Daily Exercise Plan

Here is a 7-day workout plan that focuses on different areas of the body and can be completed in just 15 minutes per day.

Day 1: Upper body

Push-ups: 10 reps

Plank: 30 seconds

Dips (using a chair or bench): 10 reps

Tricep dips (using a chair or bench): 10 reps

Bicep curls (using dumbbells or household items like cans or water bottles): 10 reps each arm

Day 2: Lower body

Squats: 10 reps

Lunges: 10 reps each leg

Calf raises: 10 reps

Glute bridges: 10 reps

Day 3: Core

Plank: 30 seconds

Russian twists (using a weight or no weight): 10 reps each side

Leg raises: 10 reps

Bicycle crunches: 10 reps each side

Day 4: Cardio

Jumping jacks: 30 seconds

High knees: 30 seconds

Butt kicks: 30 seconds

Mountain climbers: 30 seconds

Day 5: Upper body

Incline push-ups (using a bench or elevated surface): 10 reps

Bench press (using dumbbells or household items like cans or water bottles): 10 reps

Tricep extensions (using dumbbells or household items like cans or water bottles): 10 reps

Lateral raises (using dumbbells or household items like cans or water bottles): 10 reps

Day 6: Lower body

Sumo squats: 10 reps

Step-ups (using a bench or elevated surface): 10 reps each leg

Donkey kicks: 10 reps each leg

Inner thigh lifts (using a resistance band): 10 reps each leg

Day 7: Full body

Burpees: 10 reps

Plank: 30 seconds

Jump squats: 10 reps

Side plank: 30 seconds each side

Remember to warm up before starting your workout, and stretch after you finish to help prevent injury and improve flexibility. You can also increase the difficulty of these exercises by using weights or resistance bands, or by performing more reps or holding each exercise for a longer period of time. If you have any specific health concerns or injuries, it's always a good idea to consult with a healthcare professional before starting a new workout routine.

7 day workout upper body

Here is a 7-day upper body workout plan that can be completed in just 15 minutes per day:

Day 1:

3 sets of 10-12 push-ups

3 sets of 10-12 chair dips

3 sets of 10-12 bent-over rows with dumbbells

Day 2:

3 sets of 10-12 bicep curls with dumbbells

3 sets of 10-12 tricep dips on a bench

3 sets of 10-12 lateral raises with dumbbells

Day 3:

3 sets of 10-12 close grip push-ups

3 sets of 10-12 tricep extensions with a dumbbell

3 sets of 10-12 seated rows with a resistance band

Day 4:

3 sets of 10-12 shoulder press with dumbbells

3 sets of 10-12 front raises with dumbbells

3 sets of 10-12 bent-over lateral raises with dumbbells

Day 5:

3 sets of 10-12 plank shoulder taps

3 sets of 10-12 reverse flys with dumbbells

3 sets of 10-12 push-ups with hand release

Day 6:

3 sets of 10-12 tricep kickbacks with a dumbbell

3 sets of 10-12 bicep hammer curls with dumbbells

3 sets of 10-12 lateral raises with resistance band

Day 7:

3 sets of 10-12 push-ups with feet elevated

3 sets of 10-12 tricep dips on a bench with feet elevated

3 sets of 10-12 bent-over rows with dumbbells and a twist

Remember to warm up before each workout and cool down afterwards with some stretching. You can also increase the difficulty by using heavier weights or increasing the number of sets and reps as you get stronger.

