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7-Day Body Recomposition Workout Guide

The document outlines a 7-day home workout plan focused on body recomposition, featuring daily workouts targeting different muscle groups including push, pull, legs, HIIT, arms, core, and active recovery. Each day includes a warm-up, main workout exercises with specified sets and repetitions, and cooldown stretches. The plan emphasizes fat burning, muscle building, and overall fitness improvement.

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sahashakil99
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453 views8 pages

7-Day Body Recomposition Workout Guide

The document outlines a 7-day home workout plan focused on body recomposition, featuring daily workouts targeting different muscle groups including push, pull, legs, HIIT, arms, core, and active recovery. Each day includes a warm-up, main workout exercises with specified sets and repetitions, and cooldown stretches. The plan emphasizes fat burning, muscle building, and overall fitness improvement.

Uploaded by

sahashakil99
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 Plan for Body Recomposition

7-Day Home Workout Plan for Body Recomposition

Day 1: Push (Chest, Shoulders, Triceps)

Focus: Build shoulders and triceps, burn fat.

- Jumping jacks - 3 min (warm-up)


- Push-ups - 3 sets × 10-15 reps
- Pike push-ups (shoulders) - 3 × 8-10
- Triceps dips (on chair/bed) - 3 × 12
- Shoulder lateral raises (with bottles) - 3 × 15
- Plank - 3 sets × 30 seconds

Cooldown: Arm and shoulder stretches


7-Day Home Workout Plan for Body Recomposition

Day 2: Pull (Back, Biceps, Forearms)

Focus: V-taper shape, build arms.

- Arm swings + neck rolls - 2 min (warm-up)


- Inverted rows (under table) - 3 × 8-12
- Bicep curls (resistance band/bottles) - 3 × 12
- Forearm curls (towel & weight) - 3 × 15
- Reverse snow angels - 3 × 10
- Superman hold - 3 × 30 sec

Cooldown: Wrist, arm, back stretches


7-Day Home Workout Plan for Body Recomposition

Day 3: Legs + Core

Focus: Overall fat burning & metabolic boost

- High knees - 2 min


- Bodyweight squats - 3 × 20
- Lunges (each leg) - 3 × 12
- Glute bridges - 3 × 15
- Calf raises - 3 × 25
- Russian twists - 3 × 20
- Mountain climbers - 3 × 30 sec

Cooldown: Lower body stretches


7-Day Home Workout Plan for Body Recomposition

Day 4: HIIT + Abs

Focus: Burn fat, define waist

Circuit (Repeat 3-4 rounds):


- 30s Jump squats
- 30s Push-ups
- 30s Burpees
- 30s High knees
- 30s Plank shoulder taps
- 30s Rest

Core Finisher:
- Leg raises - 3 × 12
- Plank - 3 × 45 sec

Cooldown: Full-body stretch


7-Day Home Workout Plan for Body Recomposition

Day 5: Arms & Shoulders Focus

Focus: Arm hypertrophy + shoulder width

- Arm circles - 2 min


- Bicep curls (slow) - 4 × 12
- Overhead triceps extensions - 4 × 10
- Lateral raises - 4 × 15
- Arnold press - 3 × 10
- Forearm wrist rolls - 3 × 20

Cooldown: Arm + deltoid stretches


7-Day Home Workout Plan for Body Recomposition

Day 6: Core + Lower Body Burn

Focus: Burn belly fat, slim waist, strengthen core

- Jump rope/spot jog - 2 min


- Side plank (each side) - 3 × 30 sec
- Bicycle crunches - 3 × 20
- Flutter kicks - 3 × 30 sec
- Side leg raises - 3 × 15 each leg
- Glute kickbacks - 3 × 20 each side
- Squat hold - 3 × 45 sec

Cooldown: Hip and abdominal stretch


7-Day Home Workout Plan for Body Recomposition

Day 7: Active Recovery / Mobility

Focus: Recovery, flexibility, mobility

Options:
- 20-30 mins light yoga or stretching
- Slow walk for 30-45 mins
- Foam rolling (if available)

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