7-Day Whole Body Workout Plan Routine

Do you want to straighten and build your body? You are tired of the extra pounds which make you feel bad about your body. You look yourself in the mirror, and you are unsatisfied, lose your self-confidence and your self-esteem, and you know that you must do something to stop it. The best thing you should do for yourself is to start doing exercise regularly and to follow a proper diet. The nutrition is extremely important for losing weight and maintaining your health. You must consume food rich in proteins, fiber, vitamins, and minerals. Also, consume more water and try to avoid soda, alcohol, fast food and sweets.

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Your workout plan must contain exercises for your belly, back, arms, hips, and legs. That is why we are going to give you a list of exercise for your whole body. It is a 7-day workout plan which will give you the results extremely fast. You may not believe me, but this workout plan helped millions of people around the world who suffered from the same problem like you. Try it, and you will see how your body is going to start transforming.

1. Crunches


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You should lie on your back with the knees bent and feet flat on the floor, hip-width apart. Then place your hands behind your head. Gently pull your abdominals inward. Curl up and forward so that your head, neck, and shoulder blades lift off the floor. Hold the position for few seconds and slowly back down. Repeat it ten times.

2. Plank


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Start with the pushup position. Your upper part of the body must be straight in line with the elbows and toes when they are slightly raised. Keep up this straight position, take deep breaths, and feel the muscles getting strong. When you contract the buttock muscles, equally divide the weight into both legs and elbows to have more strength and balance.

3. Burpees


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Start with a standing position. Your feet should be shoulder-width apart. Then lower your body into a squatting position, placing your hands on the floor in front of you. Get your feet back and lower your chest to do a push-up. Bring your chest back up. With feet in the starting position, stand up and then jump into the air while clapping your arms overhead.

4. Squat

2 Squats

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Start with your feet shoulder-width apart, and your chest held up and out. Extend your hands straight out in front of you. Then sit back and down like you’re sitting on a chair. Lower down, so your thighs are parallel to the floor, with your knees over your ankles. Hold this position for few seconds and bring yourself back to the starting position. Repeat it 20 times.

5. Superman


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You should start lying face down with your arms extended above your head and your legs extended behind you. Then lift your chest, arms, and legs off the floor and hold this position for several seconds. Bring your body back to the starting position. Make a pause and then repeat it. Do this ten times.

6. Push-ups


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Start on your hands and knees with your hands underneath your shoulders. Then come onto the balls of your feet and the heels of your hands, and then walk the feet back until you are in the plank position. Bend your elbows, lowering your body down. Then slowly push yourself back up to the starting position. For more info about push-ups, I recommend reading this article.

7. Jumping rope


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You should hold both rope handles in one hand and swing the rope to develop a feel for the rhythm. Then, without using the rope, practice jumping. When you are ready, put the two together. Jump continuously for one minute.

Don’t forget when jumping the rope to keep your elbows right at your waist and your arms at a 90-degree angle with your shoulders over your hips.

Follow these exercises for seven days and then make a one day pause. Continue the workout plan till you get the results you want.