Beginner Lower Body Workout

Here is a beginner lower body workout that you can do for 7 days, with each day taking about 15 minutes to complete:

Day 1:

Bodyweight squats: 3 sets of 12 reps

Lunges (alternating legs): 3 sets of 12 reps per leg

Glute bridges: 3 sets of 12 reps

Day 2:

Step-ups (using a bench or sturdy chair): 3 sets of 12 reps per leg

Donkey kicks: 3 sets of 12 reps per leg

Clam shells: 3 sets of 12 reps per leg

Day 3:

Leg press (using a machine at the gym): 3 sets of 12 reps

Calf raises (bodyweight or using a machine at the gym): 3 sets of 12 reps

Side leg raises (lying on your side): 3 sets of 12 reps per leg

Day 4:

Bodyweight squats: 3 sets of 12 reps

Lunges (walking or stationary): 3 sets of 12 reps per leg

Glute bridges: 3 sets of 12 reps

Day 5:

Step-ups (using a bench or sturdy chair): 3 sets of 12 reps per leg

Donkey kicks: 3 sets of 12 reps per leg

Clam shells: 3 sets of 12 reps per leg

Day 6:

Leg press (using a machine at the gym): 3 sets of 12 reps

Calf raises (bodyweight or using a machine at the gym): 3 sets of 12 reps

Side leg raises (lying on your side): 3 sets of 12 reps per leg

Day 7:

Bodyweight squats: 3 sets of 12 reps

Lunges (alternating legs): 3 sets of 12 reps per leg

Glute bridges: 3 sets of 12 reps

Explanation of exercises:

Bodyweight squats: Stand with your feet shoulder-width apart, then lower your body by pushing your hips back and bending your knees. Make sure to keep your chest up and your weight in your heels.

Lunges: Stand with your feet shoulder-width apart, then take a large step forward with one leg. Lower your body by bending both knees, keeping your chest up and your weight in your front heel. Push back up to the starting position, then repeat on the other side.

Glute bridges: Lie on your back with your knees bent and your feet flat on the ground. Lift your hips off the ground by squeezing your glutes, then lower them back down.

Step-ups: Place one foot on a bench or sturdy chair, then press down through that foot to lift your body up. Step back down with the same foot, then repeat on the other side.

Donkey kicks: Start on all fours, then lift one leg up and back, keeping your knee bent. Squeeze your glute as you lift your leg, then lower it back down.

Clam shells: Lie on your side with your knees bent and your feet stacked. Lift your top leg up, keeping your feet together, then lower it back down.

Leg press: Use a leg press machine at the gym to press a weighted platform away from your body. Make sure to keep your feet hip-width apart and your knees in line with your toes.

Calf raises: Stand with your feet shoulder-width apart, then lift your heels off the ground by pressing down through your toes. Lower your heels back down, then repeat. You can also do this exercise using a calf raise machine at the gym.

Beginner Stretching Routine

Here is a beginner stretching routine that you can follow for 7 days, taking about 15 minutes each day:

Day 1:

Neck stretch: Slowly tilt your head to the right, hold for 15-30 seconds, and then slowly tilt your head to the left. Repeat this stretch 2-3 times on each side.

Shoulder roll: Raise your shoulders up towards your ears, then roll them backwards in a circular motion. Repeat this stretch 2-3 times in each direction.

Arm and wrist stretch: Reach your right arm straight out in front of you, with your palm facing down. Use your left hand to gently pull your fingers back towards your body, stretching out your wrist and forearm. Hold for 15-30 seconds, then switch sides and repeat.

Day 2:

Chest stretch: Interlace your fingers behind your back, and straighten your arms as much as you comfortably can. Lift your hands away from your body and hold the stretch for 15-30 seconds.

Tricep stretch: Raise your right arm straight up in the air and bend it at the elbow so that your hand is behind your head. Use your left hand to gently push your right elbow towards your head, stretching out your tricep muscle. Hold for 15-30 seconds, then switch sides and repeat.

Side stretch: Stand up straight and reach your right arm straight up in the air. Bend to the left at your waist, trying to touch your left foot with your right hand. Hold for 15-30 seconds, then switch sides and repeat.

Day 3:

Hamstring stretch: Sit on the ground with your legs straight out in front of you. Reach for your toes and hold the stretch for 15-30 seconds. If you can't reach your toes, try to get as close as you can and hold the stretch.

