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    7 Lessons

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Body Transformation Home Workout for Beginners

Special week program to get you started working from a sedentary lifestyle to an active person. Every day is focused on a specific muscle group targeting the right areas and making the most of practice. We have created the Practice not just to improve your health but also to educate you about your fitness transformations.

The one-week program helps to do home workouts and bodyweight workouts, and you can also make a workout plan for scheduling the workout routine in which you can do the bodyweight workouts. These exercises help burn body fat, boost metabolism, increase stamina, and build muscle, abs, triceps, chest, legs, shoulder, and arms which everyone wants a healthy muscular body. Also it helps to your mental and physical health.So, raady to learn body transformation home workout?

Our course for beginners who want to lose fat and want lean muscle can join this series.

Features of the Program - 

  1. Calorie count - you can check the ideal number of calories you can burn during daily practice.

  2. All the workouts are time-based also called High-intensity interval training HIIT workouts 

  3. An easy version of every workout 

  4. Upcoming exercises promo to gear up in rest time 

  5. Beep- timer for start and stop 

  6. Name of all the exercise

  7. Easy and simple guidance for building strength

  8. Warm-up and cool down for injury-free practice

this program will help you lose extra body fat, tone your body, and energy your entire day. These are all home workouts like plank, push-ups, pull-ups, crunches, yoga, lunge, jump, and squat which means it requires no special equipment, and also you can perform them anywhere and transform your body. 

This program isn't about the new diet or fitness craze that promises to get you in shape quickly. This course was created for people who felt they didn't have enough time to do gym activity, aerobic, cycling, running, treadmill, cardio, harder and advanced sessions for hours or resources to get in shape, people who are coping with illness or disability, people who are juggling marriages, children, and busy jobs, and others who enjoy going to parties and clubs while also wanting to look good on the beach. Whatever the challenge, situation, or circumstance, I can assure you that this course will assist you in overcoming it and discovering the drive to succeed amid all of the obstacles in your way.

Diet Tips for Body transformation workout

What you eat is just as important as how you work out if you want to gain lean muscle mass and a flat stomach. Follow these four guidelines to achieve success.

1. Get plenty of fiber

Fiber can be found in a variety of foods, including fruits, vegetables, beans, and whole grains. According to some research, actually increasing your fiber intake will help you lose belly fat and hold it off. Adding beans to your salad, eating oats, or snacking on fiber-rich nuts are all easy ways to boost your intake naturally.

 2. Exclude Added Sugar

Sugary drink, in particular, is a significant source of added sugar, which contributes to excess weight gain and health issues such as diabetes and heart disease. Furthermore, foods high in added sugars, such as candy, soda, and baked goods, are also deficient in the nutrients your body needs to remain healthy. Eliminating foods rich in added sugars is a perfect way to shed pounds. It's crucial.

 3. Make Room for Fat That Is Good For You

Although it's common to cut fat first when trying to lose weight, healthy fats will actually help you achieve your weight loss goals. In reality, several studies have shown that eating a high-fat diet rich in foods like olive oil, avocados, and nuts will help you lose weight. Furthermore, fats keep you fuller for longer, which reduces cravings.

4. Keep Distractions to a Minimum

Although eating meals in front of the TV or computer does not seem to be diet sabotage, it may lead to you consuming more calories and gaining weight. Eating at the dinner table, away from potential distractions, is not only a good way to maintain a healthy weight, but it also provides an opportunity to reconnect with loved ones. Smartphones are another device you should set aside while you’re eating. Scrolling through emails or your Instagram or Facebook feed is just as distracting as a TV or computer. 

5. Take a Walk to Improve Your Health

Many people assume that in order to lose weight, they must start exercising regularly. Although various forms of exercise are vital when trying to lose weight, walking is a great and simple way to burn calories. Also, 30 minutes of daily walking has been shown to help with weight loss. 

6. Drink plenty of water

Drinking enough water during the day is beneficial to your overall health and can also aid in weight management. In a survey of over 9,500 people, it was discovered that those who were not sufficiently hydrated had higher BMIs and were more likely to be obese than those who were. Furthermore, it has been shown that people who drink water before meals consume less calories. 

7. Choose Your Snacks Wisely

Weight gain can be caused by snacking on unhealthy junk foods. Making an effort to have nutritious snacks available at home, in your car, and at work is a simple way to help shed pounds or maintain a healthy weight. Getting pre-portioned servings of mixed nuts in your car or cut-up veggies and hummus on hand in your fridge, for example, will help you stay on track when a craving strikes.

  • Protein 

Don't be surprised if you don't gain muscle as quickly as you'd like if you don't eat food with enough types of protein – red and white meat, fish, and egg meals. Lifting weights creates microscopic tears in your muscles, and protein ingestion restores the damage and rebuilds your muscles to make them bigger and stronger. At each meal, aim for at least a fist-sized portion of high-quality lean protein.

