Whole Body Home Health And Fitness

Whole Body Home Health And Fitness: Home Workout Plan

Do each set every 1 minutes and 30 seconds, OR, perform a set in 30 seconds and then rest for 1 minute.

Light to moderate intensity cardio may be cardio such as elliptical, treadmill, bicycle, or a jog around your neighborhood.

It is recommended to use weight lifting gloves while lifting (preferably one with wrist support).

Calisthenics are considered compound exercises as they involve multiple muscles.

As you perform a lifting workout, the muscles you have exercised on your body will become anabolic for 72 hours but your next lifting workout for those muscles may be longer than that. Don't worry. Even though your body may go catabolic and increase your estrogen levels a little bit, it's not a problem. A little increase in your estrogen levels is ok.

The high intensity cardio activities that you can do outdoors or in the privacy of your home should focus on increasing your speed, accuracy, and power. You focus on speed by doing agility drills. You focus on accuracy by doing jump rope. You focus on power by doing jumping plyometrics.

Jumping plyometrics should be done in 7 sets of 8 reps for each of the jumping plyometrics exercises. The jumping plyometrics exercises are done as either jumping as high as you can, side to side, over an invisible line multiple times, or jumping as far as you can forward multiple times. While doing these exercises and in between performing these exercises, you should be on your tippy toes.

Agility Drills should be done in 7 sets with each set done every 2 minutes (30 seconds of exercise, 90 seconds of rest). A set would be going across the agility drills 4 times (back and forth twice).

Try stretching after every set while changing up the stretches. It may increase flexibility and muscle mass of the targeted muscle.

If you are unable to perform the exercise with the recommended weight, try starting at a lower weight and slowly increase the weight as you work your way up to the recommended weight.

While exercising, try to perform the following in order. NOTE: Not all of the exercises will be performed on all of the workout days.
1. Warm Up Dynamic Stretching Exercises
2. Compound Exercises
3. Calisthenic Exercises
4. Isolation Exercises
5. Core (Abs) Exercises
6. Cardio Exercises
7. Warm Down Static Stretching Exercises

THE FOLLOWING ARE THE INSTRUCTIONS ON THE WORKOUT PLAN!
With the lifting and bodyweight exercises, you will perform over 1 million reps in 4.5 years.
((((60 [lifting sets] x 12 [reps]) x 6 [sessions per week]) x 52 [weeks]) x 4.5 [years]) = 1,010,880 [reps]

With the cardio, you will walk over ~100,055 miles in 32.25 years.
(((8.5 [miles] x 365 [sessions]) x 32.25 [years]) = ~100,055 [miles]

With the high intensity interval training (HIIT) cardio...

Do each set every 2 minutes (30 seconds exercise, 90 seconds rest (agility drills and jumping plyometrics)) (14 Minutes)

OR

Do each set every 3 minutes (1 minute exercise, 2 minutes rest (jump rope and hitting the heavy bag)) (21 Minutes)

The following is information on the workout plan:
- Lower Back, Quads, Glutes, Hams, Delts, Lats, Pecs, Traps, Triceps, Biceps, Forearms, Shins, Calves, And Abs — 60 sets (Compound, Calisthenics, Isolation, And Core Exercises).
The following are instructions on how to complete the workout plan.
- Day 1 — Rest Day
  - Moderate Intensity Cardio Workout (Walking 3 MPH) (Cardio Exercise) (5 Minutes And 11 Seconds Every 30 Minutes For 16 Hours (33 Times))
- Day 2 (Lower Body Workout)
  - Lifting Workout — (Lower Back, Quads, Glutes, Hams, Abs, Shins, AND Calves) (Compound, Isolation, And Core Exercises) (90 minutes)
    
    AND THEN
    
    Moderate Intensity Cardio Workout (Walking 3 MPH) (Cardio Exercise) (5 Minutes And 11 Seconds Every 30 Minutes For 16 Hours (33 Times))
- Day 3 (Upper Body Workout)
  - Lifting Workout — (Delts, Lats, Pecs, Traps, Triceps, Biceps, Forearms) (Compound, Calisthenics, Isolation Exercises) (90 minutes)
    
    AND THEN
    
    Moderate Intensity Cardio Workout (Walking 3 MPH) (Cardio Exercise) (5 Minutes And 11 Seconds Every 30 Minutes For 16 Hours (33 Times))
- Day 4 (Lower Body Workout)
  - Lifting Workout — (Lower Back, Quads, Glutes, Hams, Abs, Shins, AND Calves) (Compound, Isolation, And Core Exercises) (90 minutes)
    
    AND THEN
    
    Moderate Intensity Cardio Workout (Walking 3 MPH) (Cardio Exercise) (5 Minutes And 11 Seconds Every 30 Minutes For 16 Hours (33 Times))
- Day 5 (Upper Body Workout)
  - Lifting Workout — (Delts, Lats, Pecs, Traps, Triceps, Biceps, Forearms) (Compound, Calisthenics, Isolation Exercises) (90 minutes)
    