Inner thigh stretch: Sit on the ground with the soles of your feet touching and your knees bent out to the sides. Use your elbows to gently push your knees down towards the ground, stretching out your inner thighs. Hold for 15-30 seconds.

Low back stretch: Lie on your back and bring your knees into your chest. Gently rock from side to side, stretching out your lower back muscles.

Day 4:

Quadricep stretch: Stand up straight and hold onto a chair or wall for balance. Lift your right foot behind you and hold onto your ankle with your right hand. Gently push your heel towards your butt, stretching out your quadricep muscle. Hold for 15-30 seconds, then switch sides and repeat.

Calf stretch: Stand facing a wall and place your hands on the wall at shoulder height. Step back with your right foot and bend your left knee, keeping your right leg straight. Press your right heel towards the ground, stretching out your calf muscle. Hold for 15-30 seconds, then switch sides and repeat.

Day 5:

Side bend stretch: Stand up straight and interlace your fingers above your head. Slowly bend to the right at your waist, stretching out the left side of your body. Hold for 15-30 seconds, then switch sides and repeat.

Hip flexor stretch: Get into a lunge position with your right foot forward and your left foot back. Gently push your hips forward and hold the stretch for 15-30 seconds. Switch sides and repeat.

Groin stretch: Sit on the ground with the soles of your feet touching and your knees bent out to the sides. Gently press down on your knees with your elbows, stretching out your groin muscles. Hold for 15-30 seconds.

Light Weight Beginner Workout

Day 1:

Warm up with 5-10 minutes of light cardio (e.g. walking, jogging, biking)

2 sets of 8-12 reps of bicep curls (using dumbbells or a resistance band)

2 sets of 8-12 reps of tricep dips (using a chair or bench)

2 sets of 8-12 reps of lateral raises (using dumbbells or a resistance band)

2 sets of 8-12 reps of squats (using your own body weight or holding a dumbbell at your chest)

Cool down with 5-10 minutes of stretching

Day 2:

Warm up with 5-10 minutes of light cardio

2 sets of 8-12 reps of push-ups (using your own body weight or doing modified push-ups on your knees)

2 sets of 8-12 reps of rows (using dumbbells or a resistance band)

2 sets of 8-12 reps of shoulder press (using dumbbells or a resistance band)

2 sets of 8-12 reps of lunges (using your own body weight or holding dumbbells at your sides)

Cool down with 5-10 minutes of stretching

Day 3: Rest day

Day 4:

Warm up with 5-10 minutes of light cardio

2 sets of 8-12 reps of bench press (using dumbbells or a barbell)

2 sets of 8-12 reps of lat pull-downs (using a resistance band or cable machine)

2 sets of 8-12 reps of leg press (using a machine or doing body weight squats)

2 sets of 8-12 reps of calf raises (using your own body weight or holding dumbbells at your sides)

Cool down with 5-10 minutes of stretching

Day 5:

Warm up with 5-10 minutes of light cardio

2 sets of 8-12 reps of chest fly (using dumbbells or a resistance band)

2 sets of 8-12 reps of back extensions (using a stability ball or a machine)

2 sets of 8-12 reps of leg curls (using a machine or a resistance band)

2 sets of 8-12 reps of plank (using your own body weight)

Cool down with 5-10 minutes of stretching

Day 6:

Warm up with 5-10 minutes of light cardio

2 sets of 8-12 reps of Russian twists (using a medicine ball or holding a dumbbell at your chest)

2 sets of 8-12 reps of bicycle crunches

2 sets of 8-12 reps of leg lifts (lying on your back with your legs straight)

2 sets of 8-12 reps of mountain climbers

Cool down with 5-10 minutes of stretching

Day 7: Rest day

Remember to start with light weights and gradually increase the resistance as you become stronger. It's also important to listen to your body and stop if you experience any pain or discomfort. Make sure to take breaks as needed, and always remember to warm up and cool down before and after your workouts.