  • Carbs

To change your body, you don't have to completely eliminate carbohydrates, but making better carb choices will help you grow bigger, stronger, and leaner. Limit your intake of sugar and fast-release carbohydrates such as refined white bread and pasta, which have been deprived of several nutrients and fiber. Choose slow-release carbs like sweet potatoes and brown rice instead.

  • Fruits and vegetables

If you don't get your five-a-day, you're losing out on a wealth of vitamins, minerals, and other nutrients that are essential for improved health and your weight loss journey. To give your body the nutrients it needs after a hard workout, eat a wide variety of different-colored vegetables, as well as fiber to keep you fuller for longer and stabilize blood sugar levels so you're not tempted by sugary snacks.


These cardio workouts are planned to be difficult. Don't get disheartened if you can't complete your entire cardio workout at first. Each day, push yourself a little harder until you can complete the entire cardio workout session at the specified pace. To be able to complete the entire session, it may take a few weeks of gaining endurance.

Monday/Wednesday/Friday Cardio workouts

1. 5-mins treadmill walk as a warm-up

2. Treadmill Duration: Rotate 7 times on the treadmill for a total of 35 mins. Increase the speed if the speed becomes too low.

  • 1 min: speed 4.5, incline 5
  • 2 mins: speed 5.0, incline 5
  • 3 mins: speed 5.5, incline 1

3. Perform six 50-yard sprints with 30-sec jogs between in.

Tuesdays/Thursdays Cardio workouts

1. Warm-up by cycling or walking on the treadmill for 5 mins.

2. Cycling Duration: Perform the following rotation 6 times for a total of 45-50 mins.

  • 1 min: 110 rpm,  level 5
  • 1 min: 90 rpm, level 7
  • 1 min, 80 rpm, level 9
  • Level 11, 70 rpm, 2 mins

3. 15 high wide jumps

4. 15 squats with a pop

5. 15 lunges with each leg switched 15 lunges with each leg switched 15 lunges with each leg

6. On each leg, do 20 high knee runs.


WEIGHT TRAINING for Body Transformation

Each day, only do one weight training session. Morning and night weight training and cardio workout sessions are alternated. If you absolutely must do both Body workout exercises at the same time, perform the weight training first. All of the routines in this list are meant to be done fast but with great form. Each weight-training workout should last no longer than 45 to 60 minutes.

The majority of these workouts feature supersets, which implies that the workouts and reps stated should be performed one after the other, with no break in between.

Monday Workouts: Legs

• 2 x 15 leg extension

• 2 x 15 leg curl

• 4 x 20 wide leg press

• 4 x 20 shoulder-width smith machine squat

• 4 x 15 leg extensions

• 4 x 15 narrow stance hack squat

• 4 x 15 leg curls

• 4 x 15 stiff legs

Tuesday Workouts: Shoulders/Chest/Triceps

• 4 x 12 side lateral raise

• 4 x 15 one-arm dumbbell shoulder press

• 4 x 15 rear lateral raise

• 5 x 15 incline press

• 4 x 15 pushdowns

• 4 x 12 bench dips

Wednesday Workouts: Back/Biceps

• 5 x 12 wide-grip pulldowns

• 4 x 15 CG cable row

• 4 x 20 hyperextensions

• 5 x 15 preacher curls

• 5 x 12 incline dumbbell curls

Thursday Workouts: Plyometrics

• 2 x 20 leg extensions

• 2 x 20 leg curls

• Perform the following workouts in a circle 4 times without stopping in between. After rounds, take a one-minute break.

• 10 Wide high jumps 

• 15 lunges with each leg switched 15 lunges with each leg switched 15 lunges with each leg

• On each leg, do 10 step-up jumps on the bench.

• 15 reverse lunges, one leg at a time

• On each leg, do 10 gallop squats.

Friday Workouts: Shoulders/Back

• 4 x 10 shoulder press

• 4 x 10 wide-grip pull-downs

• 4 x 15 good mornings

• 5 x 10 high bench step-ups

How much more can your body improve in a week? As much as you believe - but only if you do have 3 factors: a decent workout plan, good meal habits, and the proper mentality to stick to them with dedication and effort.

1. The strategy

One week's worth of routine is included in the plan. It consists of four weekly sessions: chest and back, legs and abs, arms, and shoulders, and abs.

2. A good start

The first week's workouts are listed below. To get the most out of the plan, do the workouts in the order listed, according to the sets, reps, tempo, and rest times specified.

3. A strong conclusion

This increase in exercise volume will shock your body into increasing muscle growth while simultaneously removing unnecessary fat, resulting in you being both big and lean.

