Working out and eating right isn’t just about trying to slim down or look a certain way.

It’s
about changing your lifestyle in a way that makes you a mentally and physically stronger
person. It’s all about confidence and letting your inner beauty take over. I have compiled a few
fitness activities for each day of the week. None of these require a gym and can be done at
home.

SUNDAY
Bodyweight Squats
The squat is fundamental body movement that strengthens and tones the lower body.
This functional exercise can be performed virtually anywhere with no equipment and little space,
and because it's such a basic movement the benefits will carry over into everyday life. The
exercise can be used to build endurance in the legs, we have to learn the correct technique
before progressing to weighted versions of the exercise, burn fat, and can be performed almost
anywhere with no equipment. To do this exercise, we have to do the following: First, set our feet
shoulder-width apart, toes slightly turned out. Pull in our lower abs, and keep our eyes forward.
Next, slowly bend at the knees and drop our hips to lower our body. Keep your heels flat on the
floor. At the bottom of the exercise pause for a moment and strongly push back up to the
starting position, mirroring the descent. Then repeat for the desired number of reps.

MONDAY
Push-ups
Push-ups is a simple yet effective movement that can be used to build strength and
definition in the upper-body, with particular emphasis on the chest and shoulder muscles. This is
an excellent functional movement that can be performed at any time without the need for any
fitness equipment. Push-ups are one of the best exercises for building muscle and improving
cardiovascular health. To do this exercise, we have to do the following: First, lie face down on
the floor with hands slightly wider than shoulder width. Push down on the floor with the hands
and raise the body up by extending the arms. And then lower the body back down to the floor by
bending at the arms and repeat.

TUESDAY
Jumping Jacks
Jumping jacks are a special type of jump that is performed from the standing position.
The legs are placed together and the arms are placed at the side of the body. When the jump
occurs, the legs are spread apart and the arms are quickly moved to the area above the head.
Jumping jacks aid in improving the stamina of the body and its overall endurance level. These
simple exercises will improve the overall flexibility of the body; therefore, improving circulation
and mobility.
WEDNESDAY
Lunges
Lunges are lower body unilateral exercises, which means that they work one leg at a
time. These exercises are especially helpful at improving balance, aiding in injury prevention,
and correcting muscle imbalances. Lunges, as an exercise, are just like the word implies. You
lunge forward, lower and raise yourself on one foot at a time. This will engage your quads, and
core muscle groups. These versatile exercises are also great because you can do it even at the
comfort of your home.

THURSDAY
Crunches
The basic crunch exercise is one of the most popular and highly effective compound
muscle abdominal exercises in a strength-training workout. When done correctly, it is a safer
way of tightening the belly, and enhancing your upper abdominal, lower abdominal, oblique, and
lower back muscles than the traditional sit-ups or curl-ups. This is done like the sit-ups that we
know but can be done on your own. You start by lying on your back with your knees bent and
feet flat on the floor, hip-width apart. Your hands are positioned beneath your head for support
then you gently lift your head together with the shoulders, the lower back stays on the floor, hold
briefly and relax back down. Crunches are recommended because they are a low-cost isolation
exercise for the abdominals that can be performed at home.

FRIDAY
Burpees
A burpee may not be as well-known as push-ups, squats, or lunges but, it is a very
challenging exercise that effectively burns many calories when you do it nonstop and at a higher
intensity for a few minutes. Burpees are a calisthenic exercise. A standard burpee exercise
works to strengthen the muscles in the legs, hips, buttocks, abdomen, arms, chest, and
shoulders. Since a burpee that involves short bursts of intense exercise to build muscle strength
and endurance in both lower and upper body, it is best to be done at the last day of the work-out
plan before the rest day. To perform this exercise, we begin in a standing position then when
our timer starts, we drop down into a squat position with the hands on the ground, then
extending the feet back in one quick motion to form a front plank position, then we return to the
squat position again in one swift motion and jump straight into the air as high as possible.

SATURDAY
Rest Day but with little Indoor Walking Exercise or House-Walking
 Yes, you have read that right! There should be a day meant to build in rest and
recovery time, so our muscle fibers have a chance to repair themselves a little stronger than
before. Staying healthy and being fit are not only achieved by doing series of strenuous
activities. If we want, we can still go back to one of the most basic exercise, which is walking – a
kind of locomotor movement. Especially now, given our situation because of the pandemic, we
are advised to stay indoors and keep us home bound. Walking around the house with the intent
for exercise is also very simple and effective. It is done by making an indoor walking track right
in our homes. We must make it a goal to get up and move 10 minutes out of every hour.
According to some scientific studies, depending on your weight, we burn about 50 calories for
every 10 minutes of brisk walking. We can also incorporate this kind of low-intensity exercise in
our daily schedule.

We must instill in our minds that fulfilling these physical activities and doing them right,
our goal should not only be focused in achieving an aesthetic body – building a proportional, but
symmetrical physique is not all that there is to consider. Exercising combined with healthy
eating encompasses all aspects of health and aims to promote a higher level of well-being. For
example, our goal is we want to lose weight, but it does not mean that we must deprive
ourselves from eating the foods that provide us energy and nutrients, neither stressing nor
overtiring ourselves from all these exercises to effectively lose those fats. Everything should be
done in a balanced way, at a regular pacing and with each careful step. We must also train
ourselves to always practice good habits.