7 Day Workout Routine

Free 7 Day Resistance Plan

7-day workout plan to ease into your new routine.

7 Day Workout Routine
Do often wonder around the gym from machine to machine or pick you a set of dumbbells and think, now what? Well, yes we’ve all been there! So if you are anything like me and you like to follow a plan or have a rough outline at least here’s 7 days of resistance to start getting into the routine of working out and what to do.
Keep in mind that it’s important to consult with a medical professional before starting any new exercise regimen, especially if you have any pre-existing health conditions. Also, remember to start with weights that are appropriate for your fitness level and gradually increase as you become more comfortable.
Day 1: Full Body Workout
– Squats: 3 sets of 10 reps
– Push-ups (or modified push-ups): 3 sets of 8 reps
– Bent-over Dumbbell Rows: 3 sets of 10 reps
– Plank: Hold for 30 seconds
– Stretching: Spend 5-10 minutes stretching major muscle groups.
Day 2: Cardio and Core
– 30-minute brisk walk or light jog
– Bicycle Crunches: 3 sets of 15 reps per side
– Leg Raises: 3 sets of 12 reps
– Russian Twists: 3 sets of 15 reps per side
Day 3: Lower Body Focus
– Lunges: 3 sets of 10 reps per leg
– Deadlifts (with light weights or resistance bands): 3 sets of 8 reps
– Glute Bridges: 3 sets of 12 reps
– Stretching
Day 4: Rest or Light Activity
– Take a break or engage in light activities like walking or gentle yoga.
Day 5: Upper Body Focus
– Dumbbell Bench Press (or push-ups): 3 sets of 8 reps
– Seated Dumbbell Shoulder Press: 3 sets of 10 reps
– Bicep Curls: 3 sets of 12 reps per arm
– Tricep Dips (using a bench or stable surface): 3 sets of 10 reps
– Stretching
Day 6: Active Recovery
– 30 minutes of light activity such as swimming, walking, or cycling at a comfortable pace.
– Foam rolling or gentle stretching to aid recovery.
Day 7: Total Body Circuit
Perform each exercise for 45 seconds with a 15-second rest between exercises. Rest for 1-2 minutes between circuits.
– Bodyweight Squats
– Push-ups (or modified push-ups)
– Bent-over Dumbbell Rows (or resistance band rows)
– Plank
– Mountain Climbers
– Dumbbell Shoulder Press (or use resistance bands)
– Leg Raises
– Bicep Curls (or use resistance bands)
– Tricep Dips
– Cool down and stretch
Remember to listen to your body and adjust the intensity as needed. As you progress, you can gradually increase the weight, repetitions, or sets. It’s also important to include rest days to allow your muscles to recover. Additionally, proper nutrition and hydration are essential for supporting your fitness goals.
As the saying goes you will never regret a workout, so if you cannot complete it all in your first attempt come back the next day and try again. The first 10 minutes is always the toughest but usually once you are past this time block in your mind, you will usually thrive and finish the whole workout! You got this!

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