Total Body, Home Workout For Men In Their 30’s
Here's a total body home workout sample plan for men in their 30s that incorporates strength, cardio, and flexibility exercises:
1. Warm-up:
5 minutes of light cardio (e.g., jogging in place, jumping jacks)
Dynamic stretches for major muscle groups (e.g., arm circles, leg swings)
2. Strength Training:
Squats: 3 sets of 10-12 reps
Push-ups: 3 sets of 8-12 reps
Dumbbell or resistance band rows: 3 sets of 10-12 reps
Lunges (alternating legs): 3 sets of 10-12 reps per leg
Dumbbell or resistance band shoulder presses: 3 sets of 10-12 reps
Deadlifts (using dumbbells or household objects): 3 sets of 8-10 reps
Plank: Hold for 30-60 seconds (or as long as possible)
Pull-ups or assisted pull-ups: 3 sets of 8-12 reps (if you have access to a pull-up bar)
3. Cardiovascular Exercise:
Jumping jacks: 3 sets of 30 seconds
High knees: 3 sets of 30 seconds
Burpees: 3 sets of 8-10 reps
Jump rope (if available): 3 sets of 30 seconds
4. Core Exercises:
Bicycle crunches: 3 sets of 12-15 reps per side
Russian twists (using a weight or household object): 3 sets of 12-15 reps per side
Plank with hip dips: 3 sets of 10-12 reps per side
Hanging leg raises, or knee raises (if you have access to a pull-up bar): 3 sets of 8-12 reps
5. Flexibility and Stretching:
Standing quad stretches: Hold for 30 seconds per leg
Standing hamstring stretches: Hold for 30 seconds per leg
Standing calf stretches: Hold for 30 seconds per leg
Seated or standing forward fold: Hold for 30 seconds
Seated or standing chest stretch: Hold for 30 seconds
6. Cool-down:
5-10 minutes of light stretching, focusing on all major muscle groups.
Remember to listen to your body. Start with weights or modifications appropriate for your fitness level, and gradually increase intensity as you progress. It's also important to consult with a healthcare professional before starting any new exercise program, especially if you have any underlying health conditions.
*Disclaimer: The training is intended for informational and educational purposes. It is not intended to substitute for professional medical advice, diagnosis, and/or treatment. Please consult your medical professional before changing your diet, exercise routine, medical regimen, lifestyle, and/or mental health care.
