Home Workout Fitness Plan for 4 Weeks

Name: __________________ Age: _____________

Weight: _________________ Height: ________________

BMI: __________________ WHR: ________________

This plan will help you to learn new healthy habits, helping you to lose weight and maintain
your body shape for a long time.

Week 1

(Warm Up for 5-10 minutes)

Day Exercise Frequency

 Jumping Jacks
 Burpees 30 to 35 Reps of
Monday
 Sit Ups each exercise.
 High Knees
 Push Ups
 Cycling (Laying) 30 to 35 Reps of
Tuesday
 Squats each exercise.
 Lunges
 Jumping Jacks
 Burpees 30 to 35 Reps of
Wednesday
 Sit Ups each exercise.
 High Knees
 Push Ups
 Cycling (Laying) 30 to 35 Reps of
Thursday
 Squats each exercise.
 Lunges
 Brisk Walk 25 to 30 minutes
Friday
 Jogging per session.

(Cool down for 5-10 minutes with stretching)

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 Week 2

(Warm Up for 5-10 minutes)

Day Exercise Frequency

 Jumping Jacks
 Russian Twist 25 to 30 Seconds
Monday
 Wall Sit each exercise.
 Squats & Jumps
 Hip Raises
 Plank Hold 25 to 30 Seconds
Tuesday
 Skipping each exercise.
 Dead Lifts
 Jumping Jacks
 Russian Twist 25 to 30 Seconds
Wednesday
 Wall Sit each exercise.
 Squats & Jumps
 Hip Raises
 Plank Hold 25 to 30 Seconds
Thursday
 Skipping each exercise.
 Dead Lifts
25 to 30 minutes
Friday  Jogging
per session.

(Cool down for 5-10 minutes with stretching)

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 Week 3

(Warm Up for 5-10 minutes)

Day Exercise Frequency

 Jumping Jacks
 Hip Reverse 30 to 35 Seconds
Monday
 Overhead extension each exercise.
 Butt Kicks (Both Side)
 Shoulder Tap Push Ups
 Sit Ups 30 to 35 Seconds
Tuesday
 Arm Circle (both Angles) each exercise.
 Mountain Climber (2 Min)
 Jumping Jacks
 Hip Reverse 30 to 35 Seconds
Wednesday
 Overhead extension each exercise.
 Butt Kicks (Both Side)
 Shoulder Tap Push Ups
 Sit Ups 30 to 35 Seconds
Thursday
 Arm Circle (both Angles) each exercise.
 Mountain Climber (2 Min)
30 to 35 minutes
Friday  Jogging
per session.

(Cool down for 5-10 minutes with stretching)

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 Week 4

(Warm Up for 5-10 minutes)

(Circuit Training)

Day Exercise Frequency

20 to 25 Seconds
each exercise
 Burpees
Round 1 with 10 Seconds
 Jumping Jacks
of rest between
each exercise.
20 to 25 Seconds
 Push Ups each exercise
Round 2  Mountain Climber with 10 Seconds
 Elbow Knee Touch of rest between
each exercise.
20 to 25 Seconds
 Plank Hold each exercise
Round 3  High Knees with 10 Seconds
 Sit Ups of rest between
each exercise.
 Wall Squats 20 to 25 Seconds
 Biceps Curl each exercise
Round 4  Knee Touch with 10 Seconds
 Side Heel touch of rest between
 Mountain Climber each exercise.

(Cool down for 5-10 minutes with stretching)

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