WARM-UP
1. Jumping Jacks
[2 sets x 20 reps]
2. Arm Circles
[2 sets x 10 reps (forward and backward)]
3. Leg Swings
[1 set x 10 reps each leg (front to back and side to side)]
4. Torso Twists
[2 sets x 10 reps (slow and controlled)]
5. High Knees
[2 sets x 20 reps]
6. Shoulder Rolls
[2 sets x 10 reps (forward and backward)]
7. Hip Circles
[1 set x 10 reps each leg (clockwise and counterclockwise)]
STRETCHING
1. Hamstring Stretch[Hold for 20-30 seconds each leg]
2. Quad Stretch
[Hold for 20-30 seconds each leg]
3. Calf Stretch
[Hold for 20-30 seconds each leg]
4. Chest Stretch
[Hold for 20-30 seconds]
5. Shoulder Stretch
[Hold for 20-30 seconds each arm]
6. Triceps Stretch
[Hold for 20-30 seconds each arm]
7. Upper Back Stretch
[Hold for 20-30 seconds]
8. Neck Stretch
[Hold for 20-30 seconds each side]
WEEKLY WORKOUT PLAN
DAY 1 - MONDAY: LEGS
Leg Extension / Leg Curl:
[3 sets x 12 reps]45 Degree Leg Press:
[4 sets x 10 reps]Seated Calf Press:
[3 sets x 15 reps]Wrist Curls:
[3 sets x 15 reps]DAY 2 - TUESDAY: CHEST AND SHOULDERS
Inclined Chest / Shoulder Press:[4 sets x 10 reps]
Pearl Delt / Pec Fly:
[3 sets x 12 reps]
Lateral Horizontal Bench Press:
[3 sets x 10 reps]
Seater Dip:
[3 sets x 12 reps]
DAY 3 - WEDNESDAY: BACK
Pull Down:[4 sets x 10 reps]
Lateral D.Y. Row:
[3 sets x 12 reps]
Inclined T Bar Row:
[3 sets x 10 reps]
DAY 4 - THURSDAY: CARDIO
Running
[15 minutes]
Rowing
[10 minutes]
Cycling
[10 minutes]
Stomach Crunches
[3 sets of 15 reps]
Back Crunches
[3 sets of 15 reps]
Dying Bugs
[2 sets of 12 reps]
Leg Lowering
[2 sets of 10 reps]
Front Plank
[Hold for 30 seconds to 1 minute]
Long Lever Front Plank
[Hold for 20-30 seconds]
Side Plank
[Hold for 30 seconds on each side]
Side Plank with Leg Lift
[2 sets of 10 reps on each side]
1/2 Kneeling Pallof Press
[3 sets of 10 reps on each side]
Ab Wheel Rollouts
[3 sets of 8-10 reps]
Hollow Holds
[3 sets of 20-30 seconds]
Push Ups, Squats, Sit Ups
DAY 5: ARMS
45 Degree Camber Curl:
[3 sets x 12 reps]Seated Dip:
[3 sets x 12 reps]
Wrist Curls:
[3 sets x 15 reps]
DAY 6: FULL BODY CIRCUIT
Leg Extension / Leg Curl:[3 sets x 12 reps]
Pull Down:
[4 sets x 10 reps]
Inclined Chest / Shoulder Press:
[4 sets x 10 reps]
Lateral D.Y. Row:
[3 sets x 12 reps]
45 Degree Leg Press:
[4 sets x 10 reps]
Seated Calf Press:
[3 sets x 15 reps]
