A 7 DAY WORKOUT PLAN AT HOME

 A 7-day workout plan at home can help you stay active and maintain your fitness. It's important to include a variety of exercises to target different muscle groups and provide balanced training. Here's a sample 7-day workout plan that you can adjust based on your fitness level and goals

Day 1: Full Body Workout

1. Push-ups (chest): 3 sets of 10-12 reps

1. Bodyweight squats (legs): 3 sets of 12-15 reps

1. Plank (core): 3 sets, hold for 30-45 seconds

Day 2: Cardio and Core

1. Jumping jacks: 3 sets of 1 minute

1. Bicycle crunches (core): 3 sets of 15 reps per side

1. High knees: 3 sets of 1 minute

Day 3: Upper Body

1. Tricep dips (using a sturdy chair or table): 3 sets of 10-12 reps

1. Diamond push-ups (triceps and chest): 3 sets of 10-12 reps

1. Superman (back): 3 sets of 12-15 reps

Day 4: Cardio and Lower Body

1. Burpees: 3 sets of 12-15 reps

1. Lateral leg raises (legs): 3 sets of 12-15 reps per leg

1. Mountain climbers: 3 sets of 1 minute

Day 5: Core and Flexibility

1. Russian twists (core): 3 sets of 15 reps per side

1. Cobra stretch (back): Hold for 30 seconds

1. Child's pose (stretch): Hold for 30 seconds

Day 6: Full Body Circuit

1. Circuit training: Perform each exercise for 30 seconds, rest 15 seconds between exercises, and repeat the circuit 3 times.
• Jump squats (legs)
• Push-ups (chest)
• Plank (core)
• Lunges (legs)
• Sit-ups (core)

Day 7: Rest or Active Recovery

Take a day to rest or engage in light activities like walking, stretching, or yoga to allow your body to recover.

Remember to warm up before each workout and cool down afterward. Stay hydrated and listen to your body. If you're a beginner or have any health concerns, consult with a healthcare professional or a fitness trainer before starting a new exercise routine. You can adjust the intensity and reps based on your fitness level and gradually increase the challenge as you progress.