WEEKLY HOME WORKOUT PLAN....

 AT-HOME WORKOUT ROUTINE:

Whether you're a seasoned expert or new to strength training, working at home is a great option when you can't get to the gym or need a change of pace. The home workout below requires a limited amount of equipment.Plus some of the movements can be substituted for bodyweight exercises in which you use your body's own weight as resistance. These exercises can serve as a weeklong beginner's routine to provide several sessions per week for advanced trainees.

WORKOUT PLAN/TIME TABLE:

1. MONDAY - CHEST + TRICEPS
2. TUESDAY - BACK + BICEPS + ABS
3. WEDNESDAY - SHOULDER + LEGS
4. THURSDAY - CHEST + TRICEPS
5. FRIDAY - BACK + BICEPS + ABS
6. SATURDAY - SHOULDER + LEGS
7. SUNDAY - (REST)

TIPS:

• WEIGHT FOR DUMBBELLS (BEGINNERS) - 5KG TO 7KG.
• TRAIN MINIMUM 3 TO 5 EXERCISES OF EACH MUSCLE GROUP.
• IN WEEKS 6 DAYS WORKOUT TAKE ONE DAY REST.
• 8 TO 10 MINUTES DO BODY WARM-UP BEFORE WORKOUT.
• DO 12 TO 20 REPS IN EACH SET.
• INCREASE THE WEIGHT FROM SET 1 TO SET 3.
• TAKE 1 TO 2 MINUTES REST IN EACH SET.
• TAKE SIP OF WATER AT SOME INTERVALS.
• 8 TO 10 MINUTES DO STRETCHING AFTER WORKOUT.

BENEFITS OF EXERCISE:

• HELP YOU CONTROL YOUR WEIGHT.
• REDUCE YOUR RISK OF HEART DISEASES.
• HELP YOUR BODY MANAGE BLOOD SUGAR AND INSULIN LEVELS.
• HELP YOU QUIT SMOKING.
• IMPROVE YOUR MENTAL HEALTH AND MOOD.
• HELP KEEP YOUR THINKING, LEARNING, AND JUDGMENT SKILLS SHARP AS YOUR AGE.
• STRENGTHEN YOUR BONES AND MUSCLES.
• REDUCE YOUR RISK OF SOME CANCERS.
• REDUCE YOUR RISK OF FALLS.
• IMPROVE YOUR SLEEP QUALITY.
• INCREASE YOUR CHANCES OF LIVING HEALTHY AND LONGER.