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morning full body workout routine that you can do at home for one week:
Day 1:
- Warm-up: 5 minutes of light cardio, such as jogging in place or jumping jacks.
- Exercises:
- Push-ups: 3 sets of 12 repetitions.
- Squats: 3 sets of 12 repetitions.
- Lunges: 3 sets of 10 repetitions per leg.
- Plank: 3 sets of 30 seconds.
- Cool-down: 5 minutes of stretching.
Day 2:
- Warm-up: 5 minutes of light cardio.
- Exercises:
- Pull-ups (or assisted pull-ups): 3 sets of as many repetitions as possible.
- Dips: 3 sets of as many repetitions as possible.
- Crunches: 3 sets of 20 repetitions.
- Pull-ups (or assisted pull-ups): 3 sets of as many repetitions as possible.
- Leg raises: 3 sets of 15 repetitions.
- Cool-down: 5 minutes of stretching.
Day 3:
- Warm-up: 5 minutes of light cardio.
- Exercises:
- Burpees: 3 sets of 10 repetitions.
- Mountain climbers: 3 sets of 30 seconds.
- Jumping jacks: 3 sets of 30 seconds.
- Russian twists: 3 sets of 20 repetitions.
- Cool-down: 5 minutes of stretching.
Day 4:
- Rest day.
Day 5:
- Warm-up: 5 minutes of light cardio.
- Exercises:
- Squat jumps: 3 sets of 10 repetitions.
- Lunge jumps: 3 sets of 10 repetitions per leg.
- Push-up and row: 3 sets of 10 repetitions.
- Plank jacks: 3 sets of 10 repetitions.
- Cool-down: 5 minutes of stretching.
Day 6:
- Warm-up: 5 minutes of light cardio.
- Exercises:
- Pull-ups (or assisted pull-ups): 3 sets of as many repetitions as possible.
- Dips: 3 sets of as many repetitions as possible.
- Crunches: 3 sets of 20 repetitions.
- Leg raises: 3 sets of 15 repetitions.
- Cool-down: 5 minutes of stretching.
Day 7:
- Rest day.
This is just a sample routine, and you may need to adjust it based on your fitness level and goals. Be sure to listen to your body and take rest days when needed.
Here are some additional tips for a safe and effective morning full body workout:
- Start with a warm-up to get your blood flowing and muscles loose.
- Focus on compound exercises that work multiple muscle groups at once.
- Use proper form to avoid injuries.
- Don’t be afraid to modify exercises if they are too difficult.
- Listen to your body and take rest days when needed.