Do you make regular use of a 7 day workout plan? Keeping our minds and bodies healthy can sometimes be tricky. Many aspects of life get in the way and take up our time, which in turn leaves us with little time to do things that benefit our life’s such as exercise and working on our mental health. Finding a good workout routine can be hard as we aren’t experienced in what will be best for our current body and what to do to be able to reach our goals. 

Many who start aren’t in the best shape and need some guidance on getting the correct workout schedule and routine that will be beneficial to our needs. Finding the time to carve out even 30mins for a workout session can be difficult and we rather skip it than jeopardize not getting our work or chores done. After a long day at the office or at our place of employment, all we seek out is to rest and unwind and exercise can be the last thing on our minds. We fail to see that not only does exercise keep us physically in shape but it can also help us find relaxation and peace as it is just as good for our mental health

What Are the Advantages of a 7 Day Workout Plan?

As mentioned, finding the time to exercise can prove less than easy so having it incorporated into our daily or even weekly schedule can be very beneficial, hence,a 7 day workout plan. We are much more likely to stick to a routine when it’s on paper or set as a reminder.

Finding the correct workout depends on our capabilities, stamina, time and level of fitness. Thankfully there is an abundance of different exercises that target different parts of our body. There are also easier versions of sometimes strenuous seeming exercise moves which can be built into the perfect beginners’ guide. It is great to start easy with some heart-pumping and muscle stretching workouts and build up your stamina and flexibility. With this being said, warm-ups and cool-downs should never be forgotten as they are crucial to lessen the risk of injury and strain. 

Workout Plan For Beginners For a 7 Day Workout Plan?

As a beginner, many workout and exercise moves can be very intimidating and often scare us off. This needs to be overlooked as there are plenty of beginner-friendly alternatives and plans to start you off. If you have been out of the game for a while even if you previously did vigorous exercises it is still recommended to not jump the gun and start slow.

Day 1: Triceps and Chest 

• Warm-up
• Push-ups – 3 sets of 8 reps
• Towel Chest fly – 5 sets of 20 reps

Step 1. Get a large towel and wrap it around your back, holding each side.

Step 2. Cross your upper arms and squeeze pecs 

Step 3. Hold for around 2-3 seconds

• Tricep dips – 3 sets of 15 reps
• Wide grip push-ups – 5 sets of 8 reps
• Cool down

Day 2: Biceps and Back

• Warm-up
• Inverted bicep curls – 5 sets of 8 reps
• Doorway curls – 3 sets of 20 reps

Step 1. Stand in the middle of a doorframe

Step 2. Grab the sides of the frame

Step 3. Move your feet to the bottom of the frame while still holding

Step 4. Flex biceps while pulling yourself towards the frame

• Towel curls – 3 sets of 15 reps

Step 1. Wrap a towel around the back of your leg

Step 2. Hold each side of the towel

Step 3. Lift your leg without overly using your shoulders

Step 4. Flex biceps while lifting 

• Bicep push-ups – 3 sets of 8 reps
• Cool down

Day 3: Leg day

• Warm-up 
• Wall squat – 3 sets of 10 reps
• Walking lunge alternated per side – 3 sets of 10 reps
• Gluten bridge – 3 sets of 10 reps
• Standing calf raise – 3 sets of 15 reps
• Cool down

Day 4: Rest Day

• It is important to take breaks in between workouts and recover. You can choose whether to do stretches as this helps ease muscle pain.

Day 5: Ab Day

• Warm-up
• Standing bicycle crunches – 5 sets of 8 reps
• Seated leg lifts – 3 sets of 10 reps
• Sit-ups – 5 sets of 8 reps
• Spider plank crunches – 3 sets of 10 reps
• Cool down

Day 6: Full Body

• Warm-up
• Jumping jacks – 3 sets of 8 reps
• Push-ups – 2 sets of 5 reps
• Squats – 3 sets of 10 reps
• Plank – 30/60 seconds
• Crunches – 2 sets of 10 reps
• Cool down

Day 7: Yoga

• Yoga is a great way to stretch your muscles without being strenuous. It’s a good way to wrap up a week’s workout and has tons of mental and physical benefits.

What Do to for Warm-Ups and Cool Downs

These are important parts of exercising and should be done with every workout. They help to warm up muscles and to avoid stiff and uncomfortable muscles. Here are some full-proof warm-ups and cool-downs for any workout;

Warm-Ups:

Arm reach – stand with your feet widely apart. While pivoting your one foot swing your arm across and twist your body into the movement. Do this while switching each side for 30 seconds.

Side reach – stand with your feet wider than the width of your hips. Lean your body to one side while slightly bending your leg. Stretch the opposite side’s arm over your head in a diagonal position. Repeat with the opposite side for 30 seconds

Knee lifts – while standing slightly feet apart put your hands behind your head and lift each knee at your side. Repeat on each side for 30 seconds

Squat and reach – stand with feet wider than the width of your shoulders. Squat down to touch the floor then rise and stretch your arms to the sky. Repeat for 30 seconds.

Cool Downs:

Child pose – get on your hands and knees, lean back until your bottom is on your heels. Look down and stretch your arms in front of your head with both hands on the floor. Repeat for 30 seconds

Cat cow – get on all fours and gently stretch your back arched inwards then switch into pushing your back upwards. Repeat for 60 seconds

Neck circles – stand with your feet the same width apart as your hips and move your neck clockwise in a rolling motion then anti-clockwise. Do it for 30 seconds 

Finding the time to work out is important and having an exercise plan can make it much easier to follow through.