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Daily Home Workout Routine Guide

The document outlines a comprehensive daily home workout routine that includes a mobility warm-up, core workout, stretching, optional builders, and lifestyle keys for muscle gain and recovery. It emphasizes the importance of nutrition, hydration, and sleep for optimal performance. A weekly sample split is provided to guide workout focus throughout the week.

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parkhunsueng
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7 views2 pages

Daily Home Workout Routine Guide

The document outlines a comprehensive daily home workout routine that includes a mobility warm-up, core workout, stretching, optional builders, and lifestyle keys for muscle gain and recovery. It emphasizes the importance of nutrition, hydration, and sleep for optimal performance. A weekly sample split is provided to guide workout focus throughout the week.

Uploaded by

parkhunsueng
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

Ultimate Daily Home Workout Routine

1. Mobility Warm-Up (5-7 min)

Do 2 rounds of the following exercises to wake up joints and prevent injury:

Movement Time/Reps

Arm Circles (forward/back) 20s each

Leg Swings (front + side) 10 each leg

World's Greatest Stretch 2 reps each side

Shoulder & Neck Rolls 30s each

Hip Circles 10 each direction

Deep Squat Hold 30s

2. Core Workout (25-35 min)

Exercise Sets Reps Notes

Feet-Elevated Pike Push-Ups 4 6-12 Shoulders/chest/core

Bulgarian Split Squats 3 8-10/leg Quads, glutes

Bodyweight Rows 4 10-15 Lats, traps

Leg Raises / Plank 3 10-12 / 45s Core strength

Burpee to Pull-Up/Jump 3-4 8-10 Full-body power

3. Stretch + Flexibility Flow (10-15 min)

Stretch Hold Time

Seated Forward Fold (Pike) 60s

Jefferson Curl 5 reps, 5s hold

Pancake Stretch 60s

Deep Squat Hold 60s

Butterfly Stretch + Spine Roll 60s

Lying Hamstring Stretch 60s/leg

Shoulder / Triceps / Chest Openers 30s each

Wrist Extensor/Flexor Stretches 30s each

4. Optional Daily Builders (10-15 min)

- Compression Lifts: Pike position, lift heels, 5-10 sec x 5 sets


Ultimate Daily Home Workout Routine

- Shadow Movement Rounds: 3 min x 3 rounds (footwork, flow)

- Active Recovery Days: Light walk, breathwork, gentle stretches

5. Lifestyle Keys

Habit Why

Eat in surplus (250-500 cal) Muscle gain

100-120g protein/day Recovery & size

Sleep 7-9 hours Recovery, growth

Hydration (2-3L) Muscle + joint health

Track progress Motivation

Weekly Sample Split

Day Focus

Mon Push (Pike, Core)

Tue Pull (Rows, Burpee, Core)

Wed Active Recovery or Flexibility

Thu Leg Day + Core

Fri Explosive & Endurance

Sat Full Beast Day

Sun OFF or Stretch Flow

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