7-Day Cardio Plan

Here is a seven-day cardio plan for beginners that is about 15 minutes per day:

Day 1: Walk on a flat surface for 15 minutes. Try to maintain a moderate pace, where you are able to carry on a conversation but are still slightly out of breath.

Day 2: Jog or run in place for 15 minutes. Begin with one minute of jogging or running, followed by one minute of walking. Repeat this pattern for the full 15 minutes.

Day 3: March in place for 15 minutes. Keep your arms straight and swing them back and forth as you march.

Day 4: Do a 15-minute yoga flow. Choose a yoga video or series of poses that focuses on moving through different poses and flows, rather than holding poses for a long period of time.

Day 5: Do a 15-minute bodyweight circuit. Choose a series of exercises that use your own bodyweight as resistance, such as push-ups, squats, lunges, and burpees. Do each exercise for one minute, followed by 30 seconds of rest.

Day 6: Do a 15-minute jump rope workout. Start with a minute of jumping, followed by 30 seconds of rest. Repeat this pattern for the full 15 minutes.

Day 7: Take a 15-minute walk or jog outside, if weather permits. If not, do a 15-minute cardio workout of your choice, such as cycling on a stationary bike or using an elliptical machine.

Remember to warm up before each cardio workout by doing some light stretching or marching in place for a few minutes. Also, be sure to listen to your body and take breaks as needed. As you become more comfortable and confident with your cardio workouts, you can gradually increase the intensity and duration to challenge yourself further.

Walking Plan For Beginners

Here is a walking plan for beginners that can be followed for 7 days, with each walking session lasting about 15 minutes:

Day 1:

Start by warming up with some light stretches to loosen up your muscles.

Begin walking at a comfortable pace, focusing on good posture and maintaining a steady breathing rhythm.

Walk for 15 minutes, taking breaks as needed.

Cool down with some light stretches to help prevent muscle soreness.

Day 2:

Repeat the same warm-up and cool-down routine as on Day 1.

Try to walk a little faster today, but still at a pace that is comfortable for you.

Try to vary your walking route slightly, either by taking a different route or walking on a different surface (such as grass or a dirt path).

Remember to stay hydrated and take breaks as needed.

Day 3:

Warm up and cool down as before.

Try to increase your walking speed slightly again today.

Consider adding in some hills or stairs to your route to add some variety and challenge to your walk.

Focus on maintaining good posture and taking deep breaths as you walk.

Day 4:

Warm up and cool down as usual.

Today, try to walk for a little longer than 15 minutes. Aim for 20 minutes if you feel comfortable, or even 25 minutes if you are feeling especially energetic.

Remember to take breaks as needed and listen to your body.

Day 5:

Warm up and cool down as before.

Today, try to add in some intervals of faster walking or even jogging, alternating with periods of slower walking or rest.

This can help to boost your cardiovascular fitness and increase the intensity of your workout.

Remember to start slowly and gradually increase the duration and intensity of your intervals as you become more comfortable.

Day 6:

Warm up and cool down as usual.

Today, try to vary your walking route even more by exploring a new neighborhood or park.

This can help to keep things interesting and prevent boredom.

Remember to stay safe by following any local COVID-19 guidelines and being aware of your surroundings.

Day 7:

Warm up and cool down as before.

Today, try to walk with a friend or family member to add some socialization and motivation to your walk.

Consider setting a goal for your walk, such as trying to walk a certain distance or reaching a specific landmark.

Remember to celebrate your progress and take pride in the progress you have made over the past week!

I hope this walking plan helps you get started on your journey to improving your health through walking. Remember to listen to your body and take breaks as needed, and to consult with a healthcare professional before starting any new exercise routine.