    AND THEN
    
    Moderate Intensity Cardio Workout (Walking 3 MPH) (Cardio Exercise) (5 Minutes And 11 Seconds Every 30 Minutes For 16 Hours (33 Times))
- Day 6 (Lower Body Workout)
  - Lifting Workout — (Lower Back, Quads, Glutes, Hams, Abs, Shins, AND Calves) (Compound, Isolation, And Core Exercises) (90 minutes)
    
    AND THEN
    
    Moderate Intensity Cardio Workout (Walking 3 MPH) (Cardio Exercise) (5 Minutes And 11 Seconds Every 30 Minutes For 16 Hours (33 Times))
- Day 7 (Upper Body Workout)
  - Lifting Workout — (Delts, Lats, Pecs, Traps, Triceps, Biceps, Forearms) (Compound, Calisthenics, Isolation Exercises) (90 minutes)
    
    AND THEN
    
    Moderate Intensity Cardio Workout (Walking 3 MPH) (Cardio Exercise) (5 Minutes And 11 Seconds Every 30 Minutes For 16 Hours (33 Times))

Calender

Whole Body Workout — Lower Back, Quads, Glutes, Hams, Delts, Lats, Pecs, Delts, Traps, Triceps, Biceps, Forearms, Shins, Calves, And Abs

Lower Body Workout

(2 Sets/12 Reps)
1. Dumbbell Goblet Squat (Compound Exercise) — 60 Pounds
  
  THEN
2. EZ-Bar Barbell Roman Deadlift (Compound Exercise) — 85 Pounds
  
  THEN
3. Dumbbell Bulgarian Split Squat (Compound Exercise) — 50 Pounds
  
  THEN
4. Dumbbell Reverse Lunge (Compound Exercise) — 50 Pounds
  
  THEN
5. Dumbbell Hip Thrust (Compound Exercises) — 50 Pounds
  
  THEN
6. Good Morning (Compound Exercises) — 59 Pounds
  
  THEN
7. Calf Raise Holding EZ Bar (Isolation Exercises) — 85 Pounds
  
  THEN
8. Weighted Declined Sit Up (Core Exercise) — 8 Pounds
  
  THEN
9. Weighted Leg Raise With Pulse Ups (Core Exercise) — 10 Pounds
  
  AND THEN
10. Weighted Crunch (Core Exercise) — 8 Pounds

Upper Body Workout

(2 Sets/12 Reps)
1. Reverse Incline Barbell Row (Compound Exercise) — 85 Pounds
  
  THEN
2. Inclined One-Arm Dumbbell Press (Compound Exercise) — 60 Pounds
  
  THEN
3. One-Arm Dumbbell Shrug (Compound Exercise) — 60 Pounds
  
  THEN
4. One-Arm Dumbbell Arnold Press (Compound Exercise) — 40 Pounds
  
  THEN
5. Neutral Grip Chin Ups On The "B-Bars" From BaseBlocks (Calisthenics Exercises) — Bodyweight
  
  THEN
6. Dips On The "B-Bars" From BaseBlocks (Calisthenics Exercises) — Bodyweight
  
  THEN
7. Inclined Reverse One-Arm Dumbbell Overhead Press (Isolation Exercise) — 15 Pounds
  
  THEN
8. Bent-Arm Dumbbell Lateral Raises (Isolation Exercise) — 25 Pounds
  
  THEN
9. Inclined One-Arm Dumbbell Curls (Isolation Exercise) — 25 Pounds
  
  AND THEN
10. Inclined Dumbbell Powerbombs (Isolation Exercise) — 60 Pounds

Dynamic Stretching

Arm Circles — 10 Reps Each Direction

Shoulder Circles — 10 Reps Each Direction

Head Circles — 10 Reps Each Direction

Hip Circles — 10 Reps Each Direction

Heel Circles — 10 Reps Each Direction

Leg Swings — 10 Reps Each Leg

Frankensteins — 10 Reps

High Intensity Interval Training (HIIT) Cardio

Agility Drills — 7 Sets (1 Set = Back And Fourth 2 Times) (30 Seconds Exercise, 90 Seconds Rest) (14 Minutes)

OR

Jumping Plyometrics (30 Seconds Exercise, 90 Seconds Rest) (14 Minutes)
- Jumping As High As You Can Side-To-Side — 7 Sets / 8 Reps
- Jumping As Far Forward As You Can — 7 Sets / 8 Reps
OR

Jump Rope — 7 Sets (1 Minute Exercise, 2 Minutes Rest) (21 Minutes)

Moderate Intensity Cardio (1 Hour And 50 Minutes)

Elliptical

OR

Bowflex Max Trainer

Static Stretching

Neck To Side Stretch (Traps) — Hold For 10 Seconds Each Direction

Shrugs Stretch (Traps) — Hold For 10 Seconds

Delts Stretch — Hold For 10 Seconds

Triceps Stretch — Hold For 10 Seconds

Biceps Stretch — Hold For 10 Seconds

Pecs Stretch — Hold For 10 Seconds

Lats Stretch — Hold For 10 Seconds

Lower Back And Abs Stretch — Hold For 10 Seconds

Glutes Stretch — Hold For 10 Seconds

Quads Stretch — Hold For 10 Seconds

Hams Stretch — Hold For 10 Seconds

Calves Stretch — Hold For 10 Seconds