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7-Day Yoga & Bodyweight Workout Plan

The document outlines a 7-day home workout routine combining yoga and bodyweight exercises. Each day focuses on different goals such as strength, flexibility, and recovery, with specific activities and durations provided for each session. The routine includes a mix of yoga poses, strength training, and relaxation techniques to promote overall fitness and well-being.

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Rishi Chäkräbortý
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3 views2 pages

7-Day Yoga & Bodyweight Workout Plan

The document outlines a 7-day home workout routine combining yoga and bodyweight exercises. Each day focuses on different goals such as strength, flexibility, and recovery, with specific activities and durations provided for each session. The routine includes a mix of yoga poses, strength training, and relaxation techniques to promote overall fitness and well-being.

Uploaded by

Rishi Chäkräbortý
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

7-Day Home Workout Routine (Yoga + Bodyweight)

Day 1: Full-Body Yoga + Core Strength - 60-75 mins

Goal: Stretch, strengthen, energize

- 5 mins: Deep breathing + neck/shoulder rolls

- 15 mins: Surya Namaskar - 8 rounds

- 20 mins: Warrior 1 & 2, Downward Dog, Cobra, Chair Pose, Bridge Pose

- 15 mins: Plank - 3 sets of 30 sec, Boat Pose - 3 sets, Leg Raises - 3 sets of 12

- 10 mins: Deep breathing + Shavasana

Day 2: Bodyweight Strength Training - 60-90 mins

Goal: Fat loss, muscle maintenance

- 5 mins: Jumping jacks, arm circles, light jog

- 15 mins: 3 rounds of Squats (15), Pushups (10), Lunges (10 each), Wall Sit (30 sec)

- 15 mins: Plank with shoulder tap, Russian twists, Leg raises

- 10-15 mins: Full body stretching

Day 3: Flexibility + Balance - 60-75 mins

Goal: Mobility, balance, joint strength

- 10 mins: Arm swings, ankle circles, deep squats

- 20 mins: Tree Pose, Eagle Pose, Warrior 3

- 20 mins: Forward Bend, Seated Twist, Pigeon Pose, Butterfly Stretch

- 10 mins: Legs up wall, deep breathing

Day 4: Yoga Flow + Pranayama - 60-75 mins

Goal: Mind-body connection, full stretch

- 5 mins: Neck rolls, wrist rolls

- 20 mins: Vinyasa Flow

- 20 mins: Camel, Triangle, Seated Forward Bend

- 15 mins: Anulom Vilom (5), Bhramari (3), Kapalbhati (5)

- 10 mins: Shavasana

Day 5: Strength + Cardio Mix - 60-90 mins


7-Day Home Workout Routine (Yoga + Bodyweight)

Goal: Burn fat, boost endurance

- 5 mins: Jump rope or jog

- 25 mins: 3 rounds of High knees (20), Jump squats (10), Pushups (15), Mountain climbers (20 sec), Plank

to pushup (10)

- 20 mins: Full body stretching + deep breathing

Day 6: Deep Stretch + Recovery - 45-60 mins

Goal: Muscle recovery, flexibility

- 10 mins: Cat-cow, shoulder rolls

- 30 mins: Downward Dog (1 min), Lizard Pose (1 min each), Reclining Twist, Happy Baby

- 10 mins: Meditation or rest with calming music

Day 7: Optional Light Yoga or Walk - 20-45 mins

Goal: Active rest day

- 20-30 mins walk OR 3-5 rounds of slow Surya Namaskar

- Light seated yoga and pranayama

- Focus on breath and gratitude

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