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Weekly Workout & Meal Plan Guide

The document outlines a weekly workout and meal plan focusing on glute and waist sculpting, upper body toning, and cardio. Each day includes specific warm-up, main workout, and cool-down exercises, with designated rest days for active recovery. A sample daily meal plan is also provided, featuring balanced meals and snacks.

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Kovács Viktória
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78 views3 pages

Weekly Workout & Meal Plan Guide

The document outlines a weekly workout and meal plan focusing on glute and waist sculpting, upper body toning, and cardio. Each day includes specific warm-up, main workout, and cool-down exercises, with designated rest days for active recovery. A sample daily meal plan is also provided, featuring balanced meals and snacks.

Uploaded by

Kovács Viktória
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

Weekly Workout & Meal Plan

Day 1: Glute Focus + Waist Sculpting

- Warm-Up: 5-10 minutes (Jumping jacks, leg swings)

- Main Workout:

- Glute Bridges: 3x20 reps

- Donkey Kicks: 3x20 reps (each leg)

- Fire Hydrants: 3x20 reps (each leg)

- Bulgarian Split Squats: 3x12 reps (each leg)

- Standing Oblique Crunches: 3x20 reps (each side)

- Russian Twists: 3x20 reps

- Plank: 1-2 sets, 30 seconds

- Cool Down: Stretching (hips, glutes, core)

Day 2: Upper Body Toning + Shoulder Definition

- Warm-Up: 5-10 minutes (Arm circles, shoulder shrugs)

- Main Workout:

- Lateral Raises: 3x15 reps

- Front Raises: 3x15 reps

- Shoulder Shrugs: 3x20 reps

- Overhead Arm Claps: 2 sets, 1 minute each

- Wall Push-Ups: 3x12-15 reps

- Prayer Pulses: 3x30 seconds

- Bird-Dog: 3x15 reps (each side)

- Cool Down: Stretching (arms, shoulders)


Day 3: Glutes + Slimmer Waist + Cardio

- Warm-Up: 5-10 minutes (March in place, step-ups)

- Main Workout:

- Step-Ups: 3x15 reps (each leg)

- Glute Bridges with Hold: 3x20 reps

- Fire Hydrants: 3x20 reps (each leg)

- Vacuum Breathing: 3 sets, 20-30 seconds

- Side Planks: 3x30 seconds (each side)

- Standing Oblique Crunches: 3x20 reps (each side)

- Burpees (light version): 3x8-10 reps

- Cool Down: Stretching (hips, glutes, core)

Day 4: Rest Day (Active Recovery)

- Light stretching, yoga, or walk

- Focus on hydration and nutrition

Day 5: Glute Focus + Arms + Core

- Warm-Up: 5-10 minutes (Dynamic leg swings, arm circles)

- Main Workout:

- Hip Thrusts: 3x20 reps

- Donkey Kicks with Hold: 3x20 reps (each leg)

- Wall Sit with Glute Squeeze: 3x30 seconds

- Side Planks: 3x30 seconds (each side)

- Arm Circles: 2 minutes (each direction)

- Russian Twists: 3x20 reps


- Triceps Dips: 3x12 reps

- Cool Down: Full-body stretching

Day 6: Cardio + Waist Sculpting

- Warm-Up: 5 minutes (Marching, jumping jacks)

- Main Workout:

- Jumping Jacks: 3x30 seconds

- Side Crunches: 3x20 reps (each side)

- Bird-Dog: 3x15 reps (each side)

- Standing Oblique Crunches: 3x20 reps (each side)

- Burpees (light version): 3x8 reps

- Plank with Arm Reach: 3x30 seconds

- Cool Down: Stretching (waist, back, legs)

Day 7: Rest or Active Recovery (Stretching, Walk, or Yoga)

- Focus on flexibility and posture

- Walk or follow an online yoga session

Sample Daily Meal Plan:

- Breakfast: Scrambled eggs with a slice of homemade flatbread and a cup of milk (or tea)

- Lunch: Rice with a fried egg, small portion of meat, and veggies (if available)

- Dinner: Flatbread with eggs or an egg bake

- Snacks: Rice with milk or boiled eggs

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