Your Comprehensive Workout Schedule Enhanced with Supplements
Day 1: Upper-body Focus
Warm-up (5-7 minutes):
- 1-mile brisk walk
- Dynamic stretches: Arm circles, Leg swings, Cat-Cow stretches, Shoulder circles
Workout (15 minutes):
- Close-Grip Push-Ups: 3 sets of 10-12 reps
- Wide-Grip Push-ups: 3 sets of 10-12 reps
- Shoulder Taps: 3 sets of 20 taps (10 per side)
Supplement Timing:
- Multivitamin Gummies: With breakfast.
- Optional: BCAAs (Branched-Chain Amino Acids) during or post-workout.
Day 2: Lower Body Focus
Warm-up (5-7 minutes):
- 1-mile brisk walk
- Dynamic stretches: Leg swings, Arm circles, Bodyweight squats
Workout (15 minutes):
- Reverse lunges: 3 sets of 10 reps per leg
- Calf raises: 3 sets of 15 reps
- Glute bridges: 3 sets of 12 reps
- Jump squats: 2 sets of 10 reps
Supplement Timing:
- Multivitamin Gummies: With breakfast.
- Optional: Whey Protein post-workout for muscle recovery.
Day 3: 1-Mile Daily Walk
Enjoy a leisurely 1-mile walk at your own comfortable pace.
Day 4: Back and Core
Warm-up (5-7 minutes):
- 1-mile brisk walk
- Dynamic stretches: Cat-Cow stretches, Plank, Arm circles
Workout (15 minutes):
- Superman (back extension): 3 sets of 12 reps
- Plank: 3 sets, hold for 30-45 seconds
- Bicycle crunches: 3 sets of 15 reps per side
Supplement Timing:
- Multivitamin Gummies: With breakfast.
- Optional: Joint Support Gummies, if needed, with a meal.
Day 5: 1-Mile Daily Walk
Another day, another enjoyable 1-mile walk to keep things moving.
Day 6: Rest Day
- Allow your body the time it needs to recover. Focus on light stretching or yoga.
Day 7: Full Body Cardio
Warm-up (5-7 minutes):
- 1-mile brisk walk
- Dynamic stretches: Arm circles, Leg swings, High knees
Cardio (15 minutes):
- Burpees: 3 sets of 10 reps
- Mountain Climbers: 3 sets of 1 minute
- Push-Ups: 3 sets to failure (Standard or modified, based on fitness level)
- High knees: 3 sets of 1 minute
Supplement Timing:
- Multivitamin Gummies: With breakfast.
- Optional: BCAAs during or post-cardio.
Notes:
- Adjust supplement intake based on personal preferences and health needs.
- Stay hydrated throughout the week.
- Always consult with a healthcare professional before starting a new exercise or supplement routine.
Now that you've enhanced your home workouts with supplements, it's time to establish a morning routine for better health with Chess the Tech from NutriWell Solutions. Explore practical strategies to kickstart your day in our next post.
