Awesome 7 Day Workout Routine to Get Your Grooves Moving

Top 7 Day Workout You Can Do in Home

During the Year of Change, the need for discipline and routine have become increasingly obvious. I have incorporated set routines to my week for a number of reasons:

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  1. Better Safety 
  2. Options to Intensify Your Workouts with Familiar Routines
  3. Ensure Full Range of Motion
  4. Compete Muscle Workout Each Week
  5. Accountability

All the weights can be adjusted to your skill level and of course, don’t attempt to perform any exercises you are not 100 per cent confident with, always consult a Doctor before any changes to your lifestyle.

Day 1

On the first day we will aim at getting muscle strength into our exercises. The first day is all about developing strength. We will do push based exercises and mostly weights. Also for extra cardio consider cycling or hitting the treadmill.

Exercise Sets Reps Time
Bench Press 3 5 2 – 3 minutes
Dumbbell Side Bend 3 5 2 – 3 minutes
Biceps Curl 3 10 4 – 5 minutes
Skull Crusher 3 5 2 – 3 minutes
Dumbbell Arnold Press 3 5 2 – 3 minutes

Day 2

This day is mainly about squats. Squats are a great way of developing balance and developing core muscles as well as quadriceps along with calves. Thus, it is a complete leg workout.

Exercise Sets Reps Time
Squat 3 10 3 – 4 minutes
Goblet Squat 3 10 3 – 4 minutes
Bulgarian Split Squat 3 10 3 – 4 minutes
Shrimp Squat 3 10 3 – 4 minutes
Pistol Squat 3 10 3 – 4 minutes

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Day 3

This day is about making strong powerful pull exercises. These will help develop muscles and are essential in body building.

Exercise Sets Reps Time
Pendlay Row 5 10 3 – 4 minutes
Upright Row 5 10 3 – 4 minutes
Single Arm Row 5 10 3 – 4 minutes
Neutral Grip row 5 10 3 – 4 minutes
Straight-Arm Pullover 5 10 3 – 4 minutes

Day 4

This day is all about leg strength again. Lower body is always difficult to develop. Thus, on day 4 we will again at good and strong exercises for legs

Exercise Sets Reps Time
Calf-Raise 5 10 3 – 4 minutes
Burpee 5 5 3 – 4 minutes
Hollow-Body Hold 5 10 3 – 4 minutes
Leg Extension 5 10 3 – 4 minutes
Glute Bridge 5 10 3 – 4 minutes

Day 5

This is yet another day which is based on push exercises. This will help develop your strength. Here we will increase the reps for each and every case.

Exercise Sets Reps Time
Bench Press 3 6-7 3 – 4 minutes
Dumbbell Side Bend 3 6-7 3 – 4 minutes
Biceps Curl 3 11 5 – 6 minutes
Skull Crusher 3 6-7 3 – 4 minutes
Dumbbell Arnold Press 3 6 3 – 4 minutes

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Day 6

This is yet another day which is based on pull exercises. This will help develop your strength. Here we will increase the reps for each and every case.

Exercise Sets Reps Time
Pendlay Row 5 12 4 – 5 minutes
Upright Row 5 12 4 – 5 minutes
Single Arm Row 5 12 4 – 5 minutes
Neutral Grip row 5 12 4 – 5 minutes
Straight-Arm Pullover 5 12 4 – 5 minutes

Day 7

The key to all exercises is balance. The essence of physical workout is to develop physical body so that body remains healthy. But health is also about mind and peace. Thus, on the last day of the week you will work on light exercises without weights and a bit of Yoga.

Exercise Sets Reps Time
Wall Sit 5 10 4 – 5 minutes
Squat 5 30 5 – 6 minutes
Burpee 5 10 5 – 6 minutes
Pushup 5 20 4 – 5 minutes
Yoga (in particular meditation) 1 1 5 minutes

This article is for entertainment purposes only and  is not intended to replace professional medical advice or to provide personal or health advice. If you have any questions regarding your health or a medical condition, always seek the advice of your doctor. See here for further information.

Main Image Source: Pixabay

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