4. Consistent gains

For weeks one, the routines comprise the same movements in the same order, but the sets and reps vary from week to week to force your muscles to work harder. This method will ensure that you continue to see good changes in your body composition.

5. Get some rest

This means that proper nourishment and rest are critical. To give your body the nutrients it needs, follow the food instructions below and try to get to bed early each night.

Check out related course
Home Workout Transformation Week Two


Basic Requirement

  • Good eating and exercise are two of my passions.

  • Many that are serious about being in the best shape of their lives will benefit from this course.

  • You should be a supporter of an active, healthy lifestyle.

  • Anyone who is interested in learning how to make a positive change in their life.

Skills Covered

  • Take control of your fitness and nutrition.

  • Simple everyday training tactics.

  • Your Body Will Be Detoxed.

  • You'll gain muscle and strength.

  • You'll be able to tone your body.

  • Your Body Will Change.

  • Obtain Your Fitness Objectives.

  • Feel Energetic & Happy.

Expert Review

“Fitness is the life long journey towards self improvement.”

Importance of Physical Fitness 

You can save money

7 out of 10 U.S. deaths are caused by chronic diseases. Chronic diseases account for 86% of healthcare costs in the U.S., according to the Centers for Disease Control and Prevention. Certain diseases, such as diabetes and heart disease, cannot be prevented. However, you can reduce your risk for certain diseases by reducing risky behaviors and living a healthy lifestyle.

Exercise and making healthy choices can reduce your risk for many health issues and complications, which can result in expensive medical care.

Enhance your life expectancy

Physical activity increases life expectancy and lowers the risk of premature death, according to numerous studies. It isn't possible to translate hours of physical activity into additional days of life, but research shows that people who are more physically active tend to be healthier and live longer.

Protect yourself from injury

The benefits of physical activity include increased muscle strength, bone density, flexibility, and stability. As you get older, physical fitness can reduce your risk for and resilience to accidental injuries. As an example, stronger muscles and better balance make you less likely to fall, while stronger bones are less likely to break if you take a tumble.

Enhance your quality of life

People who lead a sedentary lifestyle and don't exercise may suffer health consequences. Physical inactivity increases the risk of certain cancers, chronic diseases, and mental health issues. The benefits of exercise, however, go beyond improving mood and mental health. In addition to allowing you to do things you might not otherwise be able to, physical fitness is also a great way to keep fit.

Keep active

You can engage in activities that require a certain level of physical fitness when you're active and healthy. People with fitness limitations may not be able to hike up a mountain, for example, which is an enjoyable experience and provides spectacular scenery.

If you neglect physical activity for a prolonged period of time, even a walk around the zoo or time on the playground can be challenging. You can stay active as you age if you're active.

Get Certified

You will receive an industry-recognized Certification from TeacherDada after completing the course. You can also share your Certificate in the Certifications section of your LinkedIn profile, CVs, resumes, and other documents.

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Course creator

                                 Madhav Maheshwari

Madhav Maheshwari

Hi,I am Madhav Maheshwari, entrepreneur turned athlete .At birth we were gifted with most precious gift our body, our mind and I have been working every single day to make it better than yesterday. Over the years I realised that in the run to earn basics to survive the life, we as humans have totally forgotten about the amazing body we were blessed with. My aim is to create awareness and guide people about the importance of being physically fit and healthy. What we seek is already inside us and we can reach the pinnacles of success if we understand How to align our mind and body in the best way possible. I don't believe in HEALTHY LIFE we believe in HAPPY LIFE. The idea is to Learn Something new everyday. 


                                 Rudraksh Joshi

Rudraksh Joshi

My son's name is Rudraksh he is an 8 year old studing in 2 nd grade . We started this program for him because he is a very energetic child and because of lockdown there is pretty much nothing to do for him physical . The Program is very easy to perform and learn we don't give him weights so we rather provide one ltr bottles to him and we loved the energy that instructor able to pull out from our child. He loves taking Challenges and time based workouts help him perform his best and also push him to do more.

                                 Pritesh Sawant

Pritesh Sawant

I am a sports teacher and I understand the need of workout in daily life but because of covid was unable to lift my student motivation. When I come to know about the online fitness program I felt this is a great use of technology specially in the lockdown times when schools are closed . The amazing drafted workout is good for every student as well as for parents.

                                 Aditi Singh

Aditi Singh

My child's name is Aditi, and she loves the fitness classes online. It's her best part of the day. For her its not just workout and physical activities, but how involving it's for kids. She loves the mental games and fun rounds of play. Every class is her fav.

                                 Arvind Yadav

Arvind Yadav

I'm in 10th and I was really stressed out because of my studies and being at home not meeting friends and unable to play. I shared this one week routine with all my friends and we started competing with each other and it has now become an online community with friends . I never thought this could be a great way to release stress . I feel more focused and relaxed for my studies .

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