This Simple Workout Routine Will Help You Get Stronger In Just One Week
Updated: Apr. 11, 2017
Seven days really can make a difference.
Get Stronger In One Week
Want easy and accessible workouts you can do at home? Certified athletic therapist Peter Levidis created this seven-day plan that you can do anywhere for all-over conditioning. If you’re new to working out, start with these moves, doing one a day. If you already are active, just add these exercises to your daily program.
Monday
Your workout should have a “push” movement, like push-ups. Not ready for off-the-floor, on-the-knees versions, do push-ups off a counter (12 to 15 reps), keeping your elbows facing 45 degrees behind you.
Tuesday
Your workouts should also have a pull movement exercise. Do elastic rows with an exercise band, keeping your elbows behind you as you pull your shoulders backwards. Adjust the resistance by the exercise band you choose. Aim for 12 to 15 reps.
Wednesday
You’ll want to make sure you do a move that makes your body twist and rotate. Using an exercise band, do a lunge stretch from side to side as you sweep the band around the front of your body. You’re twisting your core as you follow through the move. Do 12 to 15 reps each side.
Thursday
Many trainers say that squats are the most effective exercise. Do body weight squats (12 to 15 reps) keeping your bum back and lowering for a count of three. Pause for a second and raise for a count of one.
Friday
Bending over is a move that we all take for granted, but it’s one that we shouldn’t take for granted. Do Romanian dead lifts (12 to 15 reps), hinging at the hip to lift a weight of your choice, knees slightly bent and back arched. Always keep the arms down, and do not lift the weight up in the air.
Saturday
Like squats, lunges are a must-do move. Do walking lunges, keeping your front knee behind your toes, lowering for a count of two, pausing for one second and rising for one second. Make sure you aim for 12 to 15 reps each side (24 to 30 reps in total).
Sunday
Even if you have a rest day, go for a quick-paced walk or jog for at least 15 to 20 minutes.
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