Full-Body Burn in 5 Days
0Health Benefits of This 5-Day Plan
| Health Benefit | Description |
|---|---|
| Improved Muscle Endurance | Increases stamina and strength for daily activities. |
| Boosted Metabolism | Burns calories efficiently and aids weight management. |
| Enhanced Flexibility | Promotes mobility and reduces injury risk. |
Workout Instructions Chart
| Day | Workout Routine | Rest Between Sets |
|---|---|---|
| Day 1 | Squats – 3 sets x 15 reps | 30 sec |
| Push-ups – 3 sets x 12 reps | 30 sec | |
| Plank – 3 sets x 30 sec hold | 30 sec | |
| Day 2 | Lunges – 3 sets x 12 reps/leg | 30 sec |
| Triceps Dips – 3 sets x 12 reps | 30 sec | |
| Bicycle Crunches – 3 sets x 20 reps | 30 sec | |
| Day 3 | High Knees – 3 sets x 30 sec | 30 sec |
| Burpees – 3 sets x 10 reps | 30 sec | |
| Side Plank – 3 sets x 20 sec/side | 30 sec | |
| Day 4 | Glute Bridges – 3 sets x 15 reps | 30 sec |
| Superman Hold – 3 sets x 30 sec | 30 sec | |
| Russian Twists – 3 sets x 20 reps | 30 sec | |
| Day 5 | Jump Squats – 3 sets x 12 reps | 30 sec |
| Plank to Push-up – 3 sets x 10 reps | 30 sec | |
| Leg Raises – 3 sets x 15 reps | 30 sec |
Full-Body Workout Guide
Day 1 – Strength Foundation
Start your week with a solid foundation by targeting your lower body, chest, and core. Squats will build lower-body strength, push-ups will engage your upper body, and the plank will activate your core. Perform each exercise with control, focusing on form over speed.
Day 2 – Functional Movement
Lunges help improve stability and balance, while triceps dips strengthen your arms. Bicycle crunches will fire up your core, giving you a well-rounded functional movement workout. Keep your breathing steady, and engage your core throughout.
Day 3 – Cardio and Core Power
This session will get your heart pumping with high knees and burpees, improving your cardiovascular endurance. Side planks will engage your obliques and strengthen your core. Focus on speed and agility while maintaining proper form.
Day 4 – Posterior Chain Focus
Glute bridges activate your lower back and glutes, while the superman hold strengthens your back muscles. Russian twists will target your obliques, improving your rotational strength. Perform each exercise with control to maximize muscle engagement.
Day 5 – Power and Core Control
End the week with explosive movements. Jump squats will increase lower-body power, plank-to-push-up will enhance upper-body endurance, and leg raises will strengthen your lower abs. Stay consistent with your rest periods, and push through fatigue for the best results.
This plan is designed to be repeated for multiple weeks to see long-term benefits. Keep challenging yourself by increasing reps, sets, or intensity over time!