7-Day Yoga Workout 

Here is a 7-day yoga workout for beginners that you can do for about 15 minutes a day:

Day 1:

Mountain pose (Tadasana): Stand with your feet hip-width apart, arms by your sides. Engage your core and lift your heels slightly off the ground as you lift your arms overhead. Hold for 5 deep breaths.

Tree pose (Vrikshasana): Stand with your feet hip-width apart and arms by your sides. Shift your weight onto your right foot and place the sole of your left foot on the inside of your right thigh. Lift your arms overhead and hold for 5 deep breaths. Switch sides and repeat.

Downward-Facing Dog (Adho Mukha Svanasana): Start on your hands and knees with your wrists under your shoulders and your knees under your hips. Tuck your toes and lift your hips up and back, forming an inverted V shape with your body. Hold for 5 deep breaths.

Day 2:

Cat-Cow pose (Marjaryasana-Bitilasana): Start on your hands and knees with your wrists under your shoulders and your knees under your hips. Inhale and round your spine up towards the ceiling, tucking your chin towards your chest (cat pose). Exhale and arch your back, lifting your gaze and tailbone towards the ceiling (cow pose). Repeat for 5 reps.

Child's pose (Balasana): Start on your hands and knees with your wrists under your shoulders and your knees under your hips. Bring your hips back towards your heels and stretch your arms out in front of you, resting your forehead on the ground. Hold for 5 deep breaths.

Warrior I (Virabhadrasana I): Stand with your feet hip-width apart and step your right foot back about 3 feet. Turn your right foot out 90 degrees and bend your left knee to a 90-degree angle. Lift your arms overhead and hold for 5 deep breaths. Switch sides and repeat.

Day 3:

Seated forward bend (Paschimottanasana): Sit on the ground with your legs extended in front of you. Inhale and lift your arms overhead, then exhale and reach for your toes. Hold for 5 deep breaths.

Bound angle pose (Baddha Konasana): Sit on the ground with the soles of your feet touching and your knees bent out to the sides. Inhale and lift your arms overhead, then exhale and fold forward, reaching for your feet. Hold for 5 deep breaths.

Easy pose (Sukhasana): Sit on the ground with your legs crossed and your hands resting on your knees. Close your eyes and focus on your breath for 5 minutes.

Day 4:

Plank pose (Phalakasana): Start in a push-up position with your hands under your shoulders and your body in a straight line. Hold for 5 deep breaths.

Upward-Facing Dog (Urdhva Mukha Svanasana): Start on your stomach with your hands under your shoulders and your feet hip-width apart. Lift your chest and legs off the ground, arching your back and looking up towards the ceiling. Hold for 5 deep breaths.

Downward-Facing Dog (Adho Mukha Svanasana): Follow the instructions for Day 1.

Day 5:

Bridge pose (Setu Bandha Sarvangasana): Lie on your back with your knees bent and feet flat on the ground. Lift your hips up towards the ceiling and hold for 5 deep breaths.

Child's pose (Balasana): Follow the instructions for Day 2.

Corpse pose (Savasana): Lie on your back with your arms by your sides and your legs extended. Close your eyes and focus on your breath for 5 minutes.

Day 6:

Cat-Cow pose (Marjaryasana-Bitilasana): Follow the instructions for Day 2.

Seated forward bend (Paschimottanasana): Follow the instructions for Day 3.

Warrior II (Virabhadrasana II): Stand with your feet about 3 feet apart and your arms extended to the sides. Turn your right foot out 90 degrees and bend your right knee to a 90-degree angle. Lift your arms parallel to the ground and hold for 5 deep breaths. Switch sides and repeat.

Day 7:

Plank pose (Phalakasana): Follow the instructions for Day 4.

Upward-Facing Dog (Urdhva Mukha Svanasana): Follow the instructions for Day 4.

Easy pose (Sukhasana): Follow the instructions for Day 3.

Remember to listen to your body and only do poses that feel comfortable for you. If you need to modify a pose or take a break, that's totally fine. The most important thing is to focus on your breath and relax.