Body Transformation Ultimate Home Workout

Body Transformation Ultimate Home Workout - sharp muscle
8 min read
580
Updated: April 13, 2023

The Body Transformation Workout Plan is designed for men and women, do less exercise and achieve quicker one-time exercise techniques that focus on the chemical processes of fat burning and muscle development.

Whatever you eat, keep an eye on it. It is very important to understand and review your diet before starting this body transformation routine. Evaluate your daily food intake objectively by keeping a food journal for at least one week. Take care of each meal, and you will be able to see what can be improved. After reviewing your diet, you can think about your body change goals – make them achievable and don’t be too strict on yourself. In this way, the food planner, this one or this one can help you get organized. Also, useful articles like this, and it can be of a help.

Nutrition plan you can follow:

Now you’ll be able to lose body fat and build muscle all right away the most effective news: workouts are simple to follow and that they work for any age, physique, or size.

Most people did not try to get into the physique because they do not feel they have time. It is true that the life of all of us has been very busy. But you have to exercise for 4 or 5 hours per week, then it has to be followed.

Essential components of body transformation

The five essential components of body transformation that mean you only have to exercise for 5 hours per week are:

  • The body transformation workouts are engineered to induce maximum fat burn and maximum muscle stimulation. To induce these processes only takes 30 to 45 minutes of exercise at once a day!
  • Alongside Body Transform Exercise, you have Transform Nutrition – a food plan that provides your body the right amount of nutrients at the right time to accelerate to stimulate fat melting and muscle growth. A balanced and healthy diet that provides the body with the necessary nutrients is essential for body transformation. A diet that is high in protein, fiber, and healthy fats can help build muscle, burn fat, and improve overall health.
  • Rest and recovery are essential components of body transformation. Adequate rest allows the body to recover from exercise and build muscle, while recovery techniques such as stretching and foam rolling can help prevent injury and improve flexibility.
  • Consistency is key to achieving body transformation goals. Consistent exercise and healthy eating habits over time can lead to significant changes in body composition and overall health.
  • A positive mindset and strong motivation can help individuals stay committed to their body transformation goals. Surrounding oneself with supportive friends and family, tracking progress, and setting achievable goals can help maintain motivation and focus.
ALSO READ:  Lunges 101: Steps, Benefits, Variations, and More

Note: These 5 components mean that you exercise the most every single minute. This is called effective exercise.

Ultimate body transformation training split

DaysTraining
Monday
+
Thursday
Upper body workout
Tuesday
+
Friday
Lower body workout
Wednesday
+
Saturday
Abs workout
SundayOff Day

If this ultimate full transformation routine seems intensive, it is because it is. But if you want to transform, sculpt and tone your entire body, then eliminating those pesky trouble spots is also included — this is your final blueprint. This 6-days in a week body transformation plan also switches the workout you have done to help prevent plateaus and challenge your body to its maximum potential.

Upper body workout

ExercisesSets x Reps
1. Wide push-ups(5-8 sets) x 10 reps
2. Stretch walks(5-8 sets) x 10 reps
3. Close push-ups(5-8 sets) x 10 reps
4. Shoulders push-ups(5-8 sets) x 10 reps
5. Hindu stretches(5-8 sets) x 10 reps

How to perform each exercise

  1. Wide push-ups: Begin in a high plank position with your hands placed wider than shoulder-width apart. Lower your body down towards the ground, keeping your elbows close to your body, then push back up to the starting position. Repeat for 10 reps.
  2. Stretch walks: Begin in a high plank position with your hands placed slightly wider than shoulder-width apart. Walk your hands forward as far as you can, then walk them back to the starting position. Repeat for 10 reps.
  3. Close push-ups: Begin in a high plank position with your hands placed close together, underneath your chest. Lower your body down towards the ground, keeping your elbows close to your body, then push back up to the starting position. Repeat for 10 reps.
  4. Shoulder push-ups: Begin in a downward dog position with your hands placed shoulder-width apart and your hips raised towards the ceiling. Lower your head towards the ground, bending your elbows, then push back up to the starting position. Repeat for 10 reps.
  5. Hindu stretches: Begin in a high plank position with your hands placed slightly wider than shoulder-width apart. Lower your body down towards the ground, then push your hips back towards your heels, stretching your arms forward. Return to the starting position and repeat for 10 reps.
Note:
Take a 60-second break after completing all five exercises before repeating the circuit for a total of 5–8 sets.

