (indoors or outside)
- Light stretching or yoga (try deep breathing)
- Focus on posture, mobility, and hydration
Day 5 – Friday: Upper Body Strength
- 20 Arm circles forward & backward (warm-up)
- 10 Push-ups (regular or knees)
- 15 Triceps dips (use a chair or low surface)
- 30 Seconds shoulder taps (from plank)
- 20 Punches (light boxing in place)
- 30 Seconds plank
- 🧘♀️ Cool down stretch
Day 6 – Saturday: Cardio & Endurance
- 1 Minute jog in place (warm-up)
- 20 Jumping jacks
- 15 High knees
- 20 Skaters (side lunges with a hop)
- 30 Seconds mountain climbers
- 30 Seconds fast feet
- Repeat the circuit 2 times
- 🧘♀️ Stretch and cool down
Day 7 – Sunday: Rest & Recovery
- Take a full rest day
- Go for a casual walk or do light stretching
- Reflect on your week and prep for the next one
✅ Tips for Success
- Start slow and listen to your body
- Stay hydrated before and after workouts
- Aim for consistency, not perfection
- Modify exercises if needed — it’s okay to go at your own pace!