Introduction
Men often find themselves swamped with work – related tasks and social commitments, leaving little time to visit the gym for a workout. However, maintaining a daily exercise routine is crucial. The good news is that they can exercise right at home. To ensure an organized and effective home – based workout, it’s advisable to have a well – structured plan. Here, we present a weekly home fitness schedule specifically designed for men.
Men’s Weekly Home Fitness Schedule
Monday: A group training plan
Tuesday: C cardio training
Wednesday: B training program
Thursday: Cardio c
Friday: Group a training program
Saturday: C aerobic training
Sunday: Rest
A Group Training Program
Warm – up section
Treadmill: 4 minutes
Box jumps: 10 reps for 1 set, complete 2 sets
Dumbbell arrow squat: 10 times for 1 set, complete 2 sets
Standing rope lumber: 10 times for 1 set, complete 2 sets
Strength training section
Neck front barbell squat: 6 – 8 times for 1 set, complete 3 sets
Standing dumbbell push – ups: 6 – 8 reps for 1 set, complete 3 sets
Pull – ups: 6 – 8 reps for 1 set, complete 3 sets
B Group Training Program
Warm – up part
Running: 400m sprint
Elastic band cross walk: 10 times for 1 set, complete 1 set
Lateral arrow squat with barbell: 10 times for 1 set, complete 1 set
Standing rope rise and fall: 10 times for 1 set, complete 3 sets
Strength training section
Sumo – style hard pull: 6 – 8 times for 1 set, complete 3 sets
Dumbbell bench press: 6 – 8 times for 1 set, complete 3 sets
Prone barbell row: 6 – 8 times for 1 set, complete 3 sets
C Aerobic Training
(Every other day, one type of training at a time is sufficient)
Weight walking: Wear a 15 kg weight vest and walk 2 miles (about 3.2 km))
Jogging: Run 1.5 miles (about 2.4 km)
This weekly home fitness plan for men provides a comprehensive way to stay fit without having to step out of the house. Whether it’s strength training or cardio, each day is carefully planned to target different aspects of physical fitness. Remember, consistency is the key to achieving great results!
