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What to expect
Below is an example based on a beginner level with a goal of gaining muscle with every facility available
Your Personalised Workout plan
Schedule
| Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
|---|---|---|---|---|---|---|
| Workout #1 | Rest | Workout #2 | Rest | Rest | Workout #3 | Rest |
Workout #1: Cardio and Upper Body Strength Training (Home or Gym)
Warm up:
- 10 minutes of brisk walking
| Exercise | Sets | Repetitions/Time | Notes |
|---|---|---|---|
| modified pushups | 3 | 8 | Home or gym: use a yoga mat |
| assisted pull-ups | 3 | 5 | Gym: assisted pull-up machine; Home: resistance band over a door |
| chair dips | 3 | 8 | Home: sturdy chair; Gym: bench |
| dumbbell shoulder presses | 2 | 12 | Home: use your own weights; Gym: use gym dumbbells |
| seated cable rows | 3 | 10 | Gym: cable machine; Home alternative: resistance band rows |
Cool down:
- 5 minutes of light walking
- 5 minutes of stretching focused on the upper body