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Weekly Fitness Workout Plan

The document outlines a weekly workout routine consisting of various exercises targeting different muscle groups and fitness aspects. Each day includes a warm-up, specific workouts, and a cool-down, focusing on upper body strength, core yoga, HIIT & cardio, lower body strength, balance & flexibility yoga, cardio & core, and active recovery yoga. The routine emphasizes a balanced approach to fitness with a mix of strength, cardio, and flexibility training.

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Jayesh Gohel
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41 views3 pages

Weekly Fitness Workout Plan

The document outlines a weekly workout routine consisting of various exercises targeting different muscle groups and fitness aspects. Each day includes a warm-up, specific workouts, and a cool-down, focusing on upper body strength, core yoga, HIIT & cardio, lower body strength, balance & flexibility yoga, cardio & core, and active recovery yoga. The routine emphasizes a balanced approach to fitness with a mix of strength, cardio, and flexibility training.

Uploaded by

Jayesh Gohel
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 Routine

Monday
Upper Body Strength:

- Warm-up (10 min): Dynamic warm-up with stretches and light cardio.

- Workout:

- Push-Ups: 3 sets of 10 reps.

- Dumbbell Rows: 3 sets of 12 reps per side.

- Plank: Hold for 45 secs x 3 sets.

- Tricep Dips: 3 sets of 10 reps.

- Cool-down (10 min): Stretching for chest and shoulders.

Tuesday
Core Yoga:

- Warm-up (10 min): Gentle yoga flow.

- Yoga:

- Sun Salutations: 5 rounds.

- Boat Pose: Hold for 30 secs x 3 sets.

- Side Plank: Hold for 30 secs per side x 2 sets.

- Cobra Pose: Hold for 20 secs x 2 sets.

- Cool-down (10 min): Full-body flexibility stretches.

Wednesday
HIIT & Cardio:

- Warm-up (10 min): Dynamic movements to prep the body.

- HIIT Workout:

- High Knees: 30 secs x 3 sets.


- Jump Squats: 12 reps x 3 sets.

- Mountain Climbers: 30 secs x 3 sets.

- Burpees: 10 reps x 3 sets.

- Cool-down (10 min): Post-workout stretches for recovery.

Thursday
Lower Body Strength:

- Warm-up (10 min): Leg-focused dynamic warm-up.

- Workout:

- Bodyweight Squats: 15 reps x 3 sets.

- Lunges: 10 reps per leg x 3 sets.

- Glute Bridges: 15 reps x 3 sets.

- Calf Raises: 15 reps x 3 sets.

- Cool-down (10 min): Stretching for hamstrings and quads.

Friday
Balance & Flexibility Yoga:

- Warm-up (10 min): Gentle yoga stretches.

- Yoga:

- Warrior Pose Series: Hold each pose for 30 secs.

- Tree Pose: Hold for 30 secs per leg.

- Downward Dog Flow: 10 reps.

- Seated Forward Bend: Hold for 30 secs x 2 sets.

- Cool-down (10 min): Relaxation and deep breathing.

Saturday
Cardio & Core:
- Warm-up (10 min): Cardio warm-up with dynamic movements.

- Core Workout:

- Jumping Jacks: 30 secs x 3 sets.

- Bicycle Crunches: 15 reps x 3 sets.

- Russian Twists: 20 reps x 3 sets.

- Shoulder Tap Planks: 10 reps per side x 3 sets.

- Cool-down (10 min): Ab stretches and relaxation.

Sunday
Active Recovery Yoga:

- Full-body recovery yoga session (60 min): Focus on flexibility, relaxation, and deep breathing.

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