7-Day Whole Body Workout Plan Routine


Being attractive and sexy is the dream of every human on this Planet. Having a perfect body means wearing all the clothes that you like. That is an explanation why most of the women around the world are ready to take everything needed for a toned body.

Luckily, the number of methods that can be applied by your body are enormous and most of them are consisted on cardio and strength exercises. The same need to be combined with healthy meal plan in order the results to be effective. The main point during this regime is to choose the best cardio and strength exercises for your muscles.

Today’s article presents a 7-day workout plan which exercises all your muscles. By taking this workout plan your body will get easily shaped. What you need to do is being more positive and you would not regret taking this workout.


Lie down your body on the floor.

Make sure that your feet are flat on the ground so that you can bend your knees by making an angle of 90 degrees.

If you have a bench, then you can put your feet up on the bench so that the same will be a few inches away.

Turn your toes inwards and make them touching.

Then, place your both hands on the both sides of your head.

Your elbows need to be in a parallel position with your body.

In order to isolate your abdominal muscles, you need to push your back down the floor. Then slowly and carefully curve your shoulders to the front and up off the ground.

Continue with the exercise by pushing down your lower back to the floor.

You need to increase your shoulders just four to six inches only, so that you can hold and squeeze your abdominal muscles.

Make a light movement and go back to the position of which you have started the exercise.

  1. Down Dog Abs

Make the Downward Dog pose with your body. Push your entire body weight to your heels so that your tailbone can reach the sky. Raise your left leg and squeeze your left glute.

While you are breath out push your body weight forward towards your hands.

Then draw your left knee towards your nose so that you can pull your abs to your spine.

In this position your back need to be rounded. While breathing in raise your left leg and push your body weight back to your heels. Continue the exercise as much as it is needed.

  1. Bupress

Put your body in a position as you are making a squat.

Then put your hands on the ground in front of you, ahead of your feet.

Move your feet to the back as you are jumping so that your body gets into a plank position. Afterwards push up your body so that your chest touches the ground.

Instead this position, you can drop down on your knees too, which will be easier movement for your body.

Then just push up yourself from the ground so that you can return your body to the plank position.

Put your feet back, as you are jumping toward your hands.

In a vigorous and forceful manner jump into the air so that your arms get reached in a straight position over your head.

  1. Jumping Rope

A rope is needed for this exercise.

Take the rope into your hands, one rope end in each hand so that the middle of the rope is behind you. The rope ends need to be kept to your hips.

Start making rotations with your wrists so that the rope is swinging over your head.

When the rope gets in front of you then jump over the rope with both of your feet.

Continue with the rotations of the rope and the jumping on your both feet.

  1. Superman