Exercising

🏋️‍♂️ Beginner Home Workout Plan (No Equipment)

Day	Workout Type	Exercises (3 sets each)
🟢 Day 1 – Full Body	Strength + Cardio	15 Jumping jacks 10 Push-ups (on knees if needed) 15 Squats 20s Plank
🟢 Day 2 – Core Focus	Abs + Belly Burn	15 Crunches 20 Leg raises 20s Plank 10 Russian twists (each side)
🟢 Day 3 – Lower Body	Legs + Glutes	15 Lunges (each leg) 15 Squats 20 Calf raises 20 Glute bridges
🟡 Day 4 – Active Rest	Light Movement	20–30 min walking at home or outside Light stretching
🟢 Day 5 – Upper Body	Arms, Chest, Back	10–15 Incline pushups (on a chair) 10 Tricep dips (chair) 15 Arm circles
🟢 Day 6 – Core + Cardio	Burn Fat Fast	15 Mountain climbers 20s High knees 15 Crunches 20s Plank
🔴 Day 7 – Rest	Recovery	Full rest or optional light yoga/stretching

✅ Guidelines:

• Start slow – Don’t rush, gradually build intensity.
• 3 sets of each exercise with 30–60s rest in between.
• Warm-up before & cool down after – 3–5 mins light movement & stretching.
• Stay consistent – 30–45 mins daily is enough to start transforming.

🔄 Combine with Diet:

• Do this workout plan 5–6 days/week.
• Combine with the diet I shared to see results within 2–3 weeks.

✅ Push-Up Form Rules

Area	How to Do It Right
Hand Position	Hands shoulder-width apart or slightly wider. Fingers spread for balance.
Palm Setup	Palms flat, pointing slightly outward (10–15° angle), aligned under your shoulders.
Elbows	Tuck in at a 45° angle from your body — not flaring out to the sides.
Head & Neck	Keep your head neutral — don't look up or drop it. Think: straight line from neck to spine.
Back & Core	Engage your core and glutes. Your body should form a straight line — no sagging hips or raised butt.
Range of Motion	Lower until chest almost touches the ground. Then push up fully, but don’t lock elbows.

❌ Avoid These Mistakes:

• Hands too far forward or wide.
• Letting your lower back sag.
• Not going down enough (half-reps).
• Flaring elbows out too much (shoulder risk!).

Plank

Crunches

Leg Raise

Russian Twist

Lunges

Calf Raise

Glute bridges

Incline Pushup

Triceps Dip

Arm Circles

Move arms in one direction at a time for a specific duration

Mountain Climber

High Knee