Lower body workout

ExercisesSets x Reps
1. Wide jump squats(5-8 sets) x 10 reps
2. Mountain climber(5-8 sets) x 10 reps
3. Back lungs(5-8 sets) x 10 reps
4. Split lungs(5-8 sets) x 10 reps
5. Diagonal calf raises(5-8 sets) x 10 reps

How to perform each exercise

  1. Wide jump squats: Stand with your feet slightly wider than shoulder-width apart and toes pointing slightly outward. Lower your body down into a squat position, keeping your chest up and weight in your heels. Then, explosively jump up, straightening your legs and lifting your arms overhead. Land softly back in a squat position and repeat for 10 reps.
  2. Mountain climber: Start in a high plank position with your hands shoulder-width apart and your body in a straight line. Bring your right knee towards your chest, then quickly switch legs, bringing your left knee towards your chest while simultaneously extending your right leg back. Continue alternating legs as quickly as possible for 10 reps.
  3. Back lunges: Stand with your feet hip-width apart and hands on your hips. Take a large step back with your left foot, bending both knees to lower your body down towards the ground. Keep your chest up and weight in your front heel. Push through your front heel to return to standing position and repeat on the other side for 10 reps.
  4. Split lunges: Stand with your feet together and hands on your hips. Take a large step forward with your left foot, bending both knees to lower your body down towards the ground. Keep your chest up and weight in your front heel. Push through your front heel to return to standing position and repeat on the other side for 10 reps.
  5. Diagonal calf raises: Stand with your feet hip-width apart and hands on your hips. Raise your left heel off the ground and simultaneously raise your right arm diagonally overhead. Lower your heel and arm back down and repeat on the other side for 10 reps.
Note:
Perform each exercise for 5-8 sets of 10 reps each, completing all 5 exercises back to back without rest. Rest for 60 seconds after completion of all 5 exercises before repeating the circuit.

Abs workout

ExercisesSets x Reps
1. Cat-cow stretch(5-8 sets) x 10 reps
2. Sit-ups(5-8 sets) x 10 reps
3. Knee raises(5-8 sets) x 10 reps
4. Oblique crunches(5-8 sets) x 10 reps
5. Planks(5-8 sets) x (hold 30 seconds)

How to perform each exercise

  1. Cat-cow stretch: Begin on your hands and knees. Inhale and arch your back, dropping your belly towards the floor (cow position). Exhale and round your spine, tucking your chin towards your chest (cat position). Perform 10 reps.
  2. Sit-ups: Lie on your back with your knees bent and feet flat on the floor. Place your hands behind your head, and exhale as you lift your head, shoulders, and upper back off the floor. Inhale as you lower back down. Perform 10 reps.
  3. Knee raises: Hang from a pull-up bar or use a sturdy chair. Engage your abs and lift your knees towards your chest, then lower them back down. Perform 10 reps.
  4. Oblique crunches: Lie on your back with your knees bent and feet flat on the floor. Place your hands behind your head, and lift your head and shoulders off the floor. Twist your torso to the right, bringing your left elbow towards your right knee. Return to the starting position and repeat on the other side. Perform 10 reps on each side.
  5. Planks: Begin in a push-up position, with your hands directly under your shoulders and your body in a straight line from head to heels. Hold for 30 seconds, then rest for 30 seconds. Repeat for a total of 5-8 sets.
ALSO READ:  Dips 101: Steps, Proper Form, and Common Mistakes

Note: Perform 5 exercises back to back, no rest in between. 60 seconds after completion of 5 exercises back to back.

Discover more from SharpMuscle

Subscribe now to keep reading and get access to the full archive.

Continue reading

Scroll to Top