Best Home Workout in 2023 for fast result

it is not possible for every one to hit the gym everyday .so this plan will help you to workout at home..

home workout

The 7-Day Workout Schedule Monday: Cardio. Tuesday: Lower body. Wednesday: Upper body and core. Thursday: Active rest and recovery. Friday: Lower body with a focus on glutes. Saturday: Upper body. Sunday: Rest and recovery.

WORKOUT NO > 1
1.Push-up: 3–6 sets of 6–12 reps. The push-up is one of the most efficient bodyweight exercises you can do to build strength in your chest and triceps.
2. Burpee: 6 per minute for 15 minutes
3.Pull-up: 3 sets of 2–5 reps
4.Jump rope: 2-3 minutes +Jumping jacks: 25 reps
5.Bodyweight squats: 20 reps

WORKOUT NO> 2
1.Hip extensions: 10 reps each side
2.Hip rotations: 5 each leg
3.Forward leg swings: 10 each leg
4.Side leg swings: 10 each leg
5.Push-ups: 10-20 reps
6.Spider-man steps: 10 reps

WORKOUT NO> 3
1.Bodyweight squats: 20 reps
2.Push-ups: 10 reps
3.Walking lunges: 10 each leg
4.Dumbbell rows (using a gallon milk jug or another weight): 10 each arm.
5.Plank: 15 seconds
6.Jumping Jacks: 30 reps

WORKOUT NO>4
1.Suitcase RomanianDeadlift :10 REPS 2.Reverse lunge :10 reps/side 3.Suitcase row :2-3 reps 4.Plank push ups :1 rep every 20 seconds 3 minutes 5.Prone T :10 reps

CIRCUITS

DAY > 1 ( 2 ROUNDS )
DAY > 2 ( 2 ROUNDS )
DAY> 3 ( 2 ROUNDS )
  • 20-sec High Knees, 40-sec rest
  • 15 Incline Pushups, 30-sec rest
  • Wall Sit: 5 reps of 10 seconds each with 15 seconds rest
  • 10 Man Maker, 60-sec rest
  • 20-sec Mountain Climbers, 30-sec rest
  • 10 Narrow Pushup on knees, 30-sec rest
  • 20-sec High Side Plank each side, 30-sec rest
DAY > 4 ( 3 ROUNDS )
DAY> 5 ( 3 ROUNDS )
  • 20-sec Jumping Jacks, 30-sec rest
  • 15 Sumo Squats, 30-sec rest
  • 10 Glute Bridges, 30-sec rest
  • 15 Floor Dips, 30-sec rest
  • 12 Alternate Heel Touch Crunches, 30-sec rest
  • 15 Standing Calf Raises, 30-sec rest
  • 12 Superman Pull, 45-sec rest
  • 10 Kneeling Knuckle Pushups, 30-sec rest
DAY> 6 ( 3 ROUNDS )
DAY > 7
REST

home workot for 2023

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