GET FIT 4 WEEKS TRAINING ROUTINE

*specific weights for each exercises are not given, so choose a weight where you can manage to do
given reps in a good form
*if you think you can increase the weight then you can increase
*keep 45sec rest between sets and 2 min rest between exercises

WEEK 1 (35MINS CYCLING DAILY AFTER TRAINING)

Day 1
1. Walking lunges(without weight)
- 15 reps, 4 sets (two steps from both legs counted as 1 rep)
2. Squat(without weight)
- 15 reps, 4 sets
3. Leg extension
- 15 reps, 4 sets
4. Lying leg curl
- 15 reps, 4 sets

Day 2
1. Treadmill
-incline (12%)
-speed (4.2km/h)
-key in your weight before your start
-MAKE SURE YOU BURN 300CALORIES
-no specific targeted time, once you burn 300 calories you’re done

Day 3
1. Lat pulldowns(wide grip)
-15 reps, 4 sets
2. Machine chest press(neutral grip)
- 15 reps, 4 sets
3. Shoulder press machine
- 15 reps, 4 sets
4. Seat back row machine
- 15 reps, 4 sets
Day 4
- REST

Day 5
1. Cycling
-300 calories to be burned
-level of resistant is depends on you
-key in your weight to burn specific calories
2. Floor leg raise
-15 reps, 4 sets
3. Legs on the bench Crunches
-15reps , 4 sets
4. Plank
- 30seconds, 4 sets

Day 6
1. Squat
-15 reps, 5 sets
2. Loweback superman
-30sec, 5 sets
3. Wall sit
-30sec, 5 sets
4. Jumping Jacks
-25reps, 4 sets
5. Push ups
-10reps, 4 sets

Day 7
- REST
WEEK 2 (35MINS CYCLING DAILY AFTER TRAINING)
DAY 1 - UPPERBODY
DAY 2 - CARDIO
DAY 3 - LOWERBODY
DAY 4 - REST
DAY 5 - CARDIO & ABS
DAY 6 – FULLBODY(HOME)
DAY 7 - REST

Day 1
1. Dumbbell lateral raise
- 15 reps, 4 sets
2. Lat pulldowns(wide grip)
-15 reps, 4 sets
3. Machine chest press(neutral grip)
- 15 reps, 4 sets
4. Shoulder press machine
- 15 reps, 4 sets
5. Seat back row machine
- 15 reps, 4 sets

Day 2
1. Treadmill
-incline (12%)
-speed (4.2km/h)
-key in your weight before your start
-MAKE SURE YOU BURN 300CALORIES
-no specific targeted time, once you burn 300 calories you’re done

Day 3
1. Leg press
- 15 reps, 4 sets
2. Leg extension
- 15 reps, 4 sets
3. Lying leg curl
- 15 reps, 4 sets
4. Walking lunges(without weight)
- 15 reps, 4 sets (two steps from both legs counted as 1 rep)
5. Standing calf raise
 - 15 reps, 4 sets

Day 4
- REST

Day 5
1. Cycling
-300 calories to be burned
-level of resistant is depends on you
-key in your weight to burn specific calories
2. Russian twist
- 15 reps(each side) , 4 sets
2. Floor leg raise
-15 reps, 4 sets
3. Alternate toe touch
-15 reps(each side), 4sets
4. Plank
- 30seconds, 4 sets

Day 6
1. Squat
-15 reps, 5 sets
2. Loweback superman
-30sec, 5 sets
3. Wall sit
-30sec, 5 sets
4. Jumping Jacks
-25reps, 4 sets
5. Push ups
-10reps, 4 sets

Day 7
- REST
WEEK 3 (30MINS TREADMILL WALK DAILY AFTER TRAINING,
INCLINE: 15%, SPEED: 4-5)
DAY 1 – FULLBODY
DAY 2 - CARDIO
DAY 3 - FULLBODY
DAY 4 - REST
DAY 5 – FULLBODY(HOME)
DAY 6 – CARDIO & ABS
DAY 7 - REST

Day 1
1. Dumbbell bench press
-12reps, 3 sets
2. Lat pull down (wide grip)
-12reps, 3 sets
3. Overhead seated dumbbell press
-12reps, 3 sets
4. Leg press
-12reps, 3 sets
5. Lying leg curl
-12reps, 3 sets
6. Rope tricep press down
-12reps, 3 sets
7. Barbell biceps curl
-12reps, 3 sets

Day 2
1. Treadmill
-incline (12%)
-speed (4.2km/h)
-key in your weight before your start
-MAKE SURE YOU BURN 300CALORIES
-no specific targeted time, once you burn 300 calories you’re done
Day 3
1. Dumbbell flat chest fly
-12reps, 3 sets
2. Lat pull down (close grip)
-12reps, 3 sets
3. Standing Lateral raises
-12reps, 3 sets
4. Barbell squat
-12reps, 3 sets
5. Leg press
-12reps, 3 sets
6. Straight Bar triceps pushdowns
-12reps, 3 sets
7. Dumbbell alternate biceps curl
-12reps, 3 sets

Day 4
- REST

Day 5
1. Squat
-15 reps, 5 sets
2. Loweback superman
-30sec, 5 sets
3. Wall sit
-30sec, 5 sets
4. Jumping Jacks
-25reps, 4 sets
5. Push ups
-10reps, 4 sets

Day 6
1. Cycling
-300 calories to be burned
-level of resistant is depends on you
 -key in your weight to burn specific calories
2. Floor leg raise
-15 reps, 3 sets
3. Legs on the bench Crunches
-15reps , 3 sets
4. Plank
- 30seconds, 4 sets

Day 7
- REST
WEEK 4 (30MINS TREADMILL WALK DAILY AFTER TRAINING,
INCLINE: 15%, SPEED: 4-5)
DAY 1 - PUSH
DAY 2 - PULL
DAY 3 - LEG
DAY 4 - PUSH
DAY 5 - PULL
DAY 6 – LEG(HOME)
DAY 7 - REST

Day 1
1. Incline barbell press
-12 reps, 4 sets
2. Flat bench dumbbell fly
-12 reps, 4 sets
3. Overhead dumbbell press
-12reps, 4 sets
4. Bent over lateral raises
-12reps, 4 sets
5. Skull crusher
-12reps, 3 sets
6. Dumbell kickbacks
-12reps, 3 sets

Day 2
1. Seated back row
-12 reps, 4 sets
2. Lat pulldowns(close grip)
-12 reps, 4 sets
3. Bentover barbell row
-12reps, 4 sets
4. Barbell upright row
-12reps, 4 sets
5. Incline dumbbell bicep curl
-12reps, 3 sets
6. Hammer curl
-12reps, 3 sets
Day 3
1. Barbell squat
-12 reps, 4 sets
2. Leg press
-12 reps, 4 sets
3. Lying leg curl
-12reps, 4 sets
4. Leg extension
-12reps, 4 sets
5. Standing calf raise
-12reps, 3 sets
6. Single leg standing calf raise
-12reps, 3 sets

Day 4
1. Incline barbell press
-12 reps, 4 sets
2. Flat bench dumbbell fly
-12 reps, 4 sets
3. Overhead dumbbell press
-12reps, 4 sets
4. Bent over lateral raises
-12reps, 4 sets
5. Skull crusher
-12reps, 3 sets
6. Dumbbell kickbacks
-12reps, 3 sets

Day 5
1. Seated back row
-12 reps, 4 sets
2. Lat pulldowns(close grip)
-12 reps, 4 sets
3. Bentover barbell row
-12reps, 4 sets
4. Barbell upright row
-12reps, 4 sets
5. Incline dumbbell bicep curl
-12reps, 3 sets
6. Hammer curl
-12reps, 3 sets
Day 6
1. Burpees
-10 reps, 4 sets
2. Sumo Squat
-20reps, 5 sets
3. Walking lunges
-16steps, 4 sets
4. Wall sit
-30sec, 4 sets
5. Jumping jacks
-10reps, 5 sets
6. Jumping squat
-15reps , 3 sets

Day 7
- REST