Here’s a 7-day beginner-friendly home workout program with a variety of
exercises and a focus on balance, flexibility, strength, and mindfulness. It
includes Thursday for fasting and incorporates 10 minutes of Kapalbhati on
the specified days. Each session lasts about 30-40 minutes.
Day 1: Monday – Full Body Strength
Warm-Up (5-7 minutes)
March in Place: 2 minutes
Arm Swings: 10 forward, 10 backward
Torso Twists: 10 per side
Kapalbhati (10 minutes)
Sit in a comfortable position and practice forceful exhalations. Focus on your
breath.
Main Workout
1. Bodyweight Squats – 12-15 reps
2. Incline Push-Ups – 8-12 reps
3. Plank Hold – 20-30 seconds
4. Standing Side Crunches – 10-12 per side
5. Bird Dog – 8-10 per side
Cool-Down (5-7 minutes)
Forward Fold: 30 seconds
Seated Hamstring Stretch: 20 seconds per leg
Child’s Pose: 30 seconds
Day 2: Tuesday – Lower Body Focus
Warm-Up
High Knees (low impact): 2 minutes
Hip Circles: 10 each direction
Calf Raises: 12 reps
Kapalbhati (10 minutes)
Main Workout
1. Lunges – 8-10 per leg
2. Wall Sit – Hold for 20-30 seconds
3. Step-Back Lunges – 10 per leg
4. Glute Bridges – 12-15 reps
5. Side-Lying Leg Lifts – 10 per side
Cool-Down
Butterfly Stretch: 30 seconds
Seated Forward Bend: 30 seconds
Reclined Spinal Twist: 20 seconds per side
Day 3: Wednesday – Upper Body & Core
Warm-Up
Arm Circles: 10 forward, 10 backward
Shoulder Rolls: 10 each direction
Cat-Cow Stretch: 5 rounds
Kapalbhati (10 minutes)
Main Workout
1. Incline Push-Ups – 8-12 reps
2. Knee Push-Ups – 6-8 reps
3. Plank Shoulder Taps – 8-10 per side
4. Superman Hold – Hold for 20-30 seconds
5. Side Plank (Knee Down) – 10 seconds per side
Cool-Down
Chest Opener Stretch: 30 seconds
Child’s Pose: 30 seconds
Thread-the-Needle Stretch: 20 seconds per side
Day 4: Thursday – Fasting & Mindfulness
Focus on mindfulness and light stretches.
Perform 10 minutes of Kapalbhati and gentle breathing exercises.
Optional: Light yoga poses like Child’s Pose, Seated Forward Bend, and
Reclined Twist (1-2 minutes per pose).
Day 5: Friday – Cardio & Core
Warm-Up
March in Place with High Knees: 2 minutes
Torso Twists: 10 per side
Jumping Jacks (low impact): 10-15 reps
Kapalbhati (10 minutes)
Main Workout
1. Standing Knee-to-Elbow Marches – 10 per side
2. Mountain Climbers (low impact) – 12-15 reps
3. Plank to Downward Dog – 8-10 reps
4. Leg Raises (on back) – 10 reps
5. Russian Twists (seated) – 10 per side
Cool-Down
Standing Forward Fold: 30 seconds
Seated Hamstring Stretch: 20 seconds per leg
Cobra Stretch: 20 seconds
Day 6: Saturday – Full Body & Balance
Warm-Up
Arm Swings: 10 forward, 10 backward
Hip Circles: 10 each direction
Side Stretches: 10 per side
Kapalbhati (10 minutes)
Main Workout
1. Bodyweight Squats with a Hold – Hold for 3 seconds at the bottom, 12
reps
2. Incline Push-Ups – 8-10 reps
3. Single-Leg Glute Bridge – 8 reps per side
4. Bird Dog with a Pause – 10 reps per side
5. Side Plank with Hip Dips (Knee Down) – 6-8 reps per side
Cool-Down
Butterfly Stretch: 30 seconds
Child’s Pose: 30 seconds
Cat-Cow Stretch: 5 rounds
Day 7: Sunday – Active Recovery & Stretching
Light Warm-Up
March in Place: 2 minutes
Arm Circles: 10 forward, 10 backward
Kapalbhati (10 minutes)
Stretching Routine
1. Forward Fold – 30 seconds
2. Seated Forward Bend – 30 seconds
3. Butterfly Stretch – 30 seconds
4. Spinal Twist – 20 seconds per side
5. Child’s Pose – 1 minute
Notes:
Rest between exercises: 30-60 seconds as needed.
Focus on form and breathing during all movements.
Adjust repetitions and duration based on your comfort level.
