7-Day Workout Plan at Home (Total Body Transformation)
If you want to achieve total body transformation, you should work towards consistently eating healthy, staying hydrated, getting enough sleep, and making exercise a habit.
This at-home 7-day workout plan will help you achieve consistency as far as exercising and sticking to it is concerned.
Why you need a workout plan for total body transformation
Truth be told, there’s no body-transformation or glow-up that will ever be complete without fitness being a part of it.
You can sort out your wardrobe and look fine, but if you want glowing skin, healthy hair, and an incredible body, you must embrace health and fitness and have an exercise plan.
This 7-day workout plan is intended to make you look stunning, and do wonders to boost your mood, self-esteem, and overall health.
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How to achieve total body transformation
Get rid of your guilty pleasures
Clear your cupboard of all those treats because even if you vow not to touch them while on the glow-up challenge, knowing that guilty pleasure snacks in your home will easily make you give in when you shouldn’t.
Drink enough water
I can’t emphasize enough how important water is for your overall health. Remember, about 60% of your body is water.
Carry a water bottle everywhere and set reminders to drink to ensure that you get in the recommended 2 liters a day.
Reduce sugar
Don’t go cold turkey on sugar. Gradually reduce your sugar intake over days, weeks, and even months, as this is more sustainable over time.
Also, some foods have more hidden sugar than you might think. Always, always read food labels to check how much sugar is in a particular food.
Don’t cut carbs
Seriously, don’t cut carbs. Your body needs carbs to function properly. Instead, reduce your carb intake, or even better, be carb-smart by choosing healthy carbs over refined ones.
Healthy carb options include brown rice, steel-cut oats, sweet potatoes, quinoa, whole wheat bread, chickpeas, etc.
Get enough sleep
There’s beauty in sleeping. Your body needs enough rest, and it will reward you for it. When you’re sleep-deprived, you will eat higher-calorie foods.
This is because the levels of the ‘hunger hormone, ghrelin, increase when you don’t get enough sleep.
Exercise and stick to it
There’s an exercise-related quote that I love, and it goes like this: ‘’I workout because I love my body, not because I hate it.”
All this to say that you should make exercise a part of your daily routine. You should exercise at least three times a week, not because you don’t like how you look but because you love your body and want to look absolutely the best while living in it!
How to do this 7-day workout plan
In this 7-day workout plan, there are between 12-25 repetitions (reps) of each exercise, known as a set. A circuit refers to all the sets of exercises in the workout.
If you have more to give, you can move between sets with minimum rest periods, but if you can’t, my recommendation is that you take between 30 seconds and 45 seconds of rest between each set, before moving to the next set.
7 day at home workout plan
Day 1 – upper body and cardio workout
Circuit 1 – upper body strength training
- 12 floor press
- 12 bicep curls
- 12 dumbbell triceps extensions
- 12 Arnold press
- 12 bent-over dumbbell rows
- 12 dumbbell chest flys
- 12 bicep hammer curls
- 12 tricep dips
- 12 reverse flys
Circuit 2 – cardio workout
150 skips
Circuit 3 – upper body strength training
- 12 floor press
- 12 bicep curls
- 12 dumbbell triceps extensions
- 12 Arnold press
- 12 bent-over dumbbell rows
- 12 dumbbell chest flys
- 12 bicep hammer curls
- 12 tricep dips
- 12 reverse flys
Circuit 4 – cardio workout
200 skips
Circuit 5 – upper body strength training
- 12 floor press
- 12 bicep curls
- 12 dumbbell triceps extensions
- 12 Arnold press
- 12 bent-over dumbbell rows
- 12 dumbbell chest flys
- 12 bicep hammer curls
- 12 tricep dips
- 12 reverse flys
Day 2 – legs and cardio workout
Circuit 1 – leg strength training
- 12 dumbbell squats
- 12 kettlebell swings
- 12 dumbbell sumo squats
- 12 dumbbell single leg deadlifts
- 12 single leg glute bridges
- 12 curtsy lunges
- 12 standing dumbbell calf raises
Circuit 2 – cardio workout
200 skips
Circuit 3 – leg strength training
- 12 Bulgarian split squats
- 12 donkey kicks
- 12 hip thrusts
- 12 Romanian deadlifts
- 12 goblet squats
- 12 lying leg lifts
- 12 calf raises
Circuit 4 – cardio workout
200 skips
Circuit 5 – leg strength training
- 12 dumbbell squats
- 12 kettlebell swings
- 12 dumbbell sumo squats
- 12 dumbbell single leg deadlifts
- 12 single leg glute bridges
- 12 curtsy lunges
- 12 standing dumbbell calf raises
Day 3 -Abs and upper body strength training
Circuit 1 – ab workout
- 20 crunches
- 20 cross body mountain climbers
- 20 Russian twists
- 20 leg raises
- 20 scissor kicks
- 30 – sec planks
- 20 reverse crunches
Circuit 2 – upper body strength training
- 10 floor press
- 10 bicep curls
- 10 dumbbell triceps extensions
- 10 Arnold press
- 10 bent-over dumbbell rows
- 10 dumbbell chest flys
- 10 bicep hammer curls
- 10 tricep dips
- 10 reverse flys
- 10 bent over later raises
Circuit 3 – ab workout
- 20 crunches
- 20 cross body mountain climbers
- 20 Russian twists
- 20 leg raises
- 20 scissor kicks
- 30 – sec planks
- 20 reverse crunches
Circuit 4 – upper body strength training
- 8 floor press
- 8 bicep curls
- 8 dumbbell triceps extensions
- 8 Arnold press
- 8 bent-over dumbbell rows
- 8 dumbbell chest flys
- 8 bicep hammer curls
- 8 tricep dips
- 8 reverse flys
- 8 bent over later raises
Day 4 – Low impact cardio workout
30 – 45 minutes of walking
Day 5 – legs and abs workout
Circuit 1 – leg strength training
- 12 dumbbell squats
- 12 donkey kicks
- 12 hip thrusts
- 12 curtsy lunges
- 12 Romanian deadlifts
- 12 sumo squats
- 12 fire hydrants
- 12 lying leg lifts
- 12 calf raises
Circuit 2 – ab workout
- 25 crunches
- 25 cross body mountain climbers
- 25 Russian twists
- 25 leg raises
- 25 scissor kicks
- 45 – sec planks
- 25 reverse crunches
Circuit 3 – leg strength training
- 10 dumbbell squats
- 10 donkey kicks
- 10 hip thrusts
- 10 curtsy lunges
- 10 Romanian deadlifts
- 10 sumo squats
- 10 fire hydrants
- 10 lying leg lifts
- 10 calf raises
Circuit 4 – ab workout
- 15 crunches
- 15 cross body mountain climbers
- 15 Russian twists
- 15 leg raises
- 15 scissor kicks
- 45 – sec planks
- 15 reverse crunches
Circuit 5 – leg strength training
- 12 dumbbell squats
- 12 donkey kicks
- 12 hip thrusts
- 12 curtsy lunges
- 12 Romanian deadlifts
- 12 sumo squats
- 12 fire hydrants
- 12 lying leg lifts
- 12 calf raises
Day 6 – Low-impact cardio workout
20 – 30 minutes of walking
Day 7
Rest and recovery
