7 day bodyweight workout plan with Indian diet plan. Get the best result now!!

Here’s a 7-day bodyweight workout plan complemented with an Indian diet plan and a list of necessary workout gadgets. This plan is designed for beginners and can be adjusted as you progress.

 Workout Gadgets

• Yoga Mat: For comfort during floor exercises.  👉Buy Here
•  Resistance Bands: For added resistance in exercises. 👉Buy Here
•  Pull-up Bar (optional): For pull-up exercises. 👉Buy Here

7-Day Bodyweight Workout Plan

Day 1: Full Body Workout

1. Warm-up: 5-10 minutes of brisk walking or jogging

2. Bodyweight Squats: sets of 12-15 reps

3. Push-ups:3 sets of 8-10 reps (modify as needed)

4. Plank: 3 sets, holding for 20-30 seconds each

5. Glute Bridges: 3 sets of 12-15 reps

6. Cool-down: 5-10 minutes of stretching

Day 2: Rest or Active Recovery

Activity: Light walking, yoga, or stretching

Day 3: Upper Body Focus

1. Warm-up:5-10 minutes of light cardio

2. Tricep Dips: 3 sets of 10-12 reps (use a chair)

3. Pike Push-ups: 3 sets of 8-10 reps

4. Resistance Band Rows: 3 sets of 12-15 reps

5. Plank Shoulder Taps: 3 sets of 12 reps per side

6. Cool-down: 5-10 minutes of stretching

 Day 4: Lower Body Focus

1. Warm-up: 5-10 minutes of light cardio

2. Lunges:3 sets of 10 reps per leg

3. Calf Raises: 3 sets of 15-20 reps

4. Side Leg Raises: 3 sets of 12-15 reps per leg

5. Wall Sit:3 sets, holding for 20-30 seconds each

6. Cool-down:5-10 minutes of stretching

Day 5: Core and Stability

1. Warm-up: 5-10 minutes of light cardio

2. Russian Twists: 3 sets of 20 reps (10 each side)

3. Leg Raises: 3 sets of 10-12 reps

4. Bicycle Crunches: 3 sets of 15 reps per side

5. Bird Dog:3 sets of 10 reps per side

6. **Cool-down:** 5-10 minutes of stretching

 Day 6: Full Body Workout

1. Warm-up: 5-10 minutes of light cardio

2. Burpees: 3 sets of 10 reps

3. Chair Step-ups: 3 sets of 10 reps per leg

4. Push-ups: 3 sets of 8-10 reps

5. Plank: 3 sets, holding for 20-30 seconds each

6. Cool-down: 5-10 minutes of stretching

 Day 7: Rest or Active Recovery

1, Activity: Light walking, yoga, or stretching

Indian Diet Plan

General Tips:

• Hydration: Drink plenty of water throughout the day.
• Balanced Diet: Include a mix of protein, carbohydrates, and healthy fats.
• Portion Control: Eat in moderation to avoid overeating.

Sample Daily Meal Plan

Breakfast

•  Option 1: Oats porridge with nuts and fruits
•  Option 2: Poha with vegetables
•  Option 3: Idli with sambar

 Mid-Morning Snack

•  Option 1: A handful of almonds or walnuts
•  Option 2: Fresh fruit (apple, banana, or orange)

 Lunch

•  Option 1: Brown rice with dal, vegetable curry, and salad
•  Option 2: Whole wheat roti with paneer curry and mixed vegetable sabzi
•  Option 3: Quinoa pulao with mixed vegetables

Afternoon Snack

•  Option 1: Greek yogurt with honey
•  Option 2: Roasted chickpeas
•  Option 3: Buttermilk or lassi

Dinner

•  Option 1: Grilled fish or chicken with steamed vegetables
•  Option 2: Lentil soup with a side of sautéed greens
•  Option 3: Whole wheat roti with a light vegetable curry

 Post-Dinner

•  Option 1: Warm milk with a pinch of turmeric
•  Option 2: Herbal tea

Supplementary Tips:

• Vegetarian Protein Sources: Include legumes, tofu, paneer, and dairy products.
• Spices: Use turmeric, cumin, coriander, and other spices for added health benefits.
• Cooking Methods: Prefer steaming, grilling, or baking over frying.

This plan provides a balanced approach to introducing resistance training using bodyweight exercises, supported by a nutritious Indian diet. Adjust portions and exercise intensity based on your fitness level and dietary